Wijnalda Dirk Hyrox Result

Dive into this athlete’s performance at 2022 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.

Compare With Another Athlete

Performance Highlights

NED Flag Wijnalda Dirk Man Men 45-49 #104502 01:07:30 4th in AG | Top 19.0% 19th | Top 7.8%
-02:20
32:00
Run Total
-00:17
04:00
Avg. Lap
-00:19
03:28
Best Lap
+04:01
32:30
Workout Total
+00:30
04:03
Avg. Workout
-01:36
03:05
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.

Chart

Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 91.
End of interactive chart.

Chart

Line chart with 10 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 91.
End of interactive chart.
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!

Chart

Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 208 to 277.
End of interactive chart.
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.

Chart

Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 103 to 366.
End of interactive chart.
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.

Chart

Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -96 to 104.
End of interactive chart.
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.

Chart

Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3861 to 4506.
End of interactive chart.

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.

Chart

Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 871.
End of interactive chart.
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 06:03. Check the detail of the improvement plan below.

01:44 Potential Improvement 28.7% Focus During Training

Chart

Bar chart with 79 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 2 to 3623.
CurrentTarget
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 01:44 (From 06:06 to 04:22) 28.7%
Farmers Carry 01:31 (From 03:04 to 01:33) 25.1%
BBJ 01:00 (From 04:22 to 03:22) 16.5%
Sled Push 00:49 (From 02:46 to 01:57) 13.5%
Sandbag Lunges 00:35 (From 04:09 to 03:34) 9.6%
Ski Erg 00:17 (From 04:18 to 04:01) 4.7%
Sled Pull 00:07 (From 03:32 to 03:25) 1.9%
Rowing 00:00 (From 04:13 to 04:13) 0.0%
Run Total 00:00 (From 32:00 to 32:00) 0.0%

Splits Time

Wijnalda Dirk Perfect Race
Splits Total Average Total
Running 1 03:28 00:00 03:50 -00:22 00:00 +00:00
Ski Erg 04:18 03:28 04:08 +00:10 03:50 -00:22
Running 2 03:44 07:46 04:04 -00:20 07:58 -00:12
Sled Push 02:46 11:30 02:22 +00:24 12:02 -00:32
Running 3 04:05 14:16 04:21 -00:16 14:24 -00:08
Sled Pull 03:32 18:21 03:44 -00:12 18:45 -00:24
Running 4 04:00 21:53 04:20 -00:20 22:29 -00:36
Burpees Broad Jump 04:22 25:53 03:38 +00:44 26:49 -00:56
Running 5 04:07 30:15 04:26 -00:19 30:27 -00:12
Rowing 04:13 34:22 04:22 -00:09 34:53 -00:31
Running 6 04:08 38:35 04:21 -00:13 39:15 -00:40
Farmers Carry 03:04 42:43 01:43 +01:21 43:36 -00:53
Running 7 04:06 45:47 04:21 -00:15 45:19 +00:28
Sandbag Lunges 04:09 49:53 03:47 +00:22 49:40 +00:13
Running 8 04:25 54:02 04:37 -00:12 53:27 +00:35
Wall Balls 06:06 58:27 04:45 +01:21 58:04 +00:23
Roxzone 03:05 01:07:30 04:41 -01:36 01:07:30
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dirk Wijnalda had a strong performance in the 2022 Maastricht Hyrox race, finishing with an overall rank of 19 out of 337 athletes, which places him in the top 5% of all participants. In his age group (45-49), he ranked 4th out of 30 athletes, placing him in the top 13%. His overall time was 01:07:30, with a total running time of 00:32:00, which was 01:44 faster than the average.

Based on the splits analysis, Dirk performed exceptionally well in the running segments, consistently finishing faster than the average time. His best running lap was completed in just 00:03:28, which was 00:13 faster than the average. This indicates that Dirk has a strong running profile and excels in this aspect of the race.

Segments to Improve


1. Farmers Carry:
Dirk's time of 00:03:04 in the Farmers Carry segment was 01:18 slower than the average. To improve his performance in this segment, Dirk should focus on building upper body and grip strength. Exercises such as farmer's carries, deadlifts, and pull-ups can help improve his grip strength. Additionally, incorporating exercises that specifically target the muscles used in the Farmers Carry, such as kettlebell swings and bent-over rows, can also be beneficial.

2. Wall Balls:
Dirk's time of 00:06:06 in the Wall Balls segment was 01:14 slower than the average. To improve his performance in this segment, Dirk should work on increasing his lower body and core strength. Exercises such as squats, lunges, and wall sits can help strengthen the muscles used in the Wall Balls. Additionally, practicing proper form and technique for the wall balls, including maintaining a consistent rhythm and using the legs and hips to generate power, can also contribute to improved performance.

3. Burpees Broad Jump:
Dirk's time of 00:04:22 in the Burpees Broad Jump segment was 01:02 slower than the average. To improve his performance in this segment, Dirk should focus on improving his explosiveness and cardiovascular endurance. Incorporating exercises such as box jumps, plyometric push-ups, and sprints can help improve his explosiveness. Additionally, incorporating high-intensity interval training (HIIT) workouts that mimic the demands of the Burpees Broad Jump segment can help improve his cardiovascular endurance.

4. Sandbag Lunges:
Dirk's time of 00:04:09 in the Sandbag Lunges segment was 00:21 slower than the average. To improve his performance in this segment, Dirk should focus on strengthening his lower body muscles and improving his stability. Exercises such as lunges, squats, and step-ups can help strengthen the muscles used in the Sandbag Lunges. Additionally, incorporating exercises that challenge balance and stability, such as single-leg exercises and stability ball exercises, can also be beneficial.

5. Ski Erg:
Dirk's time of 00:04:18 in the Ski Erg segment was 00:14 slower than the average. To improve his performance in this segment, Dirk should focus on improving his upper body and cardiovascular endurance. Incorporating exercises such as rowing, swimming, and push-ups can help improve his upper body strength and endurance. Additionally, incorporating high-intensity interval training (HIIT) workouts that target the muscles and movements used in the Ski Erg segment can also be beneficial.

Strategies


1. Pacing:
Dirk should continue to capitalize on his strength in running segments by maintaining a consistent and efficient pace. However, he should also be mindful of not pushing too hard in the early stages of the race, as this may lead to fatigue later on. Finding a balance between speed and endurance will be key to achieving optimal performance.

2. Transitions:
Dirk should focus on improving his transition time in the Roxzone. This can be achieved by improving overall fitness and specifically targeting exercises that improve agility and quickness. Incorporating circuit training, interval training, and practicing quick transitions between exercises can help decrease transition time and improve overall performance.

3. Strength Training:
Dirk should incorporate strength training exercises that target the muscles used in the weaker segments identified (Farmers Carry, Wall Balls, Burpees Broad Jump, Sandbag Lunges, Ski Erg). By specifically targeting these areas with strength training exercises, Dirk can improve his overall performance in these segments.

4. Endurance Training:
Dirk should also focus on improving his cardiovascular endurance to maintain a high level of performance throughout the entire race. Incorporating long-distance running, interval training, and other high-intensity cardio exercises can help improve his endurance and ability to sustain a fast pace.

In conclusion, Dirk Wijnalda had a strong performance in the 2022 Maastricht Hyrox race, with notable strengths in the running segments. To further improve his performance, he should focus on specific areas for improvement, such as the Farmers Carry, Wall Balls, Burpees Broad Jump, Sandbag Lunges, and Ski Erg. Implementing targeted strength and endurance training, as well as improving transition times, will contribute to further enhancing Dirk's overall performance in future races.

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.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 91.
End of interactive chart.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 91.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Grace Jeremy 2024 Melbourne 01:07:30
Westermann Patrick 2024 Hamburg 01:07:36
Thompson Ethan 2024 Dubai 01:07:27
Redaoui Mohamed 2024 Sports Direct HYROX London 01:07:57
Bell Ryan 2024 Dublin 01:07:28
Stricker Dennis 2024 Frankfurt 01:07:50
Halbig Kai 2024 Frankfurt 01:07:28
Mcdonald Calum 2024 Berlin 01:07:37
Bruns Valentin 2023 Frankfurt 01:07:15
Demo Santiago 2023 Barcelona 01:07:09
Other Results from this athlete
2023 Maastricht European Championships Wijnalda Dirk 01:05:03
2023 Amsterdam Wijnalda Dirk 01:06:22

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download