Oost Menno 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 40-44 #121017 01:24:16 36th in AG | Top 40.0% 210th | Top 36.5%
+00:29
42:34
Run Total
+00:04
05:19
Avg. Lap
-00:57
03:32
Best Lap
+00:56
36:31
Workout Total
+00:07
04:33
Avg. Workout
-01:20
05:17
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 Oost Menno'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 Oost Menno'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 Oost Menno'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 Oost Menno'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 04:51. Check the detail of the improvement plan below.

01:39 Potential Improvement 34.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:39 07:34 to 05:55 34.0%
Run Total 01:25 42:34 to 41:09 29.2%
Burpees Broad Jump 00:58 05:51 to 04:53 19.9%
Sled Pull 00:33 05:06 to 04:33 11.3%
Ski Erg 00:15 04:36 to 04:21 5.2%
Rowing 00:01 04:43 to 04:42 0.3%
Sled Push 00:00 02:25 to 02:25 0.0%
Farmers Carry 00:00 01:54 to 01:54 0.0%
Sandbag Lunges 00:00 04:22 to 04:22 0.0%

Splits Time

Oost Menno Perfect Race
Splits Total Average Total
Running 1 03:32 00:00 04:33 -01:01 00:00 +00:00
Ski Erg 04:36 03:32 04:25 +00:11 04:33 -01:01
Running 2 04:50 08:08 04:53 -00:03 08:58 -00:50
Sled Push 02:25 12:58 02:52 -00:27 13:51 -00:53
Running 3 05:42 15:23 05:20 +00:22 16:43 -01:20
Sled Pull 05:06 21:05 04:51 +00:15 22:03 -00:58
Running 4 05:30 26:11 05:18 +00:12 26:54 -00:43
Burpees Broad Jump 05:51 31:41 05:12 +00:39 32:12 -00:31
Running 5 06:01 37:32 05:28 +00:33 37:24 +00:08
Rowing 04:43 43:33 04:47 -00:04 42:52 +00:41
Running 6 05:37 48:16 05:19 +00:18 47:39 +00:37
Farmers Carry 01:54 53:53 02:09 -00:15 52:58 +00:55
Running 7 05:30 55:47 05:19 +00:11 55:07 +00:40
Sandbag Lunges 04:22 01:01:17 05:00 -00:38 01:00:26 +00:51
Running 8 05:56 01:05:39 05:54 +00:02 01:05:26 +00:13
Wall Balls 07:34 01:11:35 06:19 +01:15 01:11:20 +00:15
Roxzone 05:17 01:24:16 06:37 -01:20 01:24:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Menno Oost had a solid performance in the 2023 Rotterdam Hyrox race, finishing in the top 24% of all athletes and top 26% in his age group. His overall time of 01:24:16 was respectable, but there are areas where he can make improvements to enhance his performance.

Menno's total running time of 00:42:34 was 01:51 slower than the average for his finish time. This suggests that he may benefit from improving his overall fitness and transition time. Additionally, his best running lap time of 00:03:32 was 00:52 faster than the average, indicating that he has good running potential.

Segments to Improve


Based on the splits analysis, Menno should focus on improving the following segments where he lost the most time: Run Total, Wall Balls, Burpees Broad Jump, Running 5, Running 3, Running 6, Ski Erg, Running 4, and Running 7.

To improve the Run Total segment, Menno should work on his overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running speed and endurance. He can also practice quick and efficient transitions between exercises.

For Wall Balls, Menno should focus on improving his strength and technique. He can incorporate exercises such as squats, lunges, and medicine ball throws to build leg and core strength. Additionally, practicing proper form and accuracy while performing wall balls will help him complete the exercise more efficiently.

To improve the Burpees Broad Jump segment, Menno should work on his explosive power and agility. Incorporating plyometric exercises, such as box jumps and burpees, can help improve his power output and speed. He should also focus on maintaining proper form and efficiency during the exercise.

In the Running 5, Running 3, Running 6, Ski Erg, Running 4, and Running 7 segments, Menno should prioritize improving his running endurance and speed. Incorporating long-distance runs, interval training, and hill sprints can help improve his running performance. He should also focus on maintaining a consistent pace throughout the race to avoid unnecessary fatigue.

Strategies


During the race, Menno should implement the following strategies to improve his performance:

1. Pacing:
Menno should focus on maintaining a steady pace throughout the race. Avoid starting too fast and burning out early. Instead, aim for a consistent pace that allows for efficient completion of each segment.

2. Transitions:
Practice quick and efficient transitions between exercises to minimize time spent in the roxzone. Incorporate drills that simulate race scenarios, focusing on transitioning smoothly between different exercises.

3. Mental Strength:
Develop mental strategies to stay focused and motivated during the race. This could include visualization techniques, positive self-talk, and setting specific goals for each segment.

4. Nutrition and Hydration:
Pay attention to proper nutrition and hydration before and during the race. Fueling your body with the right nutrients and staying properly hydrated will help maintain energy levels and enhance performance.

In conclusion, Menno Oost had a solid performance in the Hyrox race, but there are areas where he can make improvements. By focusing on improving overall fitness, transition time, and specific segments highlighted in the splits analysis, Menno can enhance his performance and achieve even better results in future races.

Similar Athletes
Dieringer Felix 2024 Vienna - European Championship 01:24:46
Townsley Stephen 2024 Birmingham 01:23:55
Harris Matt 2024 Birmingham 01:23:50
Dowd Ethan 2024 Melbourne 01:23:54
Felten Christian 2023 Karlsruhe 01:24:44
Powell Mike 2024 Glasgow 01:24:01
韩 旭 2024 Beijing 01:24:37
Manship Benjamin 2024 London 01:24:02
Bradley Alex 2022 London 01:24:20
Armstrong Alan 2024 Malaga 01:24:31

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