Fles Sander Hyrox Result

Dive into this athlete’s performance at 2024 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 25-29 #155003 01:22:39 195th in AG | Top 43.8% 883rd | Top 39.6%
+01:57
43:17
Run Total
+00:16
05:25
Avg. Lap
+00:41
05:07
Best Lap
-01:41
33:17
Workout Total
-00:13
04:09
Avg. Workout
-00:12
06:10
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 Fles Sander'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 Fles Sander'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 Fles Sander'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 Fles Sander'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 05:06. Check the detail of the improvement plan below.

02:59 Potential Improvement 58.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:59 43:17 to 40:18 58.5%
Burpees Broad Jump 01:52 06:33 to 04:41 36.6%
Sandbag Lunges 00:13 04:48 to 04:35 4.2%
Ski Erg 00:02 04:21 to 04:19 0.7%
Sled Push 00:00 02:30 to 02:30 0.0%
Sled Pull 00:00 03:39 to 03:39 0.0%
Rowing 00:00 04:31 to 04:31 0.0%
Farmers Carry 00:00 01:33 to 01:33 0.0%
Wall Balls 00:00 05:22 to 05:22 0.0%

Splits Time

Fles Sander Perfect Race
Splits Total Average Total
Running 1 05:35 00:00 04:29 +01:06 00:00 +00:00
Ski Erg 04:21 05:35 04:24 -00:03 04:29 +01:06
Running 2 05:07 09:56 04:51 +00:16 08:53 +01:03
Sled Push 02:30 15:03 02:49 -00:19 13:44 +01:19
Running 3 05:22 17:33 05:14 +00:08 16:33 +01:00
Sled Pull 03:39 22:55 04:45 -01:06 21:47 +01:08
Running 4 05:19 26:34 05:12 +00:07 26:32 +00:02
Burpees Broad Jump 06:33 31:53 05:02 +01:31 31:44 +00:09
Running 5 05:31 38:26 05:22 +00:09 36:46 +01:40
Rowing 04:31 43:57 04:45 -00:14 42:08 +01:49
Running 6 05:24 48:28 05:14 +00:10 46:53 +01:35
Farmers Carry 01:33 53:52 02:07 -00:34 52:07 +01:45
Running 7 05:24 55:25 05:13 +00:11 54:14 +01:11
Sandbag Lunges 04:48 01:00:49 04:52 -00:04 59:27 +01:22
Running 8 05:38 01:05:37 05:44 -00:06 01:04:19 +01:18
Wall Balls 05:22 01:11:15 06:14 -00:52 01:10:03 +01:12
Roxzone 06:10 01:22:39 06:22 -00:12 01:22:39
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sander Fles delivered a commendable performance at the 2024 Amsterdam HYROX event, securing an overall rank of 888, which places him in the top 28% of competitors. In his age group (25-29), he ranks 196th out of 629 athletes, indicating a strong showing. His overall time of 01:22:39 is competitive, though there are areas for improvement, particularly in running and specific exercise segments.

His total running time of 00:43:17 is slightly slower than average, suggesting that while he has a balanced profile, he might benefit from enhanced running training. The analysis of the initial running segments (Running 1 to Running 4) indicates that Sander had a slightly slower start, suggesting that he might have been pacing himself too cautiously. Given his performance across the strength exercises, Sander demonstrates a strong strength profile, particularly in exercises like the sled push, sled pull, farmers carry, and wall balls. However, some segments need attention to ensure a more balanced performance.

Segments to Improve

  • Running Total (00:03:14 behind 25th percentile): To improve running efficiency, incorporate interval training and tempo runs into weekly routines. Focus on enhancing aerobic capacity through long, steady runs and practice running drills to improve form and speed.
  • Burpees Broad Jump (00:02:21 behind 25th percentile): This segment highlights a need for improved explosive strength and endurance. Integrate plyometric exercises such as box jumps and burpee circuits. Focus on enhancing both upper body strength and cardiovascular endurance to maintain a consistent pace.
  • Roxzone (00:00:48 behind 25th percentile): Improve transition efficiency by practicing quick transitions and minimizing rest between exercises. Implement circuit training that simulates race conditions to build stamina and transition speed.
  • Sandbag Lunges (00:00:31 behind 25th percentile): Focus on strengthening the lower body through weighted lunges and squats. Additionally, balance training and core stability exercises will help in maintaining form and efficiency during this segment.

Race Strategies

  • Consistent Pacing: Begin the race at a slightly faster pace to align more closely with average times, avoiding a too cautious start. Utilize the first few kilometers to establish a rhythm, ensuring energy is conserved for strength segments.
  • Transition Management: Practice smooth transitions by reducing time in the Roxzone. This can be achieved by focusing on mental preparation for the next exercise while completing the current one and keeping hydrated to maintain energy levels.
  • Compromised Running Scenarios: Train for running after strength-intensive exercises by simulating race conditions during training. This will help in adapting to the fatigue experienced post-exercise and maintaining running performance.
Similar Athletes
Rippy Markus 2024 Milan 01:22:28
Carroll Lorne 2024 Dallas 01:22:38
Saddington David 2024 Stockholm 01:22:59
Simpson Ross 2024 Manchester 01:23:04
Lau Eddie 2024 Sydney 01:22:21
Vettorello Michele 2023 Milan 01:22:32
Bügel Jurgen 2024 Amsterdam 01:22:45
Crompton Connor 2023 London 01:22:32
Thornton Joshua 2024 Birmingham 01:22:34
Gordon Trevor 2022 Dallas 01:23:08

Measure Your Performance Against Top Athletes

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