Veldwachter Ilitso Hyrox Result

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.

Performance Highlights

NED NED Flag Men 35-39 #114035 01:33:14 69th in AG | Top 67.6% 357th | Top 62.1%
+03:48
49:49
Run Total
+00:29
06:13
Avg. Lap
-01:28
03:23
Best Lap
-03:56
35:32
Workout Total
-00:30
04:26
Avg. Workout
+00:10
07:58
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 04:57. Check the detail of the improvement plan below.

04:46 Potential Improvement 96.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:46 49:49 to 45:03 96.3%
Ski Erg 00:11 04:44 to 04:33 3.7%
Sled Push 00:00 02:49 to 02:49 0.0%
Sled Pull 00:00 04:52 to 04:52 0.0%
Burpees Broad Jump 00:00 05:20 to 05:20 0.0%
Rowing 00:00 04:51 to 04:51 0.0%
Farmers Carry 00:00 02:13 to 02:13 0.0%
Sandbag Lunges 00:00 05:03 to 05:03 0.0%
Wall Balls 00:00 05:40 to 05:40 0.0%

Splits Time

Veldwachter Ilitso Perfect Race
Splits Total Average Total
Running 1 03:23 00:00 04:52 -01:29 00:00 +00:00
Ski Erg 04:44 03:23 04:33 +00:11 04:52 -01:29
Running 2 08:23 08:07 05:19 +03:04 09:25 -01:18
Sled Push 02:49 16:30 03:09 -00:20 14:44 +01:46
Running 3 05:56 19:19 05:47 +00:09 17:53 +01:26
Sled Pull 04:52 25:15 05:25 -00:33 23:40 +01:35
Running 4 06:04 30:07 05:47 +00:17 29:05 +01:02
Burpees Broad Jump 05:20 36:11 06:03 -00:43 34:52 +01:19
Running 5 06:18 41:31 05:59 +00:19 40:55 +00:36
Rowing 04:51 47:49 04:58 -00:07 46:54 +00:55
Running 6 06:24 52:40 05:50 +00:34 51:52 +00:48
Farmers Carry 02:13 59:04 02:21 -00:08 57:42 +01:22
Running 7 06:25 01:01:17 05:48 +00:37 01:00:03 +01:14
Sandbag Lunges 05:03 01:07:42 05:39 -00:36 01:05:51 +01:51
Running 8 06:58 01:12:45 06:36 +00:22 01:11:30 +01:15
Wall Balls 05:40 01:19:43 07:20 -01:40 01:18:06 +01:37
Roxzone 07:58 01:33:14 07:48 +00:10 01:33:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ilitso Veldwachter had a solid performance in the HYROX race in Rotterdam. He finished with an overall rank of 357, which places him in the top 41% of all athletes. In his age group (35-39), he ranked 69th out of 152 athletes, putting him in the top 45%. His overall time was 01:33:14, with a total running time of 00:49:49, which was 05:29 slower than the average.

Ilitso performed particularly well in the first running segment, with a time of 00:03:23, which was 01:18 faster than the average. He also excelled in the sled push, finishing in 00:02:49, which was 00:40 faster than the average. Additionally, he performed well in the sled pull, completing it in 00:04:52, which was 00:53 faster than the average. These highlights suggest that Ilitso has good strength and power.

However, there are areas that need improvement. Ilitso struggled in the second, sixth, seventh, and eighth running segments, where he was notably slower than the average. He also lost significant time in the roxzone and the ski erg. These segments should be the focus of his training for future races.

Segments to Improve


1. Running 2 (00:
08:23): Ilitso was 03:08 slower than the average in this segment. To improve his performance, he should focus on his running endurance and speed. Interval training, such as tempo runs and fartlek runs, can help improve his overall running fitness. Incorporating hill sprints and interval training on a treadmill can also benefit him.

2. Running 6 (00:
06:24): Ilitso was 00:37 slower than the average in this segment. To address this, he should work on his running endurance and pacing. Long-distance runs at a steady pace can help improve his endurance, while tempo runs will help him learn to maintain a faster pace. He should also focus on his running form and technique to ensure optimal efficiency.

3. Running 7 (00:
06:25): Ilitso was 00:39 slower than the average in this segment. Similar to Running 6, he should work on his endurance and pacing. Implementing interval training, such as speed intervals and hill repeats, can help him improve his speed and endurance. Strengthening his lower body with exercises like squats, lunges, and plyometric drills will also contribute to better running performance.

4. Running 8 (00:
06:58): Ilitso was 00:16 slower than the average in this segment. He should focus on improving his running endurance and maintaining a consistent pace. Incorporating longer runs at a steady pace into his training routine will help improve his endurance. Additionally, he should work on his mental resilience and race strategy to prevent slowing down towards the end of the race.

5. Roxzone (00:
07:58): Ilitso spent 00:16 longer than the average in the roxzone. To improve his transition time, he should focus on improving his overall fitness and reducing the time needed for recovery between exercises. Interval training and circuit training can help improve his cardiovascular fitness and increase his ability to recover quickly between exercises.

6. Ski Erg (00:
04:44): Ilitso was 00:14 slower than the average in this segment. To improve his performance on the Ski Erg, he should focus on improving his upper body strength and endurance. Incorporating exercises like rowing, push-ups, and pull-ups into his training routine will help him develop the necessary strength and stamina for the Ski Erg.

Strategies


- Pace Management: Ilitso should work on maintaining a consistent pace throughout the race to prevent burning out early on. He should start at a comfortable pace and gradually increase his effort as the race progresses, ensuring he has enough energy for the later stages.

- Mental Resilience: Developing mental toughness and a positive mindset will be crucial for Ilitso's performance. He should practice visualization techniques and positive self-talk to overcome challenges during the race and maintain focus and determination.

- Strategic Resting: Ilitso should strategically plan his rest periods during the race, considering his strengths and weaknesses. He should aim to minimize his time spent in the roxzone and maximize his effort in segments where he performs well, such as the sled push and sled pull.

- Transition Efficiency: Ilitso should practice smooth and efficient transitions between exercises to minimize time lost. He should focus on maintaining a good flow and minimizing unnecessary movements during transitions.

Overall, Ilitso Veldwachter had a solid performance in the HYROX race in Rotterdam. By focusing on improving his running endurance, speed, and transition efficiency, he can further enhance his performance in future races. Implementing targeted training strategies and techniques, such as interval training, strength exercises, and mental resilience training, will help him reach his full potential.

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
Du Preez Justin 2024 Perth 01:33:12
Sosnowski Robin 2024 Copenhagen 01:33:41
Brooks Chris 2024 Amsterdam 01:33:41
López Berrio Juan José 2024 Bilbao 01:33:22
Ruiz Ruiz Ramon 2024 Malaga 01:33:30
Hak Maarten 2024 Rotterdam 01:33:43
Lubbe Yannick 2024 Rotterdam 01:33:19
Decker Daniel 2022 Dallas 01:33:18
Delarue Arnaud 2024 Bordeaux 01:33:43
Charalambous Terry 2024 London 01:33:23

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