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.
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!
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.
Here’s the full breakdown of Van Berlo Mark's 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 Van Berlo Mark hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Van Berlo Mark’s 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.
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 Berlo Mark'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 04:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:49 | 44:28 to 40:39 | 82.4% |
| Farmers Carry | 00:34 | 02:33 to 01:59 | 12.2% |
| Sled Pull | 00:09 | 04:37 to 04:28 | 3.2% |
| Ski Erg | 00:05 | 04:25 to 04:20 | 1.8% |
| Rowing | 00:01 | 04:41 to 04:40 | 0.4% |
| Sled Push | 00:00 | 02:24 to 02:24 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:38 to 04:38 | 0.0% |
| Sandbag Lunges | 00:00 | 04:32 to 04:32 | 0.0% |
| Wall Balls | 00:00 | 05:35 to 05:35 | 0.0% |
| Van Berlo Mark | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:31 -00:43 | 00:00 +00:00 |
| Ski Erg | 04:25 | 03:48 | 04:24 +00:01 | 04:31 -00:43 |
| Running 2 | 05:12 | 08:13 | 04:52 +00:20 | 08:55 -00:42 |
| Sled Push | 02:24 | 13:25 | 02:51 -00:27 | 13:47 -00:22 |
| Running 3 | 05:33 | 15:49 | 05:17 +00:16 | 16:38 -00:49 |
| Sled Pull | 04:37 | 21:22 | 04:47 -00:10 | 21:55 -00:33 |
| Running 4 | 05:19 | 25:59 | 05:15 +00:04 | 26:42 -00:43 |
| Burpees Broad Jump | 04:38 | 31:18 | 05:05 -00:27 | 31:57 -00:39 |
| Running 5 | 05:36 | 35:56 | 05:25 +00:11 | 37:02 -01:06 |
| Rowing | 04:41 | 41:32 | 04:45 -00:04 | 42:27 -00:55 |
| Running 6 | 05:36 | 46:13 | 05:17 +00:19 | 47:12 -00:59 |
| Farmers Carry | 02:33 | 51:49 | 02:08 +00:25 | 52:29 -00:40 |
| Running 7 | 07:14 | 54:22 | 05:16 +01:58 | 54:37 -00:15 |
| Sandbag Lunges | 04:32 | 01:01:36 | 04:56 -00:24 | 59:53 +01:43 |
| Running 8 | 06:14 | 01:06:08 | 05:49 +00:25 | 01:04:49 +01:19 |
| Wall Balls | 05:35 | 01:12:22 | 06:17 -00:42 | 01:10:38 +01:44 |
| Roxzone | 05:36 | 01:23:25 | 06:30 -00:54 | 01:23:25 |
Mark's best running lap was 00:03:48, which was 00:35 faster than the average time. This indicates that he has good speed and endurance in running. However, there are areas where he can make improvements to further enhance his performance.
To improve the Running Total segment, Mark should focus on improving his overall fitness and his transition time. This can be achieved through interval training, such as high-intensity interval training (HIIT), which combines periods of intense running with short recovery periods. Additionally, incorporating strength training exercises, such as squats and lunges, can help improve his running performance.
For the Running 7 segment, Mark should work on increasing his running speed and endurance. Interval training, hill sprints, and tempo runs can be effective training techniques to improve his performance in this segment.
The Farmers Carry segment also needs improvement. Mark should focus on strengthening his grip and upper body muscles. Exercises such as farmer's walks, deadlifts, and pull-ups can help improve his performance in this segment.
In the Running 6 and Running 8 segments, Mark should work on maintaining a consistent pace and improving his endurance. Long-distance runs, tempo runs, and fartlek training can help him build endurance and improve his performance in these segments.
For the Running 3 and Running 5 segments, Mark should focus on increasing his speed and improving his running form. Speed drills, such as interval training and sprint workouts, can help him improve his speed. Additionally, working on his running technique, such as proper foot strike and posture, can contribute to better performance in these segments.
It would be beneficial for Mark to practice transitions between segments to minimize the time spent in the Roxzone. This can be achieved through specific training drills that simulate the transitions between exercises, such as practicing quick equipment switches and minimizing rest periods between exercises.
Additionally, Mark should consider working with a coach or trainer who can provide personalized guidance and create a training plan tailored to his specific strengths and areas for improvement. Regular assessments and adjustments to the training plan can help him continually progress and achieve better race performance.
Overall, Mark has shown great potential in the Hyrox race, and with targeted training and strategic race strategies, he can continue to improve his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Holdaway Harry | 2022 London | 01:23:25 | |
| Grant Kyran | 2024 Manchester | 01:23:32 | |
| Mullen Thomas | 2024 Amsterdam | 01:23:26 | |
| Caulton Bill | 2024 Birmingham | 01:23:37 | |
| Watt Jamie | 2024 Glasgow | 01:23:25 | |
| Nangle David | 2024 Marseille | 01:23:28 | |
| Silva Pedro | 2023 Barcelona | 01:23:16 | |
| Passari Lorenzo | 2024 Milan | 01:23:49 | |
| Muñoz Gómez Ivan | 2024 Malaga | 01:23:42 | |
| Pote Matthew | 2024 Melbourne | 01:23:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:27:54 | |
| 2024 Maastricht | 01:21:22 | |
| 2024 Amsterdam | 01:14:25 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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