Van Woerkom Diederick Hyrox Result

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.

Performance Highlights

NED NED Flag Men 25-29 #145036 01:23:04 203rd in AG | Top 45.6% 908th | Top 40.7%
+04:35
46:08
Run Total
+00:35
05:46
Avg. Lap
+00:52
05:19
Best Lap
-03:08
31:55
Workout Total
-00:23
03:59
Avg. Workout
-01:26
05:05
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Van Woerkom Diederick's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Van Woerkom Diederick's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Van Woerkom Diederick's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

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 Van Woerkom Diederick's 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 06:06. Check the detail of the improvement plan below.

05:39 Potential Improvement 92.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:39 46:08 to 40:29 92.6%
Burpees Broad Jump 00:11 04:54 to 04:43 3.0%
Ski Erg 00:09 04:28 to 04:19 2.5%
Rowing 00:05 04:45 to 04:40 1.4%
Sandbag Lunges 00:02 04:39 to 04:37 0.5%
Sled Push 00:00 02:24 to 02:24 0.0%
Sled Pull 00:00 04:26 to 04:26 0.0%
Farmers Carry 00:00 01:55 to 01:55 0.0%
Wall Balls 00:00 04:24 to 04:24 0.0%

Splits Time

Van Woerkom Diederick Perfect Race
Splits Total Average Total
Running 1 03:22 00:00 04:29 -01:07 00:00 +00:00
Ski Erg 04:28 03:22 04:24 +00:04 04:29 -01:07
Running 2 05:19 07:50 04:51 +00:28 08:53 -01:03
Sled Push 02:24 13:09 02:51 -00:27 13:44 -00:35
Running 3 05:47 15:33 05:15 +00:32 16:35 -01:02
Sled Pull 04:26 21:20 04:45 -00:19 21:50 -00:30
Running 4 06:10 25:46 05:14 +00:56 26:35 -00:49
Burpees Broad Jump 04:54 31:56 05:02 -00:08 31:49 +00:07
Running 5 06:41 36:50 05:23 +01:18 36:51 -00:01
Rowing 04:45 43:31 04:45 +00:00 42:14 +01:17
Running 6 06:11 48:16 05:16 +00:55 46:59 +01:17
Farmers Carry 01:55 54:27 02:07 -00:12 52:15 +02:12
Running 7 06:00 56:22 05:15 +00:45 54:22 +02:00
Sandbag Lunges 04:39 01:02:22 04:54 -00:15 59:37 +02:45
Running 8 06:42 01:07:01 05:47 +00:55 01:04:31 +02:30
Wall Balls 04:24 01:13:43 06:15 -01:51 01:10:18 +03:25
Roxzone 05:05 01:23:04 06:31 -01:26 01:23:04
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

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Overall Performance

Diederick Van Woerkom delivered a commendable performance at the 2024 Amsterdam HYROX event, securing a spot in the top 29% overall and the top 32% within his age group. His overall time was 01:23:04, and while his total running time was 04:13 slower than average, his running strength was evident in the first segment. Despite a slower overall running pace, Diederick showcased strong abilities in strength portions, particularly in the Wall Balls and Sled Push segments. The initial running segments suggest that he started the race too fast, as indicated by his significant drop-off in pace in subsequent runs. His performance suggests a hybrid profile, with a slight advantage in strength exercises over running.

Segments to Improve

  • Running Segments: Diederick's running times, especially in segments 4 to 8, were consistently slower than average. This indicates a need for endurance training to sustain a high pace throughout the race.
    • Training Strategies:
      • Long-distance Runs: Incorporate weekly long-distance runs to build aerobic capacity and endurance. Aim for distances of 10-15 km at a steady pace.
      • Interval Training: Implement interval sessions with short bursts of high-intensity running followed by recovery periods. For example, 5x800m at a fast pace with 2 minutes of rest.
      • Progressive Overload: Gradually increase the intensity and volume of running workouts to enhance stamina and speed.
  • Burpees Broad Jump: While Diederick performed at the average level, there is potential for improvement, particularly in maintaining form and efficiency during fatigue.
    • Training Strategies:
      • Plyometric Drills: Focus on explosive power with box jumps and squat jumps to enhance jump efficiency.
      • Core Stability: Strengthen the core with exercises like planks and Russian twists to improve stability during jumps.
      • Burpee Variations: Practice different burpee variations to build overall strength and agility, such as burpee pull-ups or burpee box jumps.

Race Strategies

  • Pacing: Adopt a more conservative start to prevent early fatigue. Aim to maintain a consistent pace that can be sustained throughout the race.
  • Transition Optimization: Improve transition efficiency by practicing transitions in training. Quick transitions can significantly reduce overall time.
  • Compromised Running: Simulate race conditions in training by immediately transitioning from strength exercises to running. This will help the body adapt to the demands of switching between different energy systems.
  • Nutrition and Hydration: Develop a race-day nutrition and hydration plan to ensure sustained energy levels and prevent fatigue.
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Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Stuster John 2021 Amsterdam 01:22:34
Sasso Laurent 2024 Marseille 01:23:07
Leonhardt Kai 2022 Frankfurt 01:23:06
Steger Martin 2024 London 01:23:11
Ortiz Camilo 2024 Dallas 01:23:26
Macías Javier 2023 Barcelona 01:23:24
Svendsen Anders Berendt 2024 Stuttgart 01:22:41
Bugryn Sasha 2024 Melbourne 01:22:41
Ascensao Da Gama Nelso 2023 London 01:23:08
Ringe Maikel 2024 Rotterdam 01:22:35

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Copenhagen 01:21:07
2024 Malaga 01:21:07
2024 Stockholm 01:18:51

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