Dive into this athlete’s performance at 2024 Maastricht 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 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.
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.
This section showcases the entire Roose Sander'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 Roose Sander's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Roose Sander'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.
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 Roose Sander'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 04:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:33 | 05:42 to 04:09 | 36.3% |
| Sandbag Lunges | 01:09 | 05:19 to 04:10 | 27.0% |
| Wall Balls | 00:33 | 05:42 to 05:09 | 12.9% |
| Farmers Carry | 00:22 | 02:10 to 01:48 | 8.6% |
| Sled Pull | 00:16 | 04:16 to 04:00 | 6.3% |
| Ski Erg | 00:12 | 04:24 to 04:12 | 4.7% |
| Sled Push | 00:11 | 02:30 to 02:19 | 4.3% |
| Rowing | 00:00 | 04:30 to 04:30 | 0.0% |
| Run Total | 00:00 | 36:29 to 36:29 | 0.0% |
| Roose Sander | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:31 | 00:00 | 04:18 +00:13 | 00:00 +00:00 |
| Ski Erg | 04:24 | 04:31 | 04:19 +00:05 | 04:18 +00:13 |
| Running 2 | 04:06 | 08:55 | 04:35 -00:29 | 08:37 +00:18 |
| Sled Push | 02:30 | 13:01 | 02:38 -00:08 | 13:12 -00:11 |
| Running 3 | 04:27 | 15:31 | 04:59 -00:32 | 15:50 -00:19 |
| Sled Pull | 04:16 | 19:58 | 04:24 -00:08 | 20:49 -00:51 |
| Running 4 | 04:30 | 24:14 | 04:57 -00:27 | 25:13 -00:59 |
| Burpees Broad Jump | 05:42 | 28:44 | 04:35 +01:07 | 30:10 -01:26 |
| Running 5 | 04:39 | 34:26 | 05:05 -00:26 | 34:45 -00:19 |
| Rowing | 04:30 | 39:05 | 04:38 -00:08 | 39:50 -00:45 |
| Running 6 | 04:32 | 43:35 | 04:59 -00:27 | 44:28 -00:53 |
| Farmers Carry | 02:10 | 48:07 | 01:59 +00:11 | 49:27 -01:20 |
| Running 7 | 04:37 | 50:17 | 04:57 -00:20 | 51:26 -01:09 |
| Sandbag Lunges | 05:19 | 54:54 | 04:31 +00:48 | 56:23 -01:29 |
| Running 8 | 05:09 | 01:00:13 | 05:25 -00:16 | 01:00:54 -00:41 |
| Wall Balls | 05:42 | 01:05:22 | 05:42 +00:00 | 01:06:19 -00:57 |
| Roxzone | 06:54 | 01:17:52 | 05:51 +01:03 | 01:17:52 |
Sander's overall time of 01:17:52 was impressive, and his total running time of 00:36:29 was 01:53 faster than the average. This indicates that he has a strong running profile and should continue to focus on improving his running performance.
- Efficient transitions: Sander should practice quick and efficient transitions between exercises to minimize time spent in the roxzone. This can be achieved through regular practice and focusing on smooth movements and quick adjustments between exercises.
- Prioritize strength training: While Sander has a strong running profile, he should continue to prioritize strength training to improve his overall performance. Incorporating strength training exercises such as weightlifting, bodyweight exercises, and functional movements can help improve his strength and power, leading to enhanced performance in the race.
- Develop a race-specific training plan: Sander should create a training plan that focuses on the specific requirements of the Hyrox race. This can include specific workouts targeting the different segments of the race, as well as incorporating cross-training activities such as swimming or cycling to improve overall fitness and endurance.
By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Sander can further enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Robbins Dave | 2024 Melbourne | 01:17:42 | |
| Ali Sohail | 2024 Madrid | 01:17:46 | |
| Batt Tom | 2024 Sports Direct HYROX London | 01:18:17 | |
| Yap Shi Hao | 2024 Singapore National Stadium | 01:18:14 | |
| Stiefvater Roman | 2024 Frankfurt | 01:18:03 | |
| Finn Daniel | 2024 London | 01:18:12 | |
| Cengiz Yücel | 2023 Hamburg | 01:17:41 | |
| Suderburg Philipp | 2024 Hamburg | 01:17:59 | |
| Smith Joshua | 2023 London | 01:17:35 | |
| Tamburini Hervé | 2024 Marseille | 01:18:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Köln | 01:19:55 | |
| 2024 Amsterdam | 01:10:24 | |
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