Smit Frenck 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 25-29 #105016 01:24:10 67th in AG | Top 31.6% 370th | Top 34.3%
+00:57
42:59
Run Total
+00:07
05:22
Avg. Lap
-01:03
03:26
Best Lap
-00:33
34:58
Workout Total
-00:04
04:22
Avg. Workout
-00:22
06:16
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 Smit Frenck'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 Smit Frenck'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 Smit Frenck'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 Smit Frenck'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 04:31. Check the detail of the improvement plan below.

02:00 Potential Improvement 44.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:00 42:59 to 40:59 44.3%
Burpees Broad Jump 00:49 05:39 to 04:50 18.1%
Sled Push 00:45 03:23 to 02:38 16.6%
Sled Pull 00:42 05:13 to 04:31 15.5%
Farmers Carry 00:11 02:11 to 02:00 4.1%
Rowing 00:04 04:46 to 04:42 1.5%
Ski Erg 00:00 04:14 to 04:14 0.0%
Sandbag Lunges 00:00 04:40 to 04:40 0.0%
Wall Balls 00:00 04:52 to 04:52 0.0%

Splits Time

Smit Frenck Perfect Race
Splits Total Average Total
Running 1 03:26 00:00 04:34 -01:08 00:00 +00:00
Ski Erg 04:14 03:26 04:25 -00:11 04:34 -01:08
Running 2 04:54 07:40 04:53 +00:01 08:59 -01:19
Sled Push 03:23 12:34 02:52 +00:31 13:52 -01:18
Running 3 05:46 15:57 05:19 +00:27 16:44 -00:47
Sled Pull 05:13 21:43 04:50 +00:23 22:03 -00:20
Running 4 05:24 26:56 05:17 +00:07 26:53 +00:03
Burpees Broad Jump 05:39 32:20 05:11 +00:28 32:10 +00:10
Running 5 05:46 37:59 05:28 +00:18 37:21 +00:38
Rowing 04:46 43:45 04:47 -00:01 42:49 +00:56
Running 6 05:46 48:31 05:19 +00:27 47:36 +00:55
Farmers Carry 02:11 54:17 02:08 +00:03 52:55 +01:22
Running 7 05:36 56:28 05:18 +00:18 55:03 +01:25
Sandbag Lunges 04:40 01:02:04 04:59 -00:19 01:00:21 +01:43
Running 8 06:24 01:06:44 05:53 +00:31 01:05:20 +01:24
Wall Balls 04:52 01:13:08 06:19 -01:27 01:11:13 +01:55
Roxzone 06:16 01:24:10 06:38 -00:22 01:24:10
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Frenck Smit had a solid performance in the Hyrox race in Amsterdam. He achieved an overall rank of 370, which puts him in the top 25% of all athletes. In his age group (25-29), he ranked 67th, placing him in the top 23% of competitors. His total race time was 01:24:10, with a total running time of 00:42:59. However, his total running time was 02:19 slower than the average for his finish time, indicating room for improvement in this area.

Segments to Improve


1. Run Total:
Frenck lost the most time in the running segments of the race. To improve this, he should focus on increasing his running endurance and speed. Incorporating interval training and tempo runs into his training routine can be beneficial. He can also include hill sprints and fartlek workouts to improve his overall running performance.

2. Burpees Broad Jump:
Frenck lost 00:48 more than the average time in this segment. To enhance his performance in this area, he can practice burpees and broad jumps separately in his training. He should focus on improving his explosiveness and power through exercises like squat jumps and box jumps. Incorporating strength training exercises such as squats and lunges can also help him build the necessary lower body strength for this segment.

3. Running 6:
Frenck lost 00:27 more than the average time in this running segment. To improve his performance here, he should work on his running endurance and pacing. Long-distance runs and tempo runs can help him build the necessary endurance for this segment. He should also focus on maintaining a consistent pace throughout the race.

4. Running 3, Running 5, Running 7:
Frenck lost 00:25, 00:19, and 00:17 more than the average time in these running segments, respectively. To improve his performance in these areas, he should continue to work on his running endurance and pacing. Incorporating interval training and hill sprints can help him improve his speed and endurance.

5. Sled Push:
Frenck lost 00:13 more than the average time in this segment. To enhance his performance in the sled push, he should focus on building his upper body and core strength. Exercises such as push-ups, planks, and sled pushes can help him improve his performance in this segment.

Strategies


1. Pacing:
Frenck should focus on maintaining a consistent pace throughout the race. Avoiding starting too fast and burning out early is crucial. He should aim to have a steady pace that allows him to maintain energy and performance throughout the entire race.

2. Transitions:
Frenck should work on improving his transition time during the Roxzone. This can be achieved by improving his overall fitness level and specifically targeting his transition time during training sessions. Practicing quick and efficient transitions between exercises can help him save valuable time during the race.

3. Strength and Conditioning:
Frenck should incorporate strength and conditioning exercises into his training routine to improve his overall fitness and performance. This can include weightlifting, bodyweight exercises, and functional training to enhance his strength, power, and endurance.

4. Mental Preparation:
Frenck should focus on mental preparation techniques such as visualization and positive self-talk to optimize his performance during the race. Developing mental resilience and a strong mindset can help him push through challenging moments and maintain focus throughout the race.

In conclusion, Frenck Smit had a strong performance in the Hyrox race in Amsterdam. However, there are areas where he can improve, particularly in the running segments and specific exercises such as the burpees broad jump and sled push. By incorporating specific training strategies, exercises, and race strategies, Frenck can enhance his overall performance and achieve better results 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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Garcia Rodriguez Javier 2023 Madrid 01:23:55
Parker Matthew 2023 London 01:24:26
Buckley Robert 2022 Birmingham 01:24:16
Lazzati Emanuele 2024 Milan 01:24:27
Bowen Gareth 2024 Birmingham 01:24:18
Hasani Hasan 2023 London 01:24:25
Hogenes Lennert 2024 Rotterdam 01:24:25
Antolin López Mikel 2024 Bilbao 01:23:49
Peron Clément 2024 Paris 01:23:57
Kaliszewski Karol 2024 Poznan 01:24:18

Measure Your Performance Against Top Athletes

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2024 Amsterdam 01:23:09

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