Nijenhuis 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 540 similar athletes.

Season 22/23 2023 Rotterdam (938) HYROX PRO (73) Men (53) Nijenhuis Frank

NED NED Flag Men 30-34 #184010 01:22:06 5th in AG | Top 27.8% 14th | Top 26.4%

Performance Highlights

+02:53
41:57
Run Total
+00:23
05:15
Avg. Lap
-01:10
02:59
Best Lap
-01:53
35:17
Workout Total
-00:14
04:24
Avg. Workout
-00:57
04:57
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 Pro 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 540 athletes with similar finish time in Hyrox Pro 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 540 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Nijenhuis 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 Nijenhuis 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 540 athletes with similar finish time in Hyrox Pro 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 Nijenhuis 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 Pro 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 Nijenhuis 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 06:02. Check the detail of the improvement plan below.

03:48 Potential Improvement 63.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 03:48 41:57 to 38:09 63.0%
Burpees Broad Jump 01:06 05:11 to 04:05 18.2%
Sled Push 00:32 03:57 to 03:25 8.8%
Farmers Carry 00:26 02:32 to 02:06 7.2%
Sled Pull 00:10 05:56 to 05:46 2.8%
Ski Erg 00:00 04:05 to 04:05 0.0%
Rowing 00:00 04:15 to 04:15 0.0%
Sandbag Lunges 00:00 03:43 to 03:43 0.0%
Wall Balls 00:00 05:38 to 05:38 0.0%

Splits Time

Nijenhuis Frank Perfect Race
Splits Total Average Total
Running 1 02:59 00:00 04:10 -01:11 00:00 +00:00
Ski Erg 04:05 02:59 04:11 -00:06 04:10 -01:11
Running 2 04:42 07:04 04:32 +00:10 08:21 -01:17
Sled Push 03:57 11:46 03:45 +00:12 12:53 -01:07
Running 3 05:45 15:43 04:56 +00:49 16:38 -00:55
Sled Pull 05:56 21:28 06:17 -00:21 21:34 -00:06
Running 4 05:24 27:24 04:56 +00:28 27:51 -00:27
Burpees Broad Jump 05:11 32:48 04:22 +00:49 32:47 +00:01
Running 5 05:42 37:59 05:03 +00:39 37:09 +00:50
Rowing 04:15 43:41 04:31 -00:16 42:12 +01:29
Running 6 05:28 47:56 04:57 +00:31 46:43 +01:13
Farmers Carry 02:32 53:24 02:15 +00:17 51:40 +01:44
Running 7 05:44 55:56 05:00 +00:44 53:55 +02:01
Sandbag Lunges 03:43 01:01:40 05:02 -01:19 58:55 +02:45
Running 8 06:17 01:05:23 05:28 +00:49 01:03:57 +01:26
Wall Balls 05:38 01:11:40 06:47 -01:09 01:09:25 +02:15
Roxzone 04:57 01:22:06 05:54 -00:57 01:22:06
Based on 540 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Frank Nijenhuis performed well in the HYROX race in Rotterdam, placing 14th overall out of 73 athletes and 5th in his age group of 30-34. With an overall time of 01:22:06, he demonstrated a strong level of fitness and endurance. However, there are areas for improvement to enhance his performance further.

Nijenhuis' total running time of 00:41:57 was 02:28 slower than the average, indicating that his running speed could be improved. It is important for him to focus on increasing his running speed and endurance in order to gain a competitive advantage in future races. Additionally, his best running lap time of 00:02:59 was 01:21 faster than the average, suggesting that he has the potential to excel in running segments with proper training.

Segments to Improve


1. Run Total:
Nijenhuis lost significant time in the overall running segment. To improve this area, he should focus on increasing his overall fitness and running endurance. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek training, can help improve his running speed and endurance.

2. Sled Pull:
Nijenhuis struggled in the sled pull segment, losing 00:57 compared to the average time. To improve his performance in this area, he should focus on strengthening his upper body and core muscles. Exercises such as pull-ups, rows, and planks can help improve his strength and stability, leading to better performance in the sled pull.

3. Sled Push:
Similar to the sled pull, Nijenhuis lost 00:51 compared to the average time in the sled push segment. He should work on improving his lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help improve his leg strength and power, leading to better performance in the sled push.

4. Running 7:
Nijenhuis lost 00:33 compared to the average time in this running segment. To improve his performance, he should focus on his running form and technique. Incorporating drills such as high knees, butt kicks, and strides can help improve his running efficiency and speed.

5. Burpees Broad Jump:
Nijenhuis lost 00:32 compared to the average time in this segment. To improve his performance, he should focus on his explosive power and agility. Incorporating exercises such as plyometric push-ups, squat jumps, and lateral hops can help improve his power and agility, leading to better performance in the burpees broad jump.

Strategies


1. Pacing:
Nijenhuis should focus on maintaining a consistent pace throughout the race. It is important for him to avoid starting too fast and burning out early. By pacing himself effectively, he can maintain his energy levels and perform consistently in each segment.

2. Transition Time:
Nijenhuis should aim to minimize his transition time between segments, as indicated by the roxzone time. This can be achieved by practicing efficient transitions during training and focusing on improving overall fitness to reduce the need for extended rest periods.

3. Strength Training:
Nijenhuis should incorporate regular strength training sessions into his training routine. This will help improve his overall strength, power, and stability, which are crucial for success in various segments of the HYROX race.

4. Running Training:
Nijenhuis should prioritize running training to improve his overall running speed and endurance. Incorporating interval training, hill sprints, and long-distance runs into his training routine will help him become a more efficient and faster runner.

By implementing these strategies and focusing on improving the identified areas, Frank Nijenhuis can enhance his performance in future HYROX races. Consistency in training, regular assessment of progress, and dedicated focus on his weaknesses will contribute to his growth as a fitness athlete.

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 Pro Men
Similar Athletes
Ionita Ovidiu 2024 Milan 01:22:09
Manley Danny 2024 Birmingham 01:22:35
Jiménez Medina Miguel Ángel 2024 Mexico City 01:22:10
Groschopp Alexander 2024 Hamburg 01:22:06
Trattnig Manuel 2023 Wien 01:22:23
Mong Isaac 2024 Singapore 01:21:51
Thomason Sam 2022 London 01:22:01
François Nicolas 2024 Marseille 01:21:40
Hyde Jamie 2023 Paris 01:22:01
Hagerty Sean 2024 Incheon 01:22:21

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Rotterdam 01:20:04

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