Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Snaterse Ruben

Snaterse Ruben Hyrox Result

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.

Performance Highlights

NED NED Flag Men 30-34 #135016 01:20:35 70th in AG | Top 21.9% 260th | Top 18.8%
+01:55
42:22
Run Total
+00:15
05:18
Avg. Lap
+00:19
04:41
Best Lap
-01:30
32:30
Workout Total
-00:12
04:03
Avg. Workout
-00:23
05:47
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 Snaterse Ruben'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 Snaterse Ruben'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 Snaterse Ruben'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 Snaterse Ruben'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 05:09. Check the detail of the improvement plan below.

03:07 Potential Improvement 60.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:07 42:22 to 39:15 60.5%
Sled Pull 01:23 05:36 to 04:13 26.9%
Rowing 00:16 04:51 to 04:35 5.2%
Ski Erg 00:08 04:24 to 04:16 2.6%
Wall Balls 00:08 05:35 to 05:27 2.6%
Sled Push 00:07 02:34 to 02:27 2.3%
Burpees Broad Jump 00:00 04:08 to 04:08 0.0%
Farmers Carry 00:00 01:49 to 01:49 0.0%
Sandbag Lunges 00:00 03:33 to 03:33 0.0%

Splits Time

Snaterse Ruben Perfect Race
Splits Total Average Total
Running 1 04:58 00:00 04:23 +00:35 00:00 +00:00
Ski Erg 04:24 04:58 04:21 +00:03 04:23 +00:35
Running 2 04:41 09:22 04:44 -00:03 08:44 +00:38
Sled Push 02:34 14:03 02:44 -00:10 13:28 +00:35
Running 3 05:20 16:37 05:07 +00:13 16:12 +00:25
Sled Pull 05:36 21:57 04:34 +01:02 21:19 +00:38
Running 4 05:23 27:33 05:06 +00:17 25:53 +01:40
Burpees Broad Jump 04:08 32:56 04:54 -00:46 30:59 +01:57
Running 5 05:26 37:04 05:15 +00:11 35:53 +01:11
Rowing 04:51 42:30 04:41 +00:10 41:08 +01:22
Running 6 05:31 47:21 05:08 +00:23 45:49 +01:32
Farmers Carry 01:49 52:52 02:04 -00:15 50:57 +01:55
Running 7 05:26 54:41 05:07 +00:19 53:01 +01:40
Sandbag Lunges 03:33 01:00:07 04:45 -01:12 58:08 +01:59
Running 8 05:41 01:03:40 05:35 +00:06 01:02:53 +00:47
Wall Balls 05:35 01:09:21 05:57 -00:22 01:08:28 +00:53
Roxzone 05:47 01:20:35 06:10 -00:23 01:20:35
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ruben Snaterse showcased a commendable performance in the 2024 Rotterdam HYROX race, finishing in the top 13% overall and top 15% in his age group. His overall time of 01:20:35 is a testament to his dedication and training. However, there is a noticeable disparity in his performance, particularly between his running and strength segments. Ruben's total running time was 01:37 slower than average, indicating a stronger inclination towards strength-based challenges. His best running lap indicates potential in running, but there seems to be a pacing issue, as he started slower in most running segments. This suggests Ruben might benefit from a more balanced training approach focusing on both endurance and strength to become a more well-rounded athlete.

Segments to Improve:

  • Running Performance: Given that Ruben's total running time was slower than average, focusing on improving his running efficiency and endurance is crucial. Interval training, such as 400-800 meter repeats with short rest periods, could enhance his speed and endurance. Incorporating hill sprints and tempo runs will also improve his running economy. Ruben should work on pacing strategies in training to avoid starting too slow in races.
  • Sled Pull: This segment was significantly slower than average, highlighting a need for enhanced technique and strength. Improving posterior chain strength through deadlifts, hip thrusts, and kettlebell swings can be beneficial. Additionally, practicing the sled pull with varying weights and distances can help Ruben develop a better technique and increase his efficiency in this segment.
  • Roxzone: The time spent in Roxzone suggests room for improvement in overall fitness and transition efficiency. Circuit training that mimics race conditions (alternating between strength and cardio exercises) can improve his fitness level. Practicing transitions between exercises can help decrease Roxzone time, making him more competitive.
  • Wall Balls: Despite being faster than average, there's still room for improvement. Focusing on squat strength and endurance, as well as practicing the wall ball technique, can help. Squat variations, plyometric exercises, and targeted shoulder workouts will enhance his performance in this segment.

Race Strategies:

  • Warm-up Properly: A dynamic warm-up focusing on mobility and activation exercises for running and the specific strength exercises in the race can help Ruben start stronger and maintain a consistent pace throughout the race.
  • Pacing Strategy: Developing a pacing strategy based on his training, focusing on starting at a sustainable pace and gradually increasing the intensity, can help improve his overall time and efficiency in both running and strength segments.
  • Transition Efficiency: Practicing quick transitions between exercises, especially focusing on reducing Roxzone time, can significantly improve overall race time. This includes setting up equipment in training in a way that mimics race day conditions.
  • Nutrition and Hydration: Fine-tuning his nutrition and hydration strategy to ensure optimal performance on race day. This includes practicing with the same nutrition and hydration strategy during training to avoid any race day surprises.

Ruben's performance in the Rotterdam HYROX race highlights his strengths and areas for improvement. With targeted training focusing on his running efficiency, strength in key segments like the sled pull, and improving his transition times, Ruben has the potential to significantly improve his standings in future races. The suggested exercises, drills, and strategies are tailored to address his specific needs, aiming to transform identified weaknesses into strengths and make him a more competitive athlete in his category.

Similar Athletes
Rueda Garcia Sergio 2023 Madrid 01:20:54
Kelshaw Robbie 2024 Manchester 01:20:35
Boldero Stuart 2024 Amsterdam 01:20:23
Talens Ignacio 2023 Barcelona 01:20:31
Harding Allan 2024 Birmingham 01:20:29
Vogel Marcel 2019 Essen 01:20:08
Herber Alexander 2023 Maastricht European Championships 01:21:01
Hong Soonyoung 2024 Incheon 01:20:54
Robertson Kieren 2024 Madrid 01:21:04
Slater Anthony 2023 Glasgow 01:20:14

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