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 Blokland Iwan'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 Blokland Iwan 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 Blokland Iwan’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 Blokland Iwan'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 05:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:30 | 44:59 to 42:29 | 43.5% |
| Burpees Broad Jump | 00:52 | 06:04 to 05:12 | 15.1% |
| Sandbag Lunges | 00:49 | 05:48 to 04:59 | 14.2% |
| Sled Push | 00:46 | 03:34 to 02:48 | 13.3% |
| Ski Erg | 00:28 | 04:53 to 04:25 | 8.1% |
| Farmers Carry | 00:20 | 02:26 to 02:06 | 5.8% |
| Sled Pull | 00:00 | 04:32 to 04:32 | 0.0% |
| Rowing | 00:00 | 04:41 to 04:41 | 0.0% |
| Wall Balls | 00:00 | 05:51 to 05:51 | 0.0% |
| Van Blokland Iwan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:44 | 00:00 | 04:42 -00:58 | 00:00 +00:00 |
| Ski Erg | 04:53 | 03:44 | 04:29 +00:24 | 04:42 -00:58 |
| Running 2 | 05:26 | 08:37 | 05:02 +00:24 | 09:11 -00:34 |
| Sled Push | 03:34 | 14:03 | 02:58 +00:36 | 14:13 -00:10 |
| Running 3 | 06:00 | 17:37 | 05:30 +00:30 | 17:11 +00:26 |
| Sled Pull | 04:32 | 23:37 | 05:02 -00:30 | 22:41 +00:56 |
| Running 4 | 05:42 | 28:09 | 05:29 +00:13 | 27:43 +00:26 |
| Burpees Broad Jump | 06:04 | 33:51 | 05:30 +00:34 | 33:12 +00:39 |
| Running 5 | 05:46 | 39:55 | 05:40 +00:06 | 38:42 +01:13 |
| Rowing | 04:41 | 45:41 | 04:52 -00:11 | 44:22 +01:19 |
| Running 6 | 05:44 | 50:22 | 05:31 +00:13 | 49:14 +01:08 |
| Farmers Carry | 02:26 | 56:06 | 02:13 +00:13 | 54:45 +01:21 |
| Running 7 | 05:52 | 58:32 | 05:30 +00:22 | 56:58 +01:34 |
| Sandbag Lunges | 05:48 | 01:04:24 | 05:15 +00:33 | 01:02:28 +01:56 |
| Running 8 | 06:48 | 01:10:12 | 06:09 +00:39 | 01:07:43 +02:29 |
| Wall Balls | 05:51 | 01:17:00 | 06:42 -00:51 | 01:13:52 +03:08 |
| Roxzone | 04:54 | 01:27:36 | 07:02 -02:08 | 01:27:36 |
His best running lap was 00:03:44, which was 00:48 faster than the average. However, there were several segments where he lost time compared to the average, including the Burpees Broad Jump, Sandbag Lunges, Running 8, Running 3, Ski Erg, Running 2, Running 7, Sled Push, Running 4, and Running 6.
In the Sandbag Lunges segment, Iwan should work on his endurance and muscular strength. Incorporating exercises such as walking lunges, weighted lunges, and step-ups can help improve his leg strength and stability. Additionally, incorporating interval training and endurance runs into his training routine will help improve his overall endurance for this segment.
Improving performance in Running 8 segment will require focusing on both speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his speed and aerobic capacity. Additionally, practicing proper running form and technique, including arm swing and stride length, will help optimize his performance in this segment.
To improve performance in Running 3 segment, Iwan should work on his endurance and pacing. Incorporating long distance runs, fartlek training, and tempo runs into his training routine will help improve his endurance and pacing skills. Additionally, practicing proper breathing techniques and monitoring his heart rate during runs can help optimize his performance in this segment.
In the Ski Erg segment, Iwan should focus on improving his cardiovascular endurance and technique. Incorporating exercises such as rowing, cycling, and high-intensity interval training can help improve his cardiovascular fitness. Additionally, practicing proper technique on the Ski Erg, including maintaining a steady rhythm and engaging the core, will help optimize his performance in this segment.
For the Running 2 segment, Iwan should focus on improving his speed and agility. Incorporating exercises such as shuttle runs, ladder drills, and sprint intervals can help improve his speed and agility. Additionally, practicing proper running form and technique, including stride frequency and arm swing, will help optimize his performance in this segment.
Improving performance in the Running 7 segment will require a focus on endurance and pacing. Incorporating long distance runs, tempo runs, and hill repeats into his training routine can help improve his endurance and pacing skills. Additionally, practicing proper breathing techniques and maintaining a consistent pace during runs will help optimize his performance in this segment.
In the Sled Push segment, Iwan should focus on improving his lower body strength and power. Incorporating exercises such as squats, deadlifts, and sled pushes into his training routine can help improve his lower body strength and power output. Additionally, practicing proper form and technique, including maintaining a low center of gravity and driving through the legs, will help optimize his performance in this segment.
Improving performance in the Running 4 segment will require a focus on speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his speed and aerobic capacity. Additionally, practicing proper running form and technique, including stride length and arm swing, will help optimize his performance in this segment.
To improve performance in the Running 6 segment, Iwan should focus on improving his endurance and pacing. Incorporating long distance runs, fartlek training, and tempo runs into his training routine will help improve his endurance and pacing skills. Additionally, practicing proper breathing techniques and monitoring his heart rate during runs can help optimize his performance in this segment.
Additionally, Iwan should prioritize maintaining proper form and technique during each segment of the race. This includes focusing on maintaining a strong core, engaging the appropriate muscle groups, and utilizing efficient movement patterns. Practicing these techniques during training will help ensure he can execute them effectively during the race.
Finally, Iwan should consider incorporating specific training sessions that simulate the demands of the HYROX race. This can include combining strength exercises with running intervals or participating in mock races to familiarize himself with the transitions and demands of each segment.
By implementing these strategies and focusing on the identified areas of improvement, Iwan Van Blokland can enhance his performance in future HYROX races and continue to progress in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Price Andrew | 2023 Manchester | 01:27:38 | |
| Watters David | 2024 Stockholm | 01:27:38 | |
| Wagener Hendrik | 2024 Hamburg | 01:27:09 | |
| Wimmer Michael | 2024 Hamburg | 01:27:59 | |
| Watson Rodney | 2024 Glasgow | 01:27:31 | |
| Van Ravenstein Jules | 2024 Rotterdam | 01:27:40 | |
| Taldikin Nikolai | 2024 Rotterdam | 01:27:34 | |
| Calvin Jay | 2024 Milan | 01:27:27 | |
| Robinson Bradley | 2024 Malaga | 01:27:51 | |
| Gibney Kevin | 2022 London | 01:27:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Amsterdam | 01:28:50 | |
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