Dive into this athlete’s performance at 2024 Amsterdam using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve his time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of 05:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:49 (From 43:07 to 38:18) | 82.1% |
| BBJ | 01:03 (From 05:18 to 04:15) | 17.9% |
| Ski Erg | 00:00 (From 04:07 to 04:07) | 0.0% |
| Sled Push | 00:00 (From 01:56 to 01:56) | 0.0% |
| Sled Pull | 00:00 (From 03:39 to 03:39) | 0.0% |
| Rowing | 00:00 (From 04:24 to 04:24) | 0.0% |
| Farmers Carry | 00:00 (From 01:44 to 01:44) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:29 to 03:29) | 0.0% |
| Wall Balls | 00:00 (From 04:51 to 04:51) | 0.0% |
| Gras Niels | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:11 | 00:00 | 04:19 -01:08 | 00:00 +00:00 |
| Ski Erg | 04:07 | 03:11 | 04:20 -00:13 | 04:19 -01:08 |
| Running 2 | 04:59 | 07:18 | 04:37 +00:22 | 08:39 -01:21 |
| Sled Push | 01:56 | 12:17 | 02:40 -00:44 | 13:16 -00:59 |
| Running 3 | 05:47 | 14:13 | 05:00 +00:47 | 15:56 -01:43 |
| Sled Pull | 03:39 | 20:00 | 04:27 -00:48 | 20:56 -00:56 |
| Running 4 | 05:37 | 23:39 | 04:58 +00:39 | 25:23 -01:44 |
| Burpees Broad Jump | 05:18 | 29:16 | 04:38 +00:40 | 30:21 -01:05 |
| Running 5 | 05:50 | 34:34 | 05:07 +00:43 | 34:59 -00:25 |
| Rowing | 04:24 | 40:24 | 04:39 -00:15 | 40:06 +00:18 |
| Running 6 | 05:29 | 44:48 | 05:00 +00:29 | 44:45 +00:03 |
| Farmers Carry | 01:44 | 50:17 | 02:00 -00:16 | 49:45 +00:32 |
| Running 7 | 05:31 | 52:01 | 05:00 +00:31 | 51:45 +00:16 |
| Sandbag Lunges | 03:29 | 57:32 | 04:34 -01:05 | 56:45 +00:47 |
| Running 8 | 06:47 | 01:01:01 | 05:26 +01:21 | 01:01:19 -00:18 |
| Wall Balls | 04:51 | 01:07:48 | 05:44 -00:53 | 01:06:45 +01:03 |
| Roxzone | 05:55 | 01:18:25 | 05:56 -00:01 | 01:18:25 |
Niels Gras showcased a commendable performance in the 2024 Amsterdam Hyrox race, achieving a top 19% overall rank among 3118 athletes and ranking 68th in his age group. Despite these strong results, the analysis indicates that Niels tends to have a more strength-oriented profile. His total running time was 3:12 slower than the average, suggesting a need for improvement in running endurance and efficiency. However, his transition and execution in strength-based exercises like the Sled Push, Sled Pull, and Sandbag Lunges were significantly faster than average, highlighting his strength proficiency.
In terms of pacing, Niels started strong with an impressive first running segment but gradually slowed down in subsequent running segments, indicating a potential issue with pacing strategy or endurance.
| Similar Athletes | |||
|---|---|---|---|
| Messner Tilo | 2022 Berlin | 01:17:59 | |
| Donnelly Richard | 2024 Sports Direct HYROX London | 01:17:59 | |
| Cosham Adam | 2023 London | 01:18:54 | |
| Bonutto Clément | 2024 Bordeaux | 01:18:16 | |
| Coulson Timothy | 2022 Leipzig | 01:18:30 | |
| Ciliberti Francesco | 2024 Milan | 01:18:40 | |
| Van Santen Roy | 2024 Amsterdam | 01:18:32 | |
| Förster Christian | 2023 Köln | 01:18:55 | |
| Schubert Marcel | 2021 Leipzig | 01:18:30 | |
| Ter Voort Jacco | 2024 Rotterdam | 01:18:34 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Gras Niels
