Dive into this athlete’s performance at 2023 Amsterdam 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 05:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:25 (From 40:12 to 36:47) | 59.8% |
| Sandbag Lunges | 00:38 (From 04:37 to 03:59) | 11.1% |
| Sled Push | 00:37 (From 02:50 to 02:13) | 10.8% |
| BBJ | 00:27 (From 04:23 to 03:56) | 7.9% |
| Sled Pull | 00:25 (From 04:15 to 03:50) | 7.3% |
| Ski Erg | 00:05 (From 04:14 to 04:09) | 1.5% |
| Rowing | 00:04 (From 04:31 to 04:27) | 1.2% |
| Farmers Carry | 00:02 (From 01:45 to 01:43) | 0.6% |
| Wall Balls | 00:00 (From 04:29 to 04:29) | 0.0% |
| Van Zutphen Shane | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:21 | 00:00 | 04:14 -00:53 | 00:00 +00:00 |
| Ski Erg | 04:14 | 03:21 | 04:17 -00:03 | 04:14 -00:53 |
| Running 2 | 04:54 | 07:35 | 04:29 +00:25 | 08:31 -00:56 |
| Sled Push | 02:50 | 12:29 | 02:34 +00:16 | 13:00 -00:31 |
| Running 3 | 05:05 | 15:19 | 04:51 +00:14 | 15:34 -00:15 |
| Sled Pull | 04:15 | 20:24 | 04:16 -00:01 | 20:25 -00:01 |
| Running 4 | 04:59 | 24:39 | 04:49 +00:10 | 24:41 -00:02 |
| Burpees Broad Jump | 04:23 | 29:38 | 04:25 -00:02 | 29:30 +00:08 |
| Running 5 | 05:17 | 34:01 | 04:56 +00:21 | 33:55 +00:06 |
| Rowing | 04:31 | 39:18 | 04:34 -00:03 | 38:51 +00:27 |
| Running 6 | 05:14 | 43:49 | 04:51 +00:23 | 43:25 +00:24 |
| Farmers Carry | 01:45 | 49:03 | 01:56 -00:11 | 48:16 +00:47 |
| Running 7 | 05:17 | 50:48 | 04:50 +00:27 | 50:12 +00:36 |
| Sandbag Lunges | 04:37 | 56:05 | 04:23 +00:14 | 55:02 +01:03 |
| Running 8 | 06:09 | 01:00:42 | 05:12 +00:57 | 59:25 +01:17 |
| Wall Balls | 04:29 | 01:06:51 | 05:28 -00:59 | 01:04:37 +02:14 |
| Roxzone | 04:31 | 01:15:42 | 05:37 -01:06 | 01:15:42 |
In terms of pacing, Shane performed well in some segments and struggled in others. His total running time of 00:40:12 was 02:56 slower than average, suggesting that he may have lost some time in transitions or during periods of rest. To improve this segment, Shane should focus on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) and practicing quick transitions between exercises can help him become more efficient and reduce time spent in the roxzone.
To improve Running 8, Running 7, Running 6, and Running 5, Shane should prioritize his running training. Incorporating longer distance runs, interval training, and hill sprints can help improve his running endurance and speed. Additionally, strength training exercises such as squats, lunges, and plyometric exercises can enhance lower body strength, which is crucial for running.
For Burpees Broad Jump and Sandbag Lunges, Shane should work on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral jumps can help improve his power output. Additionally, incorporating agility ladder drills and cone drills can enhance his agility and coordination.
In the case of Running 3, Shane should focus on improving his endurance and pacing. Implementing tempo runs and steady-state runs at a slightly faster pace can help him build endurance and improve his pacing strategy during races.
In summary, Shane Van Zutphen had a strong performance in the HYROX race in Amsterdam. While he performed well overall, there are specific areas where he can focus on improvement. By targeting his running performance, improving transition efficiency, and implementing effective race strategies, Shane can continue to enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Smith Robbie | 2024 Sports Direct HYROX London | 01:15:22 | |
| Orr Steven | 2024 Glasgow | 01:15:35 | |
| Löschberger Sebastian | 2023 Malmö | 01:15:34 | |
| Littlewood Jason | 2024 Glasgow | 01:15:26 | |
| Gomez Gonzalez Antonio | 2024 Bilbao | 01:15:13 | |
| Redden Max | 2024 Glasgow | 01:15:20 | |
| Armstrong Connor | 2024 Milan | 01:15:22 | |
| Rodgerson Mark | 2023 Birmingham | 01:15:12 | |
| Carrasco Fernando | 2022 Madrid | 01:15:34 | |
| Achab Mohamed | 2023 Madrid | 01:15:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam Van Zutphen Shane | 01:19:25 | |
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
Van Zutphen Shane
