Ravenstijn Dennis Hyrox Result

Dive into this athlete’s performance at 2023 Amsterdam 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 U24 #112043 01:09:47 🥉 in AG | Top 2.4% 44th | Top 4.1%
+02:17
37:45
Run Total
+00:18
04:43
Avg. Lap
-00:57
02:58
Best Lap
-01:39
27:48
Workout Total
-00:12
03:28
Avg. Workout
-00:34
04:19
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 Ravenstijn Dennis'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 Ravenstijn Dennis'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 Ravenstijn Dennis'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 Ravenstijn Dennis'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 05:25. Check the detail of the improvement plan below.

03:35 Potential Improvement 66.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:35 37:45 to 34:10 66.2%
Sled Pull 00:41 04:05 to 03:24 12.6%
Wall Balls 00:25 04:47 to 04:22 7.7%
Farmers Carry 00:23 01:56 to 01:33 7.1%
Sled Push 00:15 02:12 to 01:57 4.6%
Ski Erg 00:03 04:04 to 04:01 0.9%
Rowing 00:03 04:22 to 04:19 0.9%
Burpees Broad Jump 00:00 03:05 to 03:05 0.0%
Sandbag Lunges 00:00 03:17 to 03:17 0.0%

Splits Time

Ravenstijn Dennis Perfect Race
Splits Total Average Total
Running 1 02:58 00:00 03:57 -00:59 00:00 +00:00
Ski Erg 04:04 02:58 04:10 -00:06 03:57 -00:59
Running 2 04:24 07:02 04:12 +00:12 08:07 -01:05
Sled Push 02:12 11:26 02:26 -00:14 12:19 -00:53
Running 3 04:58 13:38 04:28 +00:30 14:45 -01:07
Sled Pull 04:05 18:36 03:54 +00:11 19:13 -00:37
Running 4 04:48 22:41 04:28 +00:20 23:07 -00:26
Burpees Broad Jump 03:05 27:29 03:53 -00:48 27:35 -00:06
Running 5 04:50 30:34 04:35 +00:15 31:28 -00:54
Rowing 04:22 35:24 04:26 -00:04 36:03 -00:39
Running 6 04:50 39:46 04:30 +00:20 40:29 -00:43
Farmers Carry 01:56 44:36 01:47 +00:09 44:59 -00:23
Running 7 04:50 46:32 04:30 +00:20 46:46 -00:14
Sandbag Lunges 03:17 51:22 03:57 -00:40 51:16 +00:06
Running 8 06:11 54:39 04:47 +01:24 55:13 -00:34
Wall Balls 04:47 01:00:50 04:54 -00:07 01:00:00 +00:50
Roxzone 04:19 01:09:47 04:53 -00:34 01:09:47
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dennis Ravenstijn had an impressive performance in the HYROX race, finishing in the top 2% of all athletes and earning a top 1% rank in his age group. His overall time of 01:09:47 is commendable, demonstrating his dedication and training. However, there are areas where he can improve to further enhance his performance.

Based on the splits analysis, Dennis excelled in the Running 1 and Burpees Broad Jump segments, where he was significantly faster than average. This highlights his agility and explosive power. On the other hand, he struggled in the Running 3, Running 6, Running 7, and Running 8 segments, where he was slower than average. These segments indicate a need for improvement in endurance and stamina.

Segments to Improve


1. Running 3, Running 6, Running 7, and Running 8:
To enhance endurance and stamina, Dennis should focus on incorporating long-distance running into his training routine. He can start by gradually increasing his running distance and gradually building up his speed. Interval training, such as alternating between periods of high-intensity running and recovery, can also help improve his endurance.

2. Running 4 and Running 5:
These segments suggest the need for improved pacing and speed maintenance. Dennis should work on maintaining a consistent pace throughout the race, preventing excessive fatigue in the later stages. Interval training, tempo runs, and fartlek workouts can help him develop better pacing strategies and improve his speed endurance.

3. Running 2:
Although Dennis was slightly slower than average in this segment, it is still an area for improvement. Incorporating hill training and speed work, such as hill repeats and sprints, can help him develop the necessary power and strength to tackle inclines more efficiently.

Strategies


1. Pacing:
Dennis should focus on maintaining a steady pace throughout the race, avoiding early bursts of energy that may lead to fatigue later on. By pacing himself properly, he can ensure a more consistent performance and prevent significant time losses in the later segments.

2. Transition Time:
The Roxzone time is an area where Dennis can make significant improvements. By practicing quick and efficient transitions between exercise zones, he can save valuable time and improve his overall race performance. Incorporating specific drills and exercises that simulate transitions, such as circuit training or interval training with quick switches between exercises, can help him improve his transition speed.

3. Strength Training:
Although Dennis performed well in the strength-based segments, he can further enhance his performance by incorporating specific strength training exercises into his routine. Exercises such as squats, lunges, deadlifts, and kettlebell swings can help him develop the necessary strength and power for the strength-based stations.

4. Recovery and Injury Prevention:
To ensure optimal performance and prevent injuries, Dennis should prioritize adequate rest and recovery. Incorporating stretching, foam rolling, and mobility exercises into his routine can help improve flexibility and reduce the risk of injury.

Overall, Dennis Ravenstijn showcased impressive athleticism and potential in the HYROX race. By focusing on his endurance, pacing, and transition time, he can further improve his performance and continue to excel in future races. Incorporating the suggested training strategies and techniques will play a vital role in his journey towards becoming an even stronger and more well-rounded 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 Men
Similar Athletes
Mathie Kris 2024 Manchester 01:09:51
Ferro Gianluca 2024 Rimini 01:09:35
Pearshouse Alex 2023 Manchester 01:09:21
Beyer Dirk 2021 Berlin 01:09:36
Jessop Thomas 2024 Sports Direct HYROX London 01:10:02
It Riccardo 2023 Milan 01:09:36
BihanPoudec Louis 2024 Paris 01:10:16
Duffield Luke 2024 Glasgow 01:10:09
Bosbach Philipp 2024 Köln 01:09:35
Donga Remko 2021 Amsterdam 01:10:08

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Amsterdam 01:10:28

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