Veldwachter Ilitso Hyrox Result

Dive into this athlete’s performance at 2022 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 35-39 #114004 01:35:48 87th in AG | Top 75.0% 397th | Top 70.9%
+07:11
54:04
Run Total
+00:17
06:08
Avg. Lap
-00:08
04:48
Best Lap
-00:55
39:54
Workout Total
-00:07
04:59
Avg. Workout
-01:14
06:55
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 Veldwachter Ilitso'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 Veldwachter Ilitso'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 Veldwachter Ilitso'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 Veldwachter Ilitso'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 10:28. Check the detail of the improvement plan below.

07:59 Potential Improvement 76.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:59 54:04 to 46:05 76.3%
Farmers Carry 00:59 03:21 to 02:22 9.4%
Burpees Broad Jump 00:40 06:43 to 06:03 6.4%
Rowing 00:33 05:32 to 04:59 5.3%
Ski Erg 00:17 04:52 to 04:35 2.7%
Sled Push 00:00 03:01 to 03:01 0.0%
Sled Pull 00:00 05:03 to 05:03 0.0%
Sandbag Lunges 00:00 04:49 to 04:49 0.0%
Wall Balls 00:00 06:33 to 06:33 0.0%

Splits Time

Veldwachter Ilitso Perfect Race
Splits Total Average Total
Running 1 04:48 00:00 04:58 -00:10 00:00 +00:00
Ski Erg 04:52 04:48 04:36 +00:16 04:58 -00:10
Running 2 05:22 09:40 05:23 -00:01 09:34 +00:06
Sled Push 03:01 15:02 03:13 -00:12 14:57 +00:05
Running 3 08:08 18:03 05:52 +02:16 18:10 -00:07
Sled Pull 05:03 26:11 05:36 -00:33 24:02 +02:09
Running 4 05:43 31:14 05:53 -00:10 29:38 +01:36
Burpees Broad Jump 06:43 36:57 06:19 +00:24 35:31 +01:26
Running 5 06:13 43:40 06:07 +00:06 41:50 +01:50
Rowing 05:32 49:53 05:03 +00:29 47:57 +01:56
Running 6 06:11 55:25 05:55 +00:16 53:00 +02:25
Farmers Carry 03:21 01:01:36 02:27 +00:54 58:55 +02:41
Running 7 05:38 01:04:57 05:54 -00:16 01:01:22 +03:35
Sandbag Lunges 04:49 01:10:35 05:54 -01:05 01:07:16 +03:19
Running 8 07:06 01:15:24 06:48 +00:18 01:13:10 +02:14
Wall Balls 06:33 01:22:30 07:41 -01:08 01:19:58 +02:32
Roxzone 06:55 01:35:48 08:09 -01:14 01:35:48
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ilitso Veldwachter performed well in the 2022 Amsterdam Hyrox race, achieving an overall rank of 397 out of 778 athletes, which places him in the top 51% of participants. In his age group (35-39), he ranked 87th out of 153 athletes, placing him in the top 56%. His overall race time was 01:35:48, with a total running time of 00:54:04, which was 08:29 slower than the average.

Based on the splits analysis, Ilitso had a consistent performance across the various segments, with some areas of improvement. His best running lap was 00:04:48, which was only 00:05 slower than the average. Notably, he performed well in the Sled Push segment, completing it in 00:03:01, which was 00:32 faster than the average. His Sled Pull time of 00:05:03 was also faster than the average by 00:54.

Segments to Improve


1. Running 3:
Ilitso's time of 00:08:08 in this segment was 02:15 slower than the average. To improve his performance in this segment, he should focus on endurance training and speed work. Incorporating interval training, such as alternating between high-intensity sprints and slower recovery runs, can help improve his running speed and endurance. Additionally, incorporating hill training and tempo runs into his training routine can also enhance his performance in this segment.

2. Farmers Carry:
Ilitso's time of 00:03:21 in this segment was 00:51 slower than the average. To improve his performance in the Farmers Carry, he should focus on building strength in his grip, forearms, and shoulders. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help improve his grip strength and overall performance in this segment. Additionally, incorporating core exercises such as planks and Russian twists can improve stability during the carry.

3. Burpees Broad Jump:
Ilitso's time of 00:06:43 in this segment was 00:42 slower than the average. To improve his performance in this segment, he should focus on building explosive power and cardiovascular endurance. Incorporating plyometric exercises such as box jumps, squat jumps, and burpees into his training routine can help improve his power output and explosiveness. Additionally, incorporating high-intensity interval training (HIIT) workouts can improve his cardiovascular fitness and endurance.

4. Rowing:
Ilitso's time of 00:05:32 in this segment was 00:33 slower than the average. To improve his performance in rowing, he should focus on improving his technique and increasing his power output. Incorporating rowing intervals into his training routine can help improve his rowing efficiency and speed. Additionally, incorporating strength training exercises such as bent-over rows and lat pulldowns can help improve his overall upper body strength and rowing performance.

5. Ski Erg:
Ilitso's time of 00:04:52 in this segment was 00:20 slower than the average. To improve his performance in the Ski Erg, he should focus on improving his technique and increasing his power output. Incorporating Ski Erg intervals into his training routine can help improve his performance and efficiency on the machine. Additionally, incorporating exercises such as squats and lunges can help improve his lower body strength and power transfer during the Ski Erg segment.

6. Running 6:
Ilitso's time of 00:06:11 in this segment was 00:17 slower than the average. To improve his performance in this segment, he should focus on maintaining a consistent pace and improving his endurance. Incorporating longer distance runs into his training routine can help improve his endurance and pacing. Additionally, incorporating interval training with varying speeds can help improve his overall running speed and performance.

Strategies


1. Pacing:
It is important for Ilitso to maintain a consistent pace throughout the race to avoid burnout and maximize his performance. He should start the race at a comfortable pace and gradually increase his speed as the race progresses, ensuring that he has enough energy for the later segments.

2. Transition Time:
Ilitso should focus on improving his transition time between segments, as indicated by the slower Roxzone time. This can be achieved through practicing quick and efficient transitions during training sessions. Incorporating specific drills and exercises that simulate the transitions in the race can help improve his overall fitness and reduce time spent in the Roxzone.

3. Strength Training:
To enhance his overall performance, Ilitso should incorporate strength training exercises into his routine. This will help improve his power, endurance, and overall performance in strength-focused segments such as the Farmers Carry and Sled Push. Including exercises such as deadlifts, squats, lunges, and kettlebell swings can help develop the necessary strength for these segments.

4. Endurance Training:
To improve his overall running performance, Ilitso should focus on incorporating endurance training into his routine. This can involve longer distance runs, interval training, and hill workouts. By improving his endurance, he will be able to maintain a steady pace and perform better in segments such as Running 3 and Running 6.

5. Plyometric Training:
Incorporating plyometric exercises into his training routine can help improve Ilitso's power, explosiveness, and performance in segments such as the Burpees Broad Jump. Exercises such as box jumps, squat jumps, and burpees can help develop the necessary power and explosiveness for these movements.

Overall, Ilitso Veldwachter had a solid performance in the Hyrox race, with room for improvement in certain segments. By focusing on specific training strategies and techniques, such as endurance training, strength training, and plyometric exercises, he can enhance his overall performance and become more competitive 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
O'Connor Ian 2024 Dublin 01:36:02
Santorelli Christian 2024 New York 01:35:37
Nitsche Marc 2023 München 01:35:46
Eliasson Rasmus 2024 Copenhagen 01:35:59
Van Buuren Louw 2022 London 01:36:15
Casarella Raffaele 2024 Turin 01:36:11
Dauti Saf 2024 Melbourne 01:35:37
Wood Jack 2024 Gdansk 01:35:40
Bailey Steve 2022 Birmingham 01:36:08
Gilmore Andrew 2024 Dublin 01:35:27

Measure Your Performance Against Top Athletes

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