Season 23/24 2024 Köln (1618) HYROX (1307) Men (817) Deswijzen Christian

Deswijzen Christian Hyrox Result

Dive into this athlete’s performance at 2024 Köln 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

NED NED Flag Men 40-44 #133010 01:24:57 49th in AG | Top 48.0% 446th | Top 54.6%
+00:05
42:27
Run Total
+00:02
05:19
Avg. Lap
+00:09
04:40
Best Lap
-01:04
34:49
Workout Total
-00:08
04:21
Avg. Workout
+01:04
07:47
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 Deswijzen Christian'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 Deswijzen Christian'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 Deswijzen Christian'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 Deswijzen Christian'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 02:12. Check the detail of the improvement plan below.

00:58 Potential Improvement 43.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 00:58 42:27 to 41:29 43.9%
Rowing 00:22 05:05 to 04:43 16.7%
Farmers Carry 00:21 02:23 to 02:02 15.9%
Ski Erg 00:14 04:36 to 04:22 10.6%
Sandbag Lunges 00:14 05:02 to 04:48 10.6%
Burpees Broad Jump 00:03 05:01 to 04:58 2.3%
Sled Push 00:00 02:33 to 02:33 0.0%
Sled Pull 00:00 04:24 to 04:24 0.0%
Wall Balls 00:00 05:45 to 05:45 0.0%

Splits Time

Deswijzen Christian Perfect Race
Splits Total Average Total
Running 1 04:54 00:00 04:35 +00:19 00:00 +00:00
Ski Erg 04:36 04:54 04:26 +00:10 04:35 +00:19
Running 2 04:40 09:30 04:55 -00:15 09:01 +00:29
Sled Push 02:33 14:10 02:51 -00:18 13:56 +00:14
Running 3 05:04 16:43 05:22 -00:18 16:47 -00:04
Sled Pull 04:24 21:47 04:53 -00:29 22:09 -00:22
Running 4 05:12 26:11 05:20 -00:08 27:02 -00:51
Burpees Broad Jump 05:01 31:23 05:16 -00:15 32:22 -00:59
Running 5 05:25 36:24 05:30 -00:05 37:38 -01:14
Rowing 05:05 41:49 04:48 +00:17 43:08 -01:19
Running 6 05:22 46:54 05:21 +00:01 47:56 -01:02
Farmers Carry 02:23 52:16 02:10 +00:13 53:17 -01:01
Running 7 05:25 54:39 05:21 +00:04 55:27 -00:48
Sandbag Lunges 05:02 01:00:04 05:02 +00:00 01:00:48 -00:44
Running 8 06:30 01:05:06 05:57 +00:33 01:05:50 -00:44
Wall Balls 05:45 01:11:36 06:27 -00:42 01:11:47 -00:11
Roxzone 07:47 01:24:57 06:43 +01:04 01:24:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Christian Deswijzen showcased a commendable performance in the 2024 Köln HYROX race, finishing in the top 34% overall and top 32% in his age group. Analyzing his splits and overall time, it is evident that Christian has a stronger inclination towards running, with a total running time of 00:42:27, which is 00:18 faster than average. This indicates a runner profile, suggesting a comparative advantage in running segments over strength exercises. However, his pacing at the beginning of the race was slower than average, which suggests room for improvement in race strategy and initial pacing. The roxzone time being significantly slower than average also points towards potential enhancements in overall fitness and transition speed between exercises.

Segments to Improve:

  • Roxzone: The most significant area for improvement is the roxzone, where Christian's time was 01:11 slower than average. Focusing on reducing transition times and enhancing overall fitness will be crucial. Drills that simulate quick transitions between exercises, combined with cardiovascular fitness routines, will help. Circuit training that includes short bursts of high-intensity exercises followed by quick transitions to different exercises can mimic race conditions and improve efficiency.
  • Rowing: With rowing being 00:17 slower than average, improving technique and power is key. Specific drills such as power strokes (10 strokes at maximum effort followed by 10 strokes at normal pace) can enhance explosive power. Incorporating rowing intervals (500 meters at race pace followed by 1-minute rest, repeated) can also improve endurance and pacing.
  • Farmers Carry: Being 00:12 slower than average in this segment suggests the need for grip strength and endurance improvement. Exercises such as dead hangs, farmer’s walks with increasing distance, and grip strength exercises using grip trainers can be beneficial. Implementing these exercises twice a week can lead to significant improvements.
  • Ski Erg: A slight delay in the Ski Erg segment points towards the need for better technique and upper body strength. Technique drills focusing on maximizing pull length and power, combined with upper body strength training, including pull-ups, lat pull-downs, and seated rows, will help improve performance in this area.

Race Strategies:

  • Improve Race Pacing: Given the slower start, focusing on a stronger, more consistent pace from the beginning can help save time. Warming up properly before the race and starting slightly above comfort pace, then finding a sustainable rhythm, can lead to improved splits in the initial running segments.
  • Transition Efficiency: Reducing transition times in the roxzone can shave off valuable seconds. Practicing quick transitions between exercises in training, focusing on reducing rest times and moving efficiently between stations, will contribute to better roxzone performance.
  • Strength-Balanced Training: While Christian shows a propensity towards running, incorporating more strength-focused sessions can help balance his athlete profile. Adding two strength training sessions focused on compound movements (squats, deadlifts, overhead presses) and specific exercises targeting obstacles that have shown to be weak points can create a more well-rounded performance.
  • Mental Preparation: Mental resilience plays a crucial role in endurance races. Visualization techniques, setting small achievable goals throughout the race (e.g., targeting to overtake the next competitor), and positive self-talk can enhance performance during tough segments.

By addressing these areas with focused training and strategic race planning, Christian Deswijzen has the potential to significantly improve his performance in future HYROX races.

Similar Athletes
Boyd Robert 2024 Chicago Navy Pier 01:25:27
Romanosky Joe 2024 Anaheim 01:25:21
Donnelly Jerome 2024 Dublin 01:24:51
Tipping Cory 2023 Dublin 01:24:52
Troindl Michael 2024 Vienna - European Championship 01:24:56
Kring Christopher 2023 Hamburg 01:24:45
Grimm Oliver 2022 London 01:25:23
Keller Chris 2021 Austin 01:24:31
Hess Forrest 2024 Dallas 01:24:46
Herrell Seth 2024 Chicago Navy Pier 01:25:02

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