Dive into this athlete’s performance at 2023 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.
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 Van Merkensteijn Dexter'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 Merkensteijn Dexter'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 Van Merkensteijn Dexter'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 Van Merkensteijn Dexter'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 07:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 07:01 | 48:40 to 41:39 | 94.2% |
| Farmers Carry | 00:26 | 02:29 to 02:03 | 5.8% |
| Ski Erg | 00:00 | 04:22 to 04:22 | 0.0% |
| Sled Push | 00:00 | 02:19 to 02:19 | 0.0% |
| Sled Pull | 00:00 | 04:11 to 04:11 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:09 to 04:09 | 0.0% |
| Rowing | 00:00 | 04:42 to 04:42 | 0.0% |
| Sandbag Lunges | 00:00 | 04:35 to 04:35 | 0.0% |
| Wall Balls | 00:00 | 05:01 to 05:01 | 0.0% |
| Van Merkensteijn Dexter | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:15 | 00:00 | 04:37 +00:38 | 00:00 +00:00 |
| Ski Erg | 04:22 | 05:15 | 04:27 -00:05 | 04:37 +00:38 |
| Running 2 | 08:14 | 09:37 | 04:58 +03:16 | 09:04 +00:33 |
| Sled Push | 02:19 | 17:51 | 02:55 -00:36 | 14:02 +03:49 |
| Running 3 | 08:25 | 20:10 | 05:25 +03:00 | 16:57 +03:13 |
| Sled Pull | 04:11 | 28:35 | 04:58 -00:47 | 22:22 +06:13 |
| Running 4 | 05:28 | 32:46 | 05:23 +00:05 | 27:20 +05:26 |
| Burpees Broad Jump | 04:09 | 38:14 | 05:19 -01:10 | 32:43 +05:31 |
| Running 5 | 05:25 | 42:23 | 05:34 -00:09 | 38:02 +04:21 |
| Rowing | 04:42 | 47:48 | 04:49 -00:07 | 43:36 +04:12 |
| Running 6 | 05:10 | 52:30 | 05:26 -00:16 | 48:25 +04:05 |
| Farmers Carry | 02:29 | 57:40 | 02:11 +00:18 | 53:51 +03:49 |
| Running 7 | 05:13 | 01:00:09 | 05:24 -00:11 | 56:02 +04:07 |
| Sandbag Lunges | 04:35 | 01:05:22 | 05:06 -00:31 | 01:01:26 +03:56 |
| Running 8 | 05:34 | 01:09:57 | 06:01 -00:27 | 01:06:32 +03:25 |
| Wall Balls | 05:01 | 01:15:31 | 06:32 -01:31 | 01:12:33 +02:58 |
| Roxzone | 05:35 | 01:26:00 | 06:55 -01:20 | 01:26:00 |
Dexter Van Merkensteijn had a solid performance in the 2023 Rotterdam HYROX race. He finished with an overall rank of 242, placing him in the top 27% of all 865 athletes. In his age group (35-39), he ranked 48th, which is in the top 31% of 152 athletes. His overall time was 01:26:00, with a total running time of 00:48:40, which was 07:04 slower than the average for his finish time. His best running lap was 00:05:10.
Based on his splits analysis, it is evident that Dexter struggled in the running segments, particularly Running 1, Running 2, and Running 3. These segments were significantly slower than the average times. However, he performed well in some strength-related segments, such as the Sled Push and Sled Pull, where he was faster than the average.
To improve overall performance in the HYROX race, Dexter should consider the following strategies:
1. Pacing: Dexter should work on maintaining a consistent and sustainable pace throughout the race. This will help him avoid burning out early on and struggling in the later segments. Implementing proper pacing strategies during training runs, such as negative splits and tempo runs, will help him develop a better sense of pacing.
2. Transition Time: Dexter should aim to minimize his transition time in the roxzone. This can be achieved by improving his overall fitness and agility, as well as practicing quick and efficient transitions during training sessions. Incorporating specific drills, such as timed transitions between exercises, will help improve his transition time.
3. Strength Training: Dexter should focus on improving his overall strength, particularly in areas such as grip strength and lower body strength. Incorporating exercises like deadlifts, squats, lunges, and pull-ups into his training routine will help him develop the necessary strength for the various strength-related segments in the race.
4. Endurance Training: Dexter should prioritize endurance training to improve his performance in the running segments. Long distance runs, tempo runs, and interval training will help him build his aerobic capacity and improve his endurance. Implementing fartlek training, which combines periods of fast and slow running, will also help improve his pacing during the race.
By implementing these strategies and incorporating specific exercises, drills, and training routines tailored to his areas of improvement, Dexter can enhance his performance in future HYROX races. It is important for him to focus on both strength and endurance training, as well as maintaining a consistent and sustainable pace throughout the race.
| Similar Athletes | |||
|---|---|---|---|
| Collado Garcia Francisco | 2023 Valencia | 01:26:00 | |
| Hayward Tom | 2023 London | 01:26:20 | |
| Colless Ben | 2023 Sydney | 01:26:02 | |
| Barroso Pujana Aitor | 2023 Bilbao | 01:25:39 | |
| Bruin Jeroen | 2024 Rotterdam | 01:26:14 | |
| Ward Alex | 2022 London | 01:26:18 | |
| Krupp Patrick | 2018 Hamburg | 01:26:12 | |
| Llewellyn James | 2024 London | 01:25:50 | |
| Urquhart Alexander | 2023 Chicago | 01:26:15 | |
| Kopania Kamil | 2024 Poznan | 01:26:24 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:14:05 | |
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
