Season 24/25 2024 Milan (2429) HYROX (2041) Men (1369) Westerhout GertJan

Westerhout GertJan Hyrox Result

Dive into this athlete’s performance at 2024 Milan 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 #131015 01:24:00 55th in AG | Top 30.7% 479th | Top 35.0%
-03:19
38:38
Run Total
-00:24
04:50
Avg. Lap
-00:09
04:20
Best Lap
+02:57
38:23
Workout Total
+00:22
04:47
Avg. Workout
+00:24
07:02
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 Westerhout GertJan'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 Westerhout GertJan'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 Westerhout GertJan'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 Westerhout GertJan'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 04:55. Check the detail of the improvement plan below.

03:12 Potential Improvement 65.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 03:12 07:43 to 04:31 65.1%
Burpees Broad Jump 00:26 05:16 to 04:50 8.8%
Sandbag Lunges 00:19 05:01 to 04:42 6.4%
Farmers Carry 00:16 02:16 to 02:00 5.4%
Sled Push 00:15 02:53 to 02:38 5.1%
Rowing 00:14 04:56 to 04:42 4.7%
Ski Erg 00:13 04:34 to 04:21 4.4%
Wall Balls 00:00 05:44 to 05:44 0.0%
Run Total 00:00 38:38 to 38:38 0.0%

Splits Time

Westerhout GertJan Perfect Race
Splits Total Average Total
Running 1 05:34 00:00 04:33 +01:01 00:00 +00:00
Ski Erg 04:34 05:34 04:25 +00:09 04:33 +01:01
Running 2 04:20 10:08 04:53 -00:33 08:58 +01:10
Sled Push 02:53 14:28 02:52 +00:01 13:51 +00:37
Running 3 04:34 17:21 05:19 -00:45 16:43 +00:38
Sled Pull 07:43 21:55 04:50 +02:53 22:02 -00:07
Running 4 04:48 29:38 05:17 -00:29 26:52 +02:46
Burpees Broad Jump 05:16 34:26 05:09 +00:07 32:09 +02:17
Running 5 04:54 39:42 05:26 -00:32 37:18 +02:24
Rowing 04:56 44:36 04:46 +00:10 42:44 +01:52
Running 6 04:55 49:32 05:18 -00:23 47:30 +02:02
Farmers Carry 02:16 54:27 02:09 +00:07 52:48 +01:39
Running 7 04:46 56:43 05:18 -00:32 54:57 +01:46
Sandbag Lunges 05:01 01:01:29 04:58 +00:03 01:00:15 +01:14
Running 8 04:51 01:06:30 05:52 -01:01 01:05:13 +01:17
Wall Balls 05:44 01:11:21 06:17 -00:33 01:11:05 +00:16
Roxzone 07:02 01:24:00 06:38 +00:24 01:24:00
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

GertJan Westerhout delivered a commendable performance at the 2024 Milan Hyrox race, finishing with an overall time of 01:24:00, placing him in the top 34% of all athletes and top 30% within his age group. Notably, his total running time of 00:38:38 was 03:41 faster than the average, indicating a strong running profile. His pacing strategy was well executed, as he maintained impressive running speeds especially in the later segments, suggesting an ability to sustain pace and finish strong. However, the initial running segment was significantly slower, which may indicate a conservative start or a need for better warm-up and pacing adjustment. GertJan's performance suggests a hybrid profile with a notable strength in running but room for improvement in strength-based exercises.

Segments to Improve

  • Sled Pull (00:07:43, 100th Percentile Rank)

    The sled pull was the most challenging for GertJan, significantly slower than average. To improve:

    • Drills: Incorporate heavy sled drags and pulls into training, focusing on maintaining posture and core stability.
    • Strength Exercises: Increase leg and upper body strength with exercises like deadlifts, bent-over rows, and pull-ups.
    • Form Correction: Focus on engaging the core and using legs and back effectively to pull, minimizing reliance on arm strength alone.
  • Roxzone (00:07:02, 66th Percentile Rank)

    The transition times in the roxzone were slower, indicating potential inefficiencies or rest periods:

    • Drills: Practice transitions between different exercises under time constraints.
    • Overall Fitness: Enhance cardiovascular fitness to reduce recovery time during transitions.
  • Burpees Broad Jump (00:05:16, 63rd Percentile Rank)

    Improvement needed in endurance and form for burpees:

    • Drills: High-intensity interval training (HIIT) sessions including burpees to improve speed and endurance.
    • Form Correction: Emphasize technique to ensure efficient movement and energy conservation.
  • Sandbag Lunges (00:05:01, 59th Percentile Rank)

    Focus on increasing lower body endurance and strength:

    • Exercises: Incorporate weighted lunges and step-ups to build leg strength and stability.
    • Endurance: Increase volume in training sessions gradually to build muscle endurance.

Race Strategies

  • Consistent Pacing: Develop a race plan that balances speed and endurance, particularly in the early running segments to avoid overly conservative starts.
  • Strategic Resting: Minimize downtime in the roxzone by rehearsing quick transitions and maintaining a moderate heart rate.
  • Compromised Running: Train for running immediately after strength exercises to mimic race conditions and improve recovery speed.
  • Mental Preparation: Focus on mental strategies to push through challenging segments, particularly during strength-based exercises.
Similar Athletes
Coenen Bram 2024 Rotterdam 01:23:59
Hewitt Chris 2024 London 01:23:43
Hofmann David 2024 Frankfurt 01:24:09
Begley Kevin 2024 Birmingham 01:23:50
Chard Terry 2023 London 01:23:38
Lenyk Zygmunt 2024 Milan 01:23:42
Mols Paul 2024 Amsterdam 01:24:08
Rees Simon 2023 Sydney 01:23:40
Gillespie Ross 2024 Glasgow 01:24:05
Bühse Johannes 2023 Hamburg 01:23:49

Measure Your Performance Against Top Athletes

Other Results from this athlete
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