Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Van De Pol Sjoerd

Van De Pol Sjoerd 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 35-39 #163036 01:37:04 161st in AG | Top 68.5% 918th | Top 66.5%
-05:12
42:25
Run Total
-00:38
05:18
Avg. Lap
-00:06
04:52
Best Lap
+01:28
42:46
Workout Total
+00:11
05:20
Avg. Workout
+03:43
11:57
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 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 Van De Pol Sjoerd'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 Van De Pol Sjoerd'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 Van De Pol Sjoerd'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 Van De Pol Sjoerd'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 02:52. Check the detail of the improvement plan below.

00:48 Potential Improvement 27.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 00:48 06:58 to 06:10 27.9%
Sandbag Lunges 00:46 06:31 to 05:45 26.7%
Sled Push 00:30 03:44 to 03:14 17.4%
Farmers Carry 00:27 02:51 to 02:24 15.7%
Wall Balls 00:16 07:40 to 07:24 9.3%
Sled Pull 00:05 05:36 to 05:31 2.9%
Ski Erg 00:00 04:27 to 04:27 0.0%
Rowing 00:00 04:59 to 04:59 0.0%
Run Total 00:00 42:25 to 42:25 0.0%

Splits Time

Van De Pol Sjoerd Perfect Race
Splits Total Average Total
Running 1 05:12 00:00 05:00 +00:12 00:00 +00:00
Ski Erg 04:27 05:12 04:38 -00:11 05:00 +00:12
Running 2 04:52 09:39 05:26 -00:34 09:38 +00:01
Sled Push 03:44 14:31 03:18 +00:26 15:04 -00:33
Running 3 05:13 18:15 05:59 -00:46 18:22 -00:07
Sled Pull 05:36 23:28 05:39 -00:03 24:21 -00:53
Running 4 05:22 29:04 05:56 -00:34 30:00 -00:56
Burpees Broad Jump 06:58 34:26 06:24 +00:34 35:56 -01:30
Running 5 05:12 41:24 06:12 -01:00 42:20 -00:56
Rowing 04:59 46:36 05:04 -00:05 48:32 -01:56
Running 6 05:13 51:35 06:01 -00:48 53:36 -02:01
Farmers Carry 02:51 56:48 02:27 +00:24 59:37 -02:49
Running 7 05:19 59:39 06:00 -00:41 01:02:04 -02:25
Sandbag Lunges 06:31 01:04:58 06:00 +00:31 01:08:04 -03:06
Running 8 06:05 01:11:29 06:58 -00:53 01:14:04 -02:35
Wall Balls 07:40 01:17:34 07:48 -00:08 01:21:02 -03:28
Roxzone 11:57 01:37:04 08:14 +03:43 01:37:04
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sjoerd Van De Pol's performance in the 2024 Rotterdam HYROX race places him in the top 46% of his age group, highlighting a competitive but improvable standing. His total running time was significantly faster than average, indicating a strong runner profile. However, his performance in several strength-based segments and the Roxzone suggests a need for improvement in overall fitness, strength, and transition efficiency. The initial running segments suggest a conservative start, but his pacing improved notably as the race progressed, indicating good endurance but perhaps a lack of confidence or strategy in the early stages.

Segments to Improve:

  • Roxzone: The most critical area for improvement is the Roxzone, where Sjoerd's time was considerably slower than average. To enhance overall fitness and reduce transition times, incorporating high-intensity interval training (HIIT) with short recovery periods can simulate the race's demands. Drills that focus on quick transitions between exercises, such as circuit training that includes burpees, box jumps, and kettlebell swings, can improve both speed and efficiency in transitions.
  • Burpees Broad Jump: This segment was significantly slower, indicating a potential lack of explosive power and coordination. Plyometric training, including exercises like jump squats, bounding, and broad jumps, can enhance explosive strength. Incorporating Olympic lifts (e.g., clean and jerk) could also improve power.
  • Sandbag Lunges: The slower time here suggests a need for better leg strength and endurance. Bulgarian split squats, weighted step-ups, and lunges with heavy sandbags can simulate the demands of this segment. Core strengthening exercises will also aid in maintaining form under fatigue.
  • Farmers Carry: Grip strength and core stability appear to be limiting factors. Grip strengthening exercises, such as dead hangs and farmer's walks with increasing distance and weight, combined with core workouts like planks and deadlifts, can enhance performance in this segment.

Race Strategies:

  • Start Strong: Given Sjoerd's conservative start, a more aggressive approach in the initial running segments could improve overall time. Warm-up strategies should include dynamic stretching and a short, high-intensity run to prepare the body for immediate performance.
  • Transition Efficiency: Reducing time in the Roxzone is crucial. Practice quick transitions between exercises, focusing on minimizing rest time and efficiently moving from one segment to the next. Mental rehearsals of the race layout and transitions can also reduce hesitation.
  • Segment-Specific Training: Incorporate at least one high-intensity session per week that mimics the race's structure, combining running with the identified weak segments' exercises. This approach will not only improve specific segment times but also enhance the ability to maintain running pace post-exercise.
  • Pacing Strategy: Given the better-than-average total running time, using running segments as an opportunity to gain time while managing exertion levels will be key. Structuring training to include long runs at race pace, interspersed with the specific exercises for weak segments, will help in understanding how to balance effort throughout the race.

By focusing on these targeted improvements and strategies, Sjoerd Van De Pol can significantly enhance his HYROX race performance, leveraging his running strength while shoring up weaknesses in strength-based segments and transitions.

Similar Athletes
Bickle Ryan 2022 London 01:37:18
Alvarez Bayo Sergio 2024 Madrid 01:37:30
전 종문 2024 Incheon 01:37:25
Javier Vince 2024 Chicago Navy Pier 01:37:27
Rose Marc 2023 Birmingham 01:37:01
Nguyen Tony 2022 Los Angeles 01:36:43
Podan Steeve 2024 Marseille 01:37:20
Schläfke Nicolas 2024 Karlsruhe 01:37:26
Serrano Campos Jorge Antonio 2022 Madrid 01:36:49
Wang Michael 2024 Cape Town 01:37:26

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