Dive into this athlete’s performance at 2024 Rotterdam 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.
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
Run, Baby, Run!
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!
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
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.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
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.
Spread of Splits Time
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.
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 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
03:48.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Erik Den Boef's performance in the 2024 Rotterdam HYROX race places him solidly in the top 40% of his age group and overall participants, showcasing a commendable level of fitness and determination. His overall time and rank indicate a strong competitive spirit among a large pool of athletes. However, the analysis of his total running time, which is slightly slower than average, suggests that Erik has a more strength-oriented profile than a runner's profile. This is further supported by his excellent performances in strength-focused segments like the Sled Push and Sandbag Lunges, where he significantly outperformed the average. Conversely, Erik's pacing appeared to start slower, especially noted in Running 1, and had periods of inconsistency, seen in the fluctuation of his running split performances. This suggests room for improvement in pacing strategy and endurance consistency.
Segments to Improve:
Sled Pull: Erik's performance in the Sled Pull was significantly slower than average, indicating a potential area of improvement. To enhance his sled pull time, Erik should focus on incorporating more posterior chain exercises into his training routine, such as deadlifts, kettlebell swings, and hip thrusts. Additionally, practicing the sled pull with varying weights and distances can help improve both his technique and strength.
Total Running Time: Given that Erik's total running time is slower than average, focusing on improving his running efficiency and endurance is crucial. Interval training, such as 400m repeats at a faster pace than his current average with equal rest periods, can help improve his speed and cardiovascular endurance. Long, slow distance runs added to his weekly routine will also help build endurance.
Roxzone: The slower Roxzone time suggests Erik could benefit from improving his transition times between exercises and overall fitness. Circuit training that mimics the race's structure, focusing on quick transitions between strength exercises and short running bursts, can help improve his efficiency in this area. Additionally, working on specific mobility and agility drills can reduce the time spent in transitions.
Race Strategies:
Improved Pacing: Erik should work on developing a more consistent pacing strategy for his runs. Starting with a pace slightly slower than his average and gradually increasing his speed can help maintain a more consistent energy output throughout the race. Practicing negative splits during training runs, where each split is faster than the previous, can also help him manage his energy more effectively during the race.
Strength and Endurance Balance: Given Erik's strength-oriented profile, continuing to build on his strength while also focusing on improving his running endurance will help create a more balanced athletic profile. A mix of strength training, endurance running, and high-intensity interval training (HIIT) can provide a comprehensive training approach.
Focus on Technique: For segments like the Sled Pull, focusing on technique can yield significant time improvements. Working with a coach to refine his technique, ensuring he is using his whole body efficiently, can make these exercises less taxing and improve his speed.
By addressing these specific areas of improvement with targeted training strategies and adopting strategic race approaches, Erik Den Boef can look forward to elevating his performance in future HYROX races. Consistency, dedication, and a focus on both strengths and weaknesses will be key to his continued success.
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