Van den Berkhof Tom Hyrox Result

Dive into this athlete’s performance at 2023 Wien 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.

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Performance Highlights

NED Flag Van den Berkhof Tom Man Men 35-39 #110005 01:09:02 🥇 in AG | Top 1.8% 19th | Top 8.8%
-01:01
34:03
Run Total
-00:07
04:15
Avg. Lap
-00:15
03:36
Best Lap
+01:56
31:09
Workout Total
+00:14
03:53
Avg. Workout
-00:51
03:55
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6 to 42.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6 to 42.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 Y axis displaying values. Data ranges from 216 to 284.
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Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 Y axis displaying values. Data ranges from 106 to 367.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -51 to 73.
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Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4055 to 4565.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 871.
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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 his 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 05:20. Check the detail of the improvement plan below.

01:50 Potential Improvement 34.4% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 2 to 3623.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 01:50 (From 06:07 to 04:17) 34.4%
Sled Pull 00:59 (From 04:20 to 03:21) 18.4%
Sandbag Lunges 00:44 (From 04:13 to 03:29) 13.8%
Sled Push 00:35 (From 02:29 to 01:54) 10.9%
Farmers Carry 00:18 (From 01:50 to 01:32) 5.6%
Run Total 00:18 (From 34:03 to 33:45) 5.6%
Rowing 00:15 (From 04:32 to 04:17) 4.7%
BBJ 00:13 (From 03:30 to 03:17) 4.1%
Ski Erg 00:08 (From 04:08 to 04:00) 2.5%

Splits Time

Van den Berkhof Tom Perfect Race
Splits Total Average Total
Running 1 03:36 00:00 03:54 -00:18 00:00 +00:00
Ski Erg 04:08 03:36 04:09 -00:01 03:54 -00:18
Running 2 03:59 07:44 04:09 -00:10 08:03 -00:19
Sled Push 02:29 11:43 02:24 +00:05 12:12 -00:29
Running 3 04:19 14:12 04:25 -00:06 14:36 -00:24
Sled Pull 04:20 18:31 03:51 +00:29 19:01 -00:30
Running 4 04:24 22:51 04:25 -00:01 22:52 -00:01
Burpees Broad Jump 03:30 27:15 03:50 -00:20 27:17 -00:02
Running 5 04:32 30:45 04:32 +00:00 31:07 -00:22
Rowing 04:32 35:17 04:25 +00:07 35:39 -00:22
Running 6 04:17 39:49 04:27 -00:10 40:04 -00:15
Farmers Carry 01:50 44:06 01:46 +00:04 44:31 -00:25
Running 7 04:24 45:56 04:27 -00:03 46:17 -00:21
Sandbag Lunges 04:13 50:20 03:54 +00:19 50:44 -00:24
Running 8 04:36 54:33 04:44 -00:08 54:38 -00:05
Wall Balls 06:07 59:09 04:54 +01:13 59:22 -00:13
Roxzone 03:55 01:09:02 04:46 -00:51 01:09:02
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tom Van Den Berkhof had an impressive performance in the 2023 Wien HYROX race. He achieved an overall rank of 19, which places him in the top 6% of 297 athletes. Additionally, he ranked first in his Age Group 35-39, placing him in the top 1% of 73 athletes. His overall time of 01:09:02 is commendable and demonstrates his commitment to fitness and training.

Tom's total running time of 00:34:03 was 19 seconds faster than the average. This indicates that he has a strong running profile and excelled in this aspect of the race. His best running lap was an impressive 00:03:36, which was 7 seconds faster than the average.

Segments to Improve


While Tom performed exceptionally well overall, there are a few segments where he lost time and could benefit from improvement. These segments include Wall Balls, Sandbag Lunges, Rowing, and Sled Pull.

In the Wall Balls segment, Tom took 01:08 longer than the average time. To improve in this area, he should focus on developing his upper body and core strength. Including exercises like overhead presses, push-ups, and planks in his training routine can help to increase his strength and endurance for the Wall Balls exercise.

During the Sandbag Lunges segment, Tom took 00:20 longer than the average time. To improve in this area, he should focus on increasing his lower body strength and stability. Exercises like squats, lunges, and deadlifts can help to strengthen the muscles used during lunges and improve his overall performance in this segment.

In the Rowing segment, Tom took 00:12 longer than the average time. To improve in this area, he should focus on improving his rowing technique and increasing his cardiovascular endurance. Incorporating rowing intervals and drills into his training routine can help to improve his rowing efficiency and speed.

During the Sled Pull segment, Tom took 00:11 longer than the average time. To improve in this area, he should focus on improving his grip strength and overall power. Exercises like farmer's carries, deadlifts, and pull-ups can help to strengthen the muscles used during the sled pull and improve his performance.

Strategies


To improve overall performance in future races, Tom should consider the following strategies:

1. Pacing:
Tom should ensure that he maintains a consistent pace throughout the race. It is important to avoid starting too fast, as this can lead to fatigue later on. By pacing himself effectively, he can maintain a steady performance and avoid burnout.

2. Transition Efficiency:
Tom should focus on improving his transition time between segments in the roxzone. This can be achieved by improving his overall fitness and specifically working on his transition speed during training. By minimizing the time spent in the roxzone, he can optimize his overall race time.

3. Strength and Conditioning:
Tom should continue to prioritize strength training in his fitness routine. This will help to improve his overall strength, power, and endurance, which are crucial for success in HYROX races. Incorporating exercises that target both upper and lower body strength will be beneficial for his performance.

4. Running Training:
While Tom performed well in the running segments, he should continue to focus on improving his running speed and endurance. Incorporating interval training, hill sprints, and longer distance runs into his training routine can help to enhance his running performance.

5. Mental Preparation:
Tom should also focus on mental preparation for future races. Developing mental toughness and a positive mindset can help him push through challenges and perform at his best. Incorporating visualization techniques and mental conditioning exercises into his training routine can be beneficial.

Overall, Tom's performance in the HYROX race was impressive, and with targeted improvements in the identified segments, he has the potential to achieve even better results in future races. By implementing the suggested training strategies and techniques, he can enhance his overall performance and continue to excel in the sport.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 42.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 42.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Castillo Rodriguez Rafael 2023 Valencia 01:09:13
Super Dan 2024 Malaga 01:08:48
Ailam Farid 2024 Turin 01:08:37
Saidani Tanguy 2024 Singapore National Stadium 01:08:34
Buessard Étienne 2024 Paris 01:09:12
Elliott Jack 2024 Melbourne 01:08:41
Grehan Andy 2023 Dublin 01:08:56
Johnson Scott 2023 London 01:08:41
Kirby Richard 2023 London 01:09:27
Middleton John 2023 Dublin 01:09:28
Other Results from this athlete
2022 Essen Van den Berkhof Tom 01:19:30
2023 Barcelona Van den Berkhof Tom 01:22:05
2023 World Championships Manchester Van den Berkhof Tom 01:12:52
2023 Hannover Van den Berkhof Tom 01:12:41
2023 Köln Van den Berkhof Tom 01:07:45
2022 Amsterdam Van den Berkhof Tom 01:09:18
2022 Basel Van den Berkhof Tom 01:12:46
2023 Frankfurt Van den Berkhof Tom 01:11:52
2023 Amsterdam Van den Berkhof Tom 01:11:06
2023 Madrid Van den Berkhof Tom 01:06:07
2024 Maastricht Van den Berkhof Tom 01:04:03
2024 Vienna - European Championship Van den Berkhof Tom 01:08:39
2024 Madrid Van den Berkhof Tom 01:11:43
2024 World Championships Nice Van den Berkhof Tom 01:17:10
2024 Amsterdam Van den Berkhof Tom 01:09:22
2024 Köln Van den Berkhof Tom, Kuijer Carmen 59:57
2023 Maastricht European Championships Van den Berkhof Tom, Stellaard Anne 01:01:44
2022 Essen Van den Berkhof Tom, Groothuis Ashley 01:01:23

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