Zwaan Twan Hyrox Result

Dive into this athlete’s performance at 2023 Amsterdam 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 #120048 01:35:05 179th in AG | Top 70.8% 711th | Top 65.9%
+00:15
47:02
Run Total
+00:03
05:53
Avg. Lap
-01:02
03:56
Best Lap
-00:35
39:41
Workout Total
-00:05
04:57
Avg. Workout
+00:19
08:25
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 Zwaan Twan'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 Zwaan Twan'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 Zwaan Twan'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 Zwaan Twan'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 03:39. Check the detail of the improvement plan below.

01:22 Potential Improvement 37.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:22 47:02 to 45:40 37.4%
Sled Pull 01:05 06:26 to 05:21 29.7%
Wall Balls 00:32 07:41 to 07:09 14.6%
Sled Push 00:20 03:28 to 03:08 9.1%
Rowing 00:12 05:10 to 04:58 5.5%
Farmers Carry 00:08 02:27 to 02:19 3.7%
Ski Erg 00:00 04:32 to 04:32 0.0%
Burpees Broad Jump 00:00 04:47 to 04:47 0.0%
Sandbag Lunges 00:00 05:10 to 05:10 0.0%

Splits Time

Zwaan Twan Perfect Race
Splits Total Average Total
Running 1 03:56 00:00 04:58 -01:02 00:00 +00:00
Ski Erg 04:32 03:56 04:35 -00:03 04:58 -01:02
Running 2 05:28 08:28 05:23 +00:05 09:33 -01:05
Sled Push 03:28 13:56 03:11 +00:17 14:56 -01:00
Running 3 05:57 17:24 05:52 +00:05 18:07 -00:43
Sled Pull 06:26 23:21 05:30 +00:56 23:59 -00:38
Running 4 05:58 29:47 05:52 +00:06 29:29 +00:18
Burpees Broad Jump 04:47 35:45 06:13 -01:26 35:21 +00:24
Running 5 06:17 40:32 06:05 +00:12 41:34 -01:02
Rowing 05:10 46:49 05:02 +00:08 47:39 -00:50
Running 6 06:17 51:59 05:54 +00:23 52:41 -00:42
Farmers Carry 02:27 58:16 02:25 +00:02 58:35 -00:19
Running 7 06:13 01:00:43 05:52 +00:21 01:01:00 -00:17
Sandbag Lunges 05:10 01:06:56 05:50 -00:40 01:06:52 +00:04
Running 8 07:01 01:12:06 06:47 +00:14 01:12:42 -00:36
Wall Balls 07:41 01:19:07 07:30 +00:11 01:19:29 -00:22
Roxzone 08:25 01:35:05 08:06 +00:19 01:35:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Twan Zwaan performed well in the Hyrox race in Amsterdam, finishing with an overall rank of 711 out of 1473 athletes, placing him in the top 48% of all participants. In his age group (30-34), he achieved a rank of 179 out of 337 athletes, placing in the top 53%. His overall time was 01:35:05, with a total running time of 00:47:02, which was 02:15 slower than the average for his finish time.

Twan's best running lap was 00:03:56, which was 00:50 faster than the average. This indicates that he has good running speed and potential for improvement in his running performance.

Segments to Improve


1. Run Total (00:
47:02): Twan's total running time was slower than the average for his finish time. To improve this segment, he should focus on both his overall fitness and transition time. Increasing his overall fitness through specific running workouts and incorporating interval training can help improve his speed and endurance. Additionally, practicing efficient transitions and minimizing rest time between exercises will contribute to faster overall running time.

2. Sled Pull (00:
06:26): Twan's time for the sled pull segment was 00:34 slower than the average. To enhance his performance in this area, he should focus on building strength and power in his upper body and core muscles. Exercises such as deadlifts, rows, and pull-ups can help improve his pulling strength. Additionally, practicing proper technique and body positioning during the sled pull will contribute to faster times.

3. Roxzone (00:
08:25): Twan's roxzone time was 00:24 slower than the average. To improve this segment, it is essential for Twan to improve his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises during training sessions will help decrease his roxzone time.

4. Running 6 (00:
06:17): Twan's time for running segment 6 was 00:22 slower than the average. To improve his performance in this segment, he should focus on improving his running endurance and speed. Incorporating longer distance runs, interval training, and hill sprints into his training routine will help enhance his running abilities.

5. Running 7 (00:
06:13): Twan's time for running segment 7 was 00:22 slower than the average. To improve his performance in this segment, he should continue to focus on his running endurance and speed. Incorporating tempo runs, fartlek training, and plyometric exercises like bounding and skipping can help improve his running efficiency and speed.

6. Running 5 (00:
06:17): Twan's time for running segment 5 was 00:12 slower than the average. To enhance his performance in this segment, he should focus on maintaining a steady pace and improving his running endurance. Incorporating longer distance runs, tempo runs, and interval training will help improve his overall running performance.

7. Rowing (00:
05:10): Twan's time for the rowing segment was 00:12 slower than the average. To improve his rowing performance, he should focus on building both cardiovascular endurance and upper body strength. Incorporating rowing intervals and strength training exercises such as bent-over rows and lat pulldowns will help improve his rowing efficiency and speed.

Strategies


- Focus on maintaining a steady pace throughout the race to avoid burnout and prevent significant time losses in later segments.
- Prioritize efficient transitions between exercises to minimize roxzone time and maintain momentum.
- Incorporate interval training and speed work into training sessions to improve overall running speed and endurance.
- Practice specific strength exercises for the sled pull, such as deadlifts, rows, and pull-ups, to improve pulling power and technique.
- Implement high-intensity interval training (HIIT) workouts to improve overall fitness and decrease roxzone time.
- Incorporate longer distance runs, tempo runs, and hill sprints to improve running endurance and speed.
- Focus on maintaining proper technique and body positioning during the sled pull segment to maximize efficiency and speed.
- Incorporate rowing intervals and upper body strength exercises to improve rowing efficiency and speed.

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
Similar Athletes
Serrano Víctor 2024 Madrid 01:34:58
Donjuan José Luis 2024 Mexico City 01:35:02
Ronga Salvatore 2024 Turin 01:35:06
Melnikov Oleg 2023 Amsterdam 01:35:28
Zoufri Abdelhakim 2023 Paris 01:35:35
Gmyrek Glenn 2024 New York 01:34:43
Louesdon Mathieu 2024 Dublin 01:34:35
Rapa Joe 2024 Melbourne 01:35:04
Slater Dan 2024 Malaga 01:35:15
Raspini Motta Ricardo 2023 Hamburg 01:34:39

Measure Your Performance Against Top Athletes

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