Dees François Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

NED NED Flag Men 25-29 #151012 01:35:27 192nd in AG | Top 68.3% 848th | Top 61.4%
+02:36
49:27
Run Total
+00:21
06:11
Avg. Lap
+00:50
05:47
Best Lap
-00:42
39:50
Workout Total
-00:06
04:58
Avg. Workout
-01:56
06:14
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 Dees François'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 Dees François'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 Dees François'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 Dees François'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 06:24. Check the detail of the improvement plan below.

03:35 Potential Improvement 56.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:35 49:27 to 45:52 56.0%
Sandbag Lunges 01:27 07:05 to 05:38 22.7%
Wall Balls 01:22 08:34 to 07:12 21.4%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Push 00:00 03:03 to 03:03 0.0%
Sled Pull 00:00 04:51 to 04:51 0.0%
Burpees Broad Jump 00:00 05:17 to 05:17 0.0%
Rowing 00:00 04:30 to 04:30 0.0%
Farmers Carry 00:00 02:11 to 02:11 0.0%

Splits Time

Dees François Perfect Race
Splits Total Average Total
Running 1 06:07 00:00 04:57 +01:10 00:00 +00:00
Ski Erg 04:19 06:07 04:36 -00:17 04:57 +01:10
Running 2 05:47 10:26 05:23 +00:24 09:33 +00:53
Sled Push 03:03 16:13 03:12 -00:09 14:56 +01:17
Running 3 06:03 19:16 05:51 +00:12 18:08 +01:08
Sled Pull 04:51 25:19 05:33 -00:42 23:59 +01:20
Running 4 06:07 30:10 05:51 +00:16 29:32 +00:38
Burpees Broad Jump 05:17 36:17 06:16 -00:59 35:23 +00:54
Running 5 06:28 41:34 06:06 +00:22 41:39 -00:05
Rowing 04:30 48:02 05:03 -00:33 47:45 +00:17
Running 6 06:40 52:32 05:54 +00:46 52:48 -00:16
Farmers Carry 02:11 59:12 02:26 -00:15 58:42 +00:30
Running 7 06:14 01:01:23 05:53 +00:21 01:01:08 +00:15
Sandbag Lunges 07:05 01:07:37 05:52 +01:13 01:07:01 +00:36
Running 8 06:05 01:14:42 06:50 -00:45 01:12:53 +01:49
Wall Balls 08:34 01:20:47 07:34 +01:00 01:19:43 +01:04
Roxzone 06:14 01:35:27 08:10 -01:56 01:35:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

François Dees demonstrated a commendable effort in the 2024 Rotterdam HYROX race, finishing in the top 43% of all athletes and the top 48% within his age group. Despite his middle-of-the-pack overall rank, François showed notable strength in his Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Rowing, and Farmers Carry segments, outperforming the average times significantly. This suggests a stronger profile in strength-based exercises. However, his total running time was 02:21 slower than the average, indicating that while he has strong capabilities in strength exercises, his running stamina and speed need improvement. His pacing started slower than average in the initial runs but improved in the final run, suggesting potential issues with stamina management or initial pacing strategy.

Segments to Improve:

  • Running: Focus on improving cardiovascular endurance and running efficiency. Incorporate interval training, such as 400 to 800-meter repeats at a faster pace than race pace, with equal rest periods. Long, slow distance runs (e.g., 10-15 km at a comfortable pace) once a week can also boost endurance. Technique drills such as high knees, butt kicks, and strides will help improve running form.
  • Wall Balls: This segment requires both strength and endurance. To improve, work on squat and throw mechanics. Practice wall balls with varied weights and heights to build muscle adaptability. Include squat strength training (e.g., back squats, front squats) twice a week and plyometric exercises (e.g., jump squats, box jumps) to develop power.
  • Sandbag Lunges: This exercise tests leg strength and endurance. Increase leg muscle endurance through lunges with increasing weight, step-ups, and weighted squats. Work on core stability exercises, as a strong core will help maintain form and balance during the lunges. Grip strength exercises will also aid in holding the sandbag more comfortably.

For running post-strength exercises, practice transition runs where you perform a strength workout (e.g., sandbag lunges or wall balls) followed immediately by a short, intense run. This will help adapt the body to the change in dynamics and improve running performance post-strength exercises.

Race Strategies:

  • Start Wisely: Begin the race at a conservative pace to avoid burning out too early. Gradually increase your pace as the race progresses, saving energy for a strong finish.
  • Transitions: Work on minimizing time in the roxzone by practicing quick transitions between running and strength exercises. Set up mock transition zones in training to mimic race conditions.
  • Stamina Management: During training, simulate race conditions by combining running and strength exercises to better manage stamina across the race. Learning when to push and when to conserve energy will be key.
  • Mental Preparation: Mental resilience can greatly impact race performance. Practice visualization techniques and set small, achievable goals throughout the race to stay motivated.

Improving in these targeted areas and implementing these strategies should help François Dees elevate his performance in future HYROX races, potentially achieving a higher rank and better overall time.

Similar Athletes
Clarke Rod 2023 Sydney 01:35:18
Ourisman Robert 2021 Chicago 01:35:53
Moss Paul 2024 Birmingham 01:35:30
Walter Jürgen 2019 Hannover 01:35:14
Muñiz Seijas Juan Carlos 2022 Madrid 01:35:19
Whelan Marcus 2024 Sydney 01:35:41
Weber Mike 2018 Essen 01:35:34
Mihura Vova 2023 Amsterdam 01:34:57
Faili Elia 2024 Marseille 01:35:43
Fitzgibbon Sean 2024 Paris 01:35:43

Measure Your Performance Against Top Athletes

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