Dive into this athlete’s performance at 2023 Maastricht European Championships 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 377 similar athletes.
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.
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.
This section showcases the entire Verduin Sander'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 Verduin Sander's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Verduin Sander'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.
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 Verduin Sander'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 10:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 07:40 | 01:02:31 to 54:51 | 75.7% |
| Sled Push | 01:14 | 05:23 to 04:09 | 12.2% |
| Wall Balls | 00:33 | 10:25 to 09:52 | 5.4% |
| Rowing | 00:27 | 05:56 to 05:29 | 4.4% |
| Burpees Broad Jump | 00:10 | 08:16 to 08:06 | 1.6% |
| Ski Erg | 00:04 | 05:01 to 04:57 | 0.7% |
| Sled Pull | 00:00 | 06:53 to 06:53 | 0.0% |
| Farmers Carry | 00:00 | 02:51 to 02:51 | 0.0% |
| Sandbag Lunges | 00:00 | 04:38 to 04:38 | 0.0% |
| Verduin Sander | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:31 | 00:00 | 05:53 +00:38 | 00:00 +00:00 |
| Ski Erg | 05:01 | 06:31 | 04:57 +00:04 | 05:53 +00:38 |
| Running 2 | 07:57 | 11:32 | 06:24 +01:33 | 10:50 +00:42 |
| Sled Push | 05:23 | 19:29 | 04:05 +01:18 | 17:14 +02:15 |
| Running 3 | 06:44 | 24:52 | 07:13 -00:29 | 21:19 +03:33 |
| Sled Pull | 06:53 | 31:36 | 07:11 -00:18 | 28:32 +03:04 |
| Running 4 | 07:11 | 38:29 | 07:13 -00:02 | 35:43 +02:46 |
| Burpees Broad Jump | 08:16 | 45:40 | 08:24 -00:08 | 42:56 +02:44 |
| Running 5 | 07:16 | 53:56 | 07:39 -00:23 | 51:20 +02:36 |
| Rowing | 05:56 | 01:01:12 | 05:34 +00:22 | 58:59 +02:13 |
| Running 6 | 07:52 | 01:07:08 | 07:25 +00:27 | 01:04:33 +02:35 |
| Farmers Carry | 02:51 | 01:15:00 | 02:58 -00:07 | 01:11:58 +03:02 |
| Running 7 | 07:50 | 01:17:51 | 07:23 +00:27 | 01:14:56 +02:55 |
| Sandbag Lunges | 04:38 | 01:25:41 | 07:55 -03:17 | 01:22:19 +03:22 |
| Running 8 | 11:13 | 01:30:19 | 09:25 +01:48 | 01:30:14 +00:05 |
| Wall Balls | 10:25 | 01:41:32 | 10:17 +00:08 | 01:39:39 +01:53 |
| Roxzone | 09:16 | 02:01:06 | 11:10 -01:54 | 02:01:06 |
In terms of pacing, Sander's total running time of 01:02:31 was 07:20 slower than the average for his finish time. This suggests that he may have taken more rest or transition time in the roxzone. To improve this segment, Sander should focus on improving his overall fitness and his transition time.
Additionally, Sander's running performance, as indicated by his total running time, was slower than average. This suggests that he may need to focus more on his running training.
For the Run Total segment, Sander should work on improving his overall running fitness. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him increase his running speed and endurance.
In the Running 2 and Running 8 segments, Sander should focus on maintaining a steady pace and avoiding fatigue. Implementing fartlek training, where he alternates between faster and slower running speeds, can help him improve his pacing and endurance.
For the Running 1 and Best Lap segments, Sander should work on increasing his running speed. Incorporating speed intervals, such as sprint repeats, into his training routine can help him improve his sprinting ability and overall running speed.
To improve his performance in the Sled Push, Sander should focus on strengthening his lower body and core. Exercises such as squats, lunges, and planks can help him build the necessary strength and stability for this segment. Additionally, practicing proper sled pushing technique, including using his legs and maintaining a strong posture, can help him improve his efficiency in this exercise.
For the Running 6 and Running 7 segments, Sander should focus on maintaining a steady pace and avoiding fatigue. Incorporating longer distance runs into his training routine can help him build his endurance and improve his ability to maintain a steady pace.
In the Rowing segment, Sander should focus on improving his rowing technique and power output. Incorporating rowing drills, such as interval rowing and rowing with resistance, can help him improve his rowing efficiency and overall performance.
For the Burpees Broad Jump segment, Sander should work on improving his explosive power and agility. Exercises such as plyometric jumps, box jumps, and agility ladder drills can help him improve his power and speed in this exercise.
Additionally, Sander should pay attention to his transitions in the roxzone, aiming to minimize the time spent there. Practicing quick and efficient transitions during training can help him save valuable time during the race.
Lastly, Sander should approach the race with a positive mindset and a focus on his own performance. Comparing himself to other athletes can be distracting and counterproductive. Instead, he should set personal goals and strive to improve his own performance with each race.
| Similar Athletes | |||
|---|---|---|---|
| Dag Özcan | 2024 Frankfurt | 02:00:57 | |
| González Martínez Aldo | 2024 Mexico City | 02:01:34 | |
| Nebesniak Ewhen | 2022 Manchester | 02:01:10 | |
| Bloodworth Jack | 2023 London | 02:01:23 | |
| Van Asten Bart | 2024 Amsterdam | 02:00:39 | |
| Molina Hernández Juan Felipe | 2023 Bilbao | 02:01:34 | |
| Born Michael | 2024 Hamburg | 02:00:42 | |
| Whelan Tim | 2024 Chicago Navy Pier | 02:01:30 | |
| Atherton Eric | 2022 Dallas | 02:01:33 | |
| Diffin Edward | 2024 Dallas | 02:00:46 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:57:39 | |
| 2023 Amsterdam | 01:55:02 | |
| 2024 Rotterdam | 01:54:34 | |
| 2024 Amsterdam | 01:39:10 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
