Season 23/24 2023 Barcelona (996) HYROX (820) Men (594) Swagten Rob

Swagten Rob Hyrox Result

Dive into this athlete’s performance at 2023 Barcelona 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

Men 25-29 #115003 01:28:00 88th in AG | Top 66.2% 358th | Top 60.3%

-02:23

41:19

Run Total

-00:17

05:10

Avg. Lap

-00:05

04:33

Best Lap

+01:06

38:21

Workout Total

+00:08

04:47

Avg. Workout

+01:20

08:25

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 Swagten Rob'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 Swagten Rob'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 Swagten Rob'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 Swagten Rob'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 03:21. Check the detail of the improvement plan below.

01:38 Potential Improvement 48.8% Focus During Training

Percentile based on all the athletes who competed in Hyrox Men

Splits	Potential Improvement	Time	Focus During Training
Wall Balls	01:38	07:57 to 06:19	48.8%
Sandbag Lunges	01:03	06:04 to 05:01	31.3%
Farmers Carry	00:24	02:31 to 02:07	11.9%
Ski Erg	00:11	04:37 to 04:26	5.5%
Rowing	00:05	04:52 to 04:47	2.5%
Sled Push	00:00	02:47 to 02:47	0.0%
Sled Pull	00:00	04:23 to 04:23	0.0%
Burpees Broad Jump	00:00	05:10 to 05:10	0.0%
Run Total	00:00	41:19 to 41:19	0.0%

Splits Time

	Swagten Rob		Perfect Race
	Splits	Total	Average	Total
Running 1	05:02	00:00	04:41 +00:21	00:00 +00:00
Ski Erg	04:37	05:02	04:29 +00:08	04:41 +00:21
Running 2	04:33	09:39	05:04 -00:31	09:10 +00:29
Sled Push	02:47	14:12	02:59 -00:12	14:14 -00:02
Running 3	04:43	16:59	05:32 -00:49	17:13 -00:14
Sled Pull	04:23	21:42	05:05 -00:42	22:45 -01:03
Running 4	04:40	26:05	05:30 -00:50	27:50 -01:45
Burpees Broad Jump	05:10	30:45	05:33 -00:23	33:20 -02:35
Running 5	04:59	35:55	05:41 -00:42	38:53 -02:58
Rowing	04:52	40:54	04:52 +00:00	44:34 -03:40
Running 6	05:21	45:46	05:32 -00:11	49:26 -03:40
Farmers Carry	02:31	51:07	02:14 +00:17	54:58 -03:51
Running 7	05:27	53:38	05:31 -00:04	57:12 -03:34
Sandbag Lunges	06:04	59:05	05:17 +00:47	01:02:43 -03:38
Running 8	06:38	01:05:09	06:09 +00:29	01:08:00 -02:51
Wall Balls	07:57	01:11:47	06:46 +01:11	01:14:09 -02:22
Roxzone	08:25	01:28:00	07:05 +01:20	01:28:00

Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rob Swagten performed well in the HYROX race in Barcelona, ranking in the top 43% of all athletes and the top 46% in his age group. His overall time of 01:28:00 was respectable, with a total running time of 00:41:19, which was 00:39 faster than the average. This suggests that Rob has a strong running profile and should continue to focus on his running abilities. However, there are areas for improvement, particularly in the Roxzone, Wall Balls, Sandbag Lunges, Running 1, Running 8, Farmers Carry, and Ski Erg segments.

Segments to Improve

1. Roxzone (00:08:25): Rob spent 01:30 longer in the Roxzone than the average athlete. To improve this segment, Rob should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his routine can help improve his overall fitness and efficiency during transitions.

2. Wall Balls (00:07:57): Rob took 01:09 longer than the average athlete to complete the Wall Balls segment. To improve his performance in this segment, Rob should focus on strengthening his upper body and improving his endurance. Incorporating exercises such as shoulder presses, push-ups, and medicine ball throws can help improve his upper body strength and power. Additionally, practicing wall balls with proper form and technique can help improve efficiency and speed.

3. Sandbag Lunges (00:06:04): Rob took 00:50 longer than the average athlete to complete the Sandbag Lunges segment. To improve his performance in this segment, Rob should focus on improving his lower body strength and endurance. Incorporating exercises such as squats, lunges, and deadlifts can help improve his leg strength and stability. Additionally, practicing sandbag lunges with proper form and technique can help improve efficiency and speed.

4. Running 1 (00:05:02): Rob was 00:32 slower than the average athlete in Running 1. To improve his performance in this segment, Rob should focus on improving his running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and stamina.

5. Running 8 (00:06:38): Rob was 00:24 slower than the average athlete in Running 8. To improve his performance in this segment, Rob should continue to focus on improving his running endurance. Incorporating long distance runs, fartlek training, and tempo runs into his training routine can help improve his endurance and speed in longer running segments.

6. Farmers Carry (00:02:31): Rob took 00:13 longer than the average athlete to complete the Farmers Carry segment. To improve his performance in this segment, Rob should focus on improving his grip strength and overall upper body strength. Incorporating exercises such as farmer's carries, pull-ups, and kettlebell swings can help improve his grip strength and upper body strength.

7. Ski Erg (00:04:37): Rob was 00:12 slower than the average athlete in the Ski Erg segment. To improve his performance in this segment, Rob should focus on improving his cardiovascular endurance and technique on the Ski Erg. Incorporating exercises such as rowing, cycling, and interval training can help improve his cardiovascular fitness. Additionally, practicing proper technique and form on the Ski Erg can help improve efficiency and speed.

Strategies

To improve performance during the race, Rob should consider the following strategies:
1. Pace himself properly throughout the race to avoid burning out early or losing energy towards the end.
2. Focus on maintaining proper form and technique in each segment to maximize efficiency and speed.
3. Practice transitions between segments to minimize time spent in the Roxzone.
4. Incorporate specific training sessions that target the worst-performing segments to improve performance in those areas.
5. Prioritize recovery and rest days to ensure optimal performance on race day.
6. Seek guidance from a coach or trainer to create a personalized training plan that addresses Rob's specific strengths and weaknesses.

By implementing these strategies and focusing on targeted training techniques, Rob Swagten can improve his overall performance in future HYROX races.

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
Kainz Daniel	2024 Vienna - European Championship	01:28:26
Troindl Michael	2023 Wien	01:27:53
Kenny Kevin	2024 Dublin	01:27:37
Young Stanley	2024 Singapore	01:27:40
Mc Colgan Eoghan	2023 Dublin	01:27:38
Carr Tim	2023 Chicago - North American Open Championship	01:27:59
Lorenz Sascha	2018 Essen	01:28:28
Purchase Dan	2024 London	01:27:36
Breewel William	2023 Amsterdam	01:27:52
Feighney James	2023 Dublin	01:28:19

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Amsterdam	01:26:05

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