Frijters Alex 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 806 similar athletes.

Performance Highlights

NED NED Flag Men 40-44 #133029 01:49:01 259th in AG | Top 87.5% 1988th | Top 89.2%
+08:52
01:01:56
Run Total
+01:08
07:44
Avg. Lap
+00:54
06:16
Best Lap
-07:33
38:43
Workout Total
-00:57
04:50
Avg. Workout
-01:23
08:27
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 806 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 806 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Frijters Alex'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 Frijters Alex'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 806 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 Frijters Alex'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 Frijters Alex'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 10:45. Check the detail of the improvement plan below.

10:45 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 10:45 01:01:56 to 51:11 100.0%
Ski Erg 00:00 04:44 to 04:44 0.0%
Sled Push 00:00 02:48 to 02:48 0.0%
Sled Pull 00:00 04:39 to 04:39 0.0%
Burpees Broad Jump 00:00 06:27 to 06:27 0.0%
Rowing 00:00 05:06 to 05:06 0.0%
Farmers Carry 00:00 02:37 to 02:37 0.0%
Sandbag Lunges 00:00 06:16 to 06:16 0.0%
Wall Balls 00:00 06:06 to 06:06 0.0%

Splits Time

Frijters Alex Perfect Race
Splits Total Average Total
Running 1 03:58 00:00 05:19 -01:21 00:00 +00:00
Ski Erg 04:44 03:58 04:47 -00:03 05:19 -01:21
Running 2 08:33 08:42 05:59 +02:34 10:06 -01:24
Sled Push 02:48 17:15 03:43 -00:55 16:05 +01:10
Running 3 08:45 20:03 06:35 +02:10 19:48 +00:15
Sled Pull 04:39 28:48 06:30 -01:51 26:23 +02:25
Running 4 08:48 33:27 06:35 +02:13 32:53 +00:34
Burpees Broad Jump 06:27 42:15 07:25 -00:58 39:28 +02:47
Running 5 09:19 48:42 06:54 +02:25 46:53 +01:49
Rowing 05:06 58:01 05:19 -00:13 53:47 +04:14
Running 6 08:51 01:03:07 06:41 +02:10 59:06 +04:01
Farmers Carry 02:37 01:11:58 02:41 -00:04 01:05:47 +06:11
Running 7 06:16 01:14:35 06:43 -00:27 01:08:28 +06:07
Sandbag Lunges 06:16 01:20:51 06:56 -00:40 01:15:11 +05:40
Running 8 07:29 01:27:07 08:09 -00:40 01:22:07 +05:00
Wall Balls 06:06 01:34:36 08:55 -02:49 01:30:16 +04:20
Roxzone 08:27 01:49:01 09:50 -01:23 01:49:01
Based on 806 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Alex Frijters participated in the 2024 Amsterdam HYROX event, competing in the Men's 40-44 age group. He finished with an overall rank of 1999 out of 3118 athletes, placing him in the top 64%. Within his age group, he ranked 261 out of 422, positioning him in the top 61%. His overall time was 01:49:01, with a total running time of 01:01:56, which is 08:32 slower than the average for his finish time.

Alex's running performance indicates a need for improvement, as his total running time suggests he is more inclined towards strength-based exercises rather than running. His initial running segment was significantly faster than average, suggesting he started too quickly, which may have led to fatigue in subsequent running segments. Alex demonstrates a hybrid profile with a notable strength in exercises like the Sled Push, Sled Pull, and Wall Balls.

Segments to Improve

  • Running Segments:

    Alex's running times were consistently slower than average, indicating a need for targeted running improvement. Specifically, Running 2, 3, 4, 5, and 6 were considerably slower, suggesting compromised running post-strength exercises. To enhance running performance:

    • Interval Training: Incorporate interval runs to build speed and endurance. For example, 400m repeats with 1-minute rest intervals can help improve pace.
    • Tempo Runs: Conduct weekly tempo runs at a pace slightly slower than race pace to build sustained speed.
    • Strength and Conditioning: Focus on lower body strength exercises such as squats, lunges, and deadlifts to enhance running economy.
    • Transition Practice: Simulate race conditions by practicing transitions between strength exercises and running to minimize time loss and fatigue.
  • Compromised Running:

    Given the slower running times following strength exercises, it's crucial to train specifically for compromised running scenarios. Implement drills that mimic the fatigue state experienced post-exercise:

    • Brick Workouts: Combine strength exercises like sled pushes or lunges directly followed by running to adapt to running under fatigue.
    • Fartlek Sessions: Integrate varied pace runs within a session, switching between jogging and sprinting to adapt to changes in pace and intensity.

Race Strategies

  • Pacing Strategy:

    Adopt a more conservative start to maintain energy throughout the race. Start at a manageable pace and gradually increase intensity to avoid early fatigue.

  • Transition Efficiency:

    Work on reducing transition times by practicing efficient movement between exercise zones. Maintain focus on quick recovery and preparedness for the next segment.

  • Strength-Endurance Balance:

    Continue leveraging strength in exercises like sleds and wall balls, but integrate more running-specific training to balance endurance and speed.

Similar Athletes
Reichelt Michael 2024 Hamburg 01:48:37
Chase Joel 2023 Birmingham 01:49:29
Mcgregor Cameron 2024 Glasgow 01:49:13
Javier Vince 2023 Chicago - North American Open Championship 01:48:58
Schermann Clem Carlos 2024 Hamburg 01:48:34
Pfeiffer Tobias 2024 Vienna - European Championship 01:48:52
Dunning Shane 2024 Dublin 01:49:14
Beliaev Sergei 2023 Maastricht European Championships 01:49:31
Gonzalez Carvajal Memo 2024 Mexico City 01:49:09
Garcia Martin Carlos 2024 Madrid 01:49:29

Measure Your Performance Against Top Athletes

Other Results from this athlete
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