De Jong Frank Performance Analysis

Dive into this athlete’s performance at 2023 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.

Season 22/23 2023 Rotterdam (938) HYROX (865) Men (575) De Jong Frank

NED NED Flag Men 40-44 #120002 01:21:42 25th in AG | Top 27.8% 170th | Top 29.6%

Performance Highlights

+00:49
41:42
Run Total
+00:07
05:13
Avg. Lap
-00:55
03:30
Best Lap
+01:12
35:43
Workout Total
+00:09
04:27
Avg. Workout
-01:59
04:22
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 De Jong Frank'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 De Jong Frank'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 De Jong Frank'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 De Jong Frank'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 05:22. Check the detail of the improvement plan below.

01:45 Potential Improvement 32.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:45 41:42 to 39:57 32.6%
Sandbag Lunges 01:35 06:06 to 04:31 29.5%
Burpees Broad Jump 00:35 05:12 to 04:37 10.9%
Farmers Carry 00:29 02:25 to 01:56 9.0%
Sled Pull 00:26 04:47 to 04:21 8.1%
Wall Balls 00:15 05:52 to 05:37 4.7%
Rowing 00:09 04:47 to 04:38 2.8%
Ski Erg 00:08 04:26 to 04:18 2.5%
Sled Push 00:00 02:08 to 02:08 0.0%

Splits Time

De Jong Frank Perfect Race
Splits Total Average Total
Running 1 03:30 00:00 04:28 -00:58 00:00 +00:00
Ski Erg 04:26 03:30 04:23 +00:03 04:28 -00:58
Running 2 04:53 07:56 04:46 +00:07 08:51 -00:55
Sled Push 02:08 12:49 02:45 -00:37 13:37 -00:48
Running 3 05:22 14:57 05:10 +00:12 16:22 -01:25
Sled Pull 04:47 20:19 04:40 +00:07 21:32 -01:13
Running 4 05:12 25:06 05:08 +00:04 26:12 -01:06
Burpees Broad Jump 05:12 30:18 04:58 +00:14 31:20 -01:02
Running 5 05:33 35:30 05:18 +00:15 36:18 -00:48
Rowing 04:47 41:03 04:43 +00:04 41:36 -00:33
Running 6 05:32 45:50 05:11 +00:21 46:19 -00:29
Farmers Carry 02:25 51:22 02:06 +00:19 51:30 -00:08
Running 7 05:38 53:47 05:09 +00:29 53:36 +00:11
Sandbag Lunges 06:06 59:25 04:50 +01:16 58:45 +00:40
Running 8 06:06 01:05:31 05:40 +00:26 01:03:35 +01:56
Wall Balls 05:52 01:11:37 06:06 -00:14 01:09:15 +02:22
Roxzone 04:22 01:21:42 06:21 -01:59 01:21:42
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Frank De Jong had a strong performance in the Hyrox race in Rotterdam, finishing with an overall rank of 170 out of 865 athletes, placing him in the top 19% of all participants. In his age group (40-44), he achieved a rank of 25 out of 137 athletes, putting him in the top 18%. These results demonstrate his competitiveness and dedication to his training.

In terms of overall time, Frank completed the race in 01:21:42. His total running time was 00:41:42, which was 02:16 slower than the average for his finish time. This indicates that Frank may need to focus on improving his overall fitness and transition time to decrease the time spent in the roxzone. Additionally, his total running time was slower than average, suggesting that he may benefit from incorporating more running training into his routine.

Segments to Improve


Based on the splits analysis, the segments where Frank lost the most time were the Run Total, Sandbag Lunges, Burpees Broad Jump, Running 7, Running 6, Running 8, Running 5, and Farmers Carry. These segments should be the primary focus for improvement.

To improve performance in the Run Total segment, Frank should focus on improving his overall fitness and running speed. Incorporating interval training, such as sprint repeats and tempo runs, can help him increase his running pace and endurance. Additionally, including strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can help improve running performance.

For the Sandbag Lunges segment, Frank should work on improving his strength and endurance. Incorporating exercises such as lunges, squats, and deadlifts into his training routine will help build the necessary leg and core strength required for this segment. Frank should also focus on maintaining proper form during the lunges to ensure efficient movement and minimize time lost.

To improve performance in the Burpees Broad Jump segment, Frank should focus on improving his explosive power and agility. Plyometric exercises, such as box jumps and squat jumps, can help improve his power output. Incorporating agility ladder drills and lateral movements into his training routine will also enhance his agility and quickness.

In the Running 7, Running 6, Running 8, and Running 5 segments, Frank should focus on improving his running speed and endurance. Interval training, hill sprints, and tempo runs will help improve his running pace and overall endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can help improve running performance.

For the Farmers Carry segment, Frank should focus on improving his grip strength and overall strength endurance. Incorporating exercises such as deadlifts, farmer's walks, and pull-ups into his training routine will help improve his grip strength and upper body strength. Additionally, incorporating core exercises such as planks and Russian twists will help improve stability during the Farmers Carry.

Strategies


During the race, Frank should focus on pacing himself appropriately to maintain a consistent speed throughout. It is important to avoid starting too fast and burning out early in the race. Setting a target pace for each segment and monitoring his splits can help him maintain a steady pace.

Additionally, Frank should prioritize efficient transitions between segments to minimize time spent in the roxzone. Practicing quick and smooth transitions during training will help him save valuable time during the race.

Overall, Frank should continue to focus on a well-rounded training routine that incorporates both cardiovascular endurance and strength training. By addressing the areas of improvement identified and implementing the suggested training strategies and techniques, Frank can enhance his performance in future Hyrox 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
Struckmeyer Nicolas 2022 Hamburg 01:22:12
Dau Philipp 2024 Frankfurt 01:22:00
Berry Neal 2023 Dallas 01:21:17
Thomas Ross 2024 Manchester 01:21:24
Nardmann Felix 2024 Frankfurt 01:21:59
Theis Alexander 2022 Karlsruhe 01:21:28
Eggert Patrick 2023 München 01:22:12
Hagerty Sean 2024 New York 01:22:05
Sartin Joseph 2024 Gdansk 01:21:57
O'Meara Sam 2024 Melbourne 01:21:42

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Amsterdam 01:25:21
2023 Maastricht European Championships 01:20:28

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