Verduin Sander Hyrox Result

Dive into this athlete’s performance at 2023 Maastricht European Championships 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 377 similar athletes.

Performance Highlights

NED NED Flag Men 55-59 #103018 02:01:06 19th in AG | Top 90.5% 553rd | Top 98.0%
+03:51
01:02:31
Run Total
+00:30
07:49
Avg. Lap
+00:38
06:31
Best Lap
-01:58
49:23
Workout Total
-00:15
06:10
Avg. Workout
-01:54
09:16
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 377 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 377 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Verduin 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 Verduin 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 377 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 Verduin 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 Verduin 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 10:08. Check the detail of the improvement plan below.

07:40 Potential Improvement 75.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:40 01:02:31 to 54:51 75.7%
Sled Push 01:14 05:23 to 04:09 12.2%
Wall Balls 00:33 10:25 to 09:52 5.4%
Rowing 00:27 05:56 to 05:29 4.4%
Burpees Broad Jump 00:10 08:16 to 08:06 1.6%
Ski Erg 00:04 05:01 to 04:57 0.7%
Sled Pull 00:00 06:53 to 06:53 0.0%
Farmers Carry 00:00 02:51 to 02:51 0.0%
Sandbag Lunges 00:00 04:38 to 04:38 0.0%

Splits Time

Verduin Sander Perfect Race
Splits Total Average Total
Running 1 06:31 00:00 05:53 +00:38 00:00 +00:00
Ski Erg 05:01 06:31 04:57 +00:04 05:53 +00:38
Running 2 07:57 11:32 06:24 +01:33 10:50 +00:42
Sled Push 05:23 19:29 04:05 +01:18 17:14 +02:15
Running 3 06:44 24:52 07:13 -00:29 21:19 +03:33
Sled Pull 06:53 31:36 07:11 -00:18 28:32 +03:04
Running 4 07:11 38:29 07:13 -00:02 35:43 +02:46
Burpees Broad Jump 08:16 45:40 08:24 -00:08 42:56 +02:44
Running 5 07:16 53:56 07:39 -00:23 51:20 +02:36
Rowing 05:56 01:01:12 05:34 +00:22 58:59 +02:13
Running 6 07:52 01:07:08 07:25 +00:27 01:04:33 +02:35
Farmers Carry 02:51 01:15:00 02:58 -00:07 01:11:58 +03:02
Running 7 07:50 01:17:51 07:23 +00:27 01:14:56 +02:55
Sandbag Lunges 04:38 01:25:41 07:55 -03:17 01:22:19 +03:22
Running 8 11:13 01:30:19 09:25 +01:48 01:30:14 +00:05
Wall Balls 10:25 01:41:32 10:17 +00:08 01:39:39 +01:53
Roxzone 09:16 02:01:06 11:10 -01:54 02:01:06
Based on 377 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sander Verduin had a solid performance in the 2023 Maastricht European Championships HYROX race, finishing in the top 66% of all athletes and the top 76% in his age group. His overall time of 02:01:06 was respectable, although there are areas where he can make improvements.

In terms of pacing, Sander's total running time of 01:02:31 was 07:20 slower than the average for his finish time. This suggests that he may have taken more rest or transition time in the roxzone. To improve this segment, Sander should focus on improving his overall fitness and his transition time.

Additionally, Sander's running performance, as indicated by his total running time, was slower than average. This suggests that he may need to focus more on his running training.

Segments to Improve


Based on the splits analysis, the segments where Sander lost the most time were: Run Total, Running 2, Running 8, Running 1, Best Lap, Sled Push, Running 6, Running 7, Rowing, and Burpees Broad Jump.

For the Run Total segment, Sander should work on improving his overall running fitness. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him increase his running speed and endurance.

In the Running 2 and Running 8 segments, Sander should focus on maintaining a steady pace and avoiding fatigue. Implementing fartlek training, where he alternates between faster and slower running speeds, can help him improve his pacing and endurance.

For the Running 1 and Best Lap segments, Sander should work on increasing his running speed. Incorporating speed intervals, such as sprint repeats, into his training routine can help him improve his sprinting ability and overall running speed.

To improve his performance in the Sled Push, Sander should focus on strengthening his lower body and core. Exercises such as squats, lunges, and planks can help him build the necessary strength and stability for this segment. Additionally, practicing proper sled pushing technique, including using his legs and maintaining a strong posture, can help him improve his efficiency in this exercise.

For the Running 6 and Running 7 segments, Sander should focus on maintaining a steady pace and avoiding fatigue. Incorporating longer distance runs into his training routine can help him build his endurance and improve his ability to maintain a steady pace.

In the Rowing segment, Sander should focus on improving his rowing technique and power output. Incorporating rowing drills, such as interval rowing and rowing with resistance, can help him improve his rowing efficiency and overall performance.

For the Burpees Broad Jump segment, Sander should work on improving his explosive power and agility. Exercises such as plyometric jumps, box jumps, and agility ladder drills can help him improve his power and speed in this exercise.

Strategies


During the race, Sander should focus on maintaining a steady pace and avoiding early fatigue. It is important for him to pace himself properly in order to maintain a consistent performance throughout the race.

Additionally, Sander should pay attention to his transitions in the roxzone, aiming to minimize the time spent there. Practicing quick and efficient transitions during training can help him save valuable time during the race.

Lastly, Sander should approach the race with a positive mindset and a focus on his own performance. Comparing himself to other athletes can be distracting and counterproductive. Instead, he should set personal goals and strive to improve his own performance with each race.

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
Carré Thibault 2024 Marseille 02:01:13
Hafiz Syed 2023 Singapore 02:01:26
Marzano Michele 2024 Manchester 02:01:02
Ortiz Avendaño Hector 2024 Ciudad de Mexico 02:01:24
Thanabalan Magendran Joash 2024 Singapore National Stadium 02:00:55
Felicetti Matteo 2024 Rimini 02:00:45
Chappell Jack 2024 Hong Kong 02:01:34
Greenash John 2024 Rotterdam 02:01:02
Dr. Bagi Tamás Zoltán 2024 Milan 02:01:25
Mcqueenie Martin 2024 Birmingham 02:01:36

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Rotterdam 01:57:39
2023 Amsterdam 01:55:02
2024 Rotterdam 01:54:34
2024 Amsterdam 01:39:10

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download