Dive into this athlete’s performance at 2024 Maastricht 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 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 De Vos Stefan'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 De Vos Stefan'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 De Vos Stefan'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 De Vos Stefan'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 04:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:02 | 45:42 to 42:40 | 64.5% |
| Sled Pull | 00:59 | 05:48 to 04:49 | 20.9% |
| Ski Erg | 00:29 | 04:55 to 04:26 | 10.3% |
| Farmers Carry | 00:12 | 02:19 to 02:07 | 4.3% |
| Sled Push | 00:00 | 02:15 to 02:15 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:14 to 05:14 | 0.0% |
| Rowing | 00:00 | 04:47 to 04:47 | 0.0% |
| Sandbag Lunges | 00:00 | 04:23 to 04:23 | 0.0% |
| Wall Balls | 00:00 | 05:06 to 05:06 | 0.0% |
| De Vos Stefan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:40 | 00:00 | 04:41 +00:59 | 00:00 +00:00 |
| Ski Erg | 04:55 | 05:40 | 04:29 +00:26 | 04:41 +00:59 |
| Running 2 | 05:01 | 10:35 | 05:04 -00:03 | 09:10 +01:25 |
| Sled Push | 02:15 | 15:36 | 02:59 -00:44 | 14:14 +01:22 |
| Running 3 | 05:42 | 17:51 | 05:31 +00:11 | 17:13 +00:38 |
| Sled Pull | 05:48 | 23:33 | 05:05 +00:43 | 22:44 +00:49 |
| Running 4 | 05:37 | 29:21 | 05:29 +00:08 | 27:49 +01:32 |
| Burpees Broad Jump | 05:14 | 34:58 | 05:33 -00:19 | 33:18 +01:40 |
| Running 5 | 05:38 | 40:12 | 05:41 -00:03 | 38:51 +01:21 |
| Rowing | 04:47 | 45:50 | 04:52 -00:05 | 44:32 +01:18 |
| Running 6 | 05:41 | 50:37 | 05:32 +00:09 | 49:24 +01:13 |
| Farmers Carry | 02:19 | 56:18 | 02:14 +00:05 | 54:56 +01:22 |
| Running 7 | 05:54 | 58:37 | 05:31 +00:23 | 57:10 +01:27 |
| Sandbag Lunges | 04:23 | 01:04:31 | 05:17 -00:54 | 01:02:41 +01:50 |
| Running 8 | 06:33 | 01:08:54 | 06:10 +00:23 | 01:07:58 +00:56 |
| Wall Balls | 05:06 | 01:15:27 | 06:46 -01:40 | 01:14:08 +01:19 |
| Roxzone | 07:31 | 01:27:55 | 07:01 +00:30 | 01:27:55 |
Stefan's best running lap was 00:05:01, indicating that he had a strong burst of speed during that portion of the race.
To improve the running segments, Stefan should focus on his overall fitness and transition time. This can be achieved through a combination of cardiovascular training, strength training, and efficient transitions between exercises. High-intensity interval training (HIIT) sessions, such as sprints and hill repeats, can help improve his speed and endurance. Additionally, incorporating strength training exercises like lunges, squats, and deadlifts can enhance his overall strength and power.
For the Ski Erg segment, Stefan should work on improving his technique and efficiency. He can do this by practicing proper form and engaging his core muscles during the pulling motion. Incorporating exercises that target the muscles used in skiing, such as lateral lunges and single-leg squats, can also help improve his performance in this segment.
The Roxzone segment is an area where Stefan can improve by enhancing his overall fitness and reducing transition time. He should focus on improving his cardiovascular endurance through regular running or cycling workouts. Additionally, practicing efficient transitions between exercises during training can help minimize time spent in the Roxzone.
To improve the Sled Pull segment, Stefan can work on his overall strength and technique. Incorporating exercises that target the muscles used in sled pulling, such as glute bridges and cable pull-throughs, can help improve his performance in this segment.
In the Running 8 segment, Stefan should focus on improving his endurance and pacing. Longer distance runs at a steady pace can help him build his endurance and improve his overall running performance.
Stefan should also consider incorporating interval training into his race strategy. This can involve alternating between periods of higher intensity and lower intensity during certain segments, such as the running and Ski Erg portions. By strategically pushing harder during certain intervals, he can make up time and improve his overall performance.
Lastly, Stefan should prioritize recovery and rest leading up to the race. This includes getting adequate sleep, fueling his body with nutritious foods, and incorporating rest days into his training schedule. Proper recovery will help him perform at his best on race day.
Overall, Stefan De Vos had a solid performance in the Hyrox race. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Stephane Kaminski | 2024 Karlsruhe | 01:28:13 | |
| Lansbergen Hans | 2024 Amsterdam | 01:27:40 | |
| Batey Joe | 2023 London | 01:27:38 | |
| Garn Tom | 2023 Hamburg | 01:27:26 | |
| Sanders Craig | 2024 Manchester | 01:27:51 | |
| Ayliffe Jason | 2023 London | 01:27:53 | |
| Enderby Andreau | 2023 Chicago - North American Open Championship | 01:27:59 | |
| Snelling Thomas | 2024 London | 01:27:28 | |
| Hartung Jendrik | 2022 Karlsruhe | 01:28:19 | |
| Robinson Jacob | 2024 Amsterdam | 01:27:41 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Copenhagen | 01:26:51 | |
| 2024 Malaga | 01:26:51 | |
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