Dive into this athlete’s performance at 2024 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 06:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:03 (From 51:20 to 46:17) | 75.2% |
| BBJ | 01:02 (From 07:09 to 06:07) | 15.4% |
| Sandbag Lunges | 00:38 (From 06:21 to 05:43) | 9.4% |
| Ski Erg | 00:00 (From 04:28 to 04:28) | 0.0% |
| Sled Push | 00:00 (From 02:34 to 02:34) | 0.0% |
| Sled Pull | 00:00 (From 04:31 to 04:31) | 0.0% |
| Rowing | 00:00 (From 04:54 to 04:54) | 0.0% |
| Farmers Carry | 00:00 (From 01:59 to 01:59) | 0.0% |
| Wall Balls | 00:00 (From 06:23 to 06:23) | 0.0% |
| List Pepijn | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:49 | 00:00 | 05:00 +00:49 | 00:00 +00:00 |
| Ski Erg | 04:28 | 05:49 | 04:37 -00:09 | 05:00 +00:49 |
| Running 2 | 05:32 | 10:17 | 05:25 +00:07 | 09:37 +00:40 |
| Sled Push | 02:34 | 15:49 | 03:15 -00:41 | 15:02 +00:47 |
| Running 3 | 05:44 | 18:23 | 05:58 -00:14 | 18:17 +00:06 |
| Sled Pull | 04:31 | 24:07 | 05:39 -01:08 | 24:15 -00:08 |
| Running 4 | 05:56 | 28:38 | 05:56 +00:00 | 29:54 -01:16 |
| Burpees Broad Jump | 07:09 | 34:34 | 06:20 +00:49 | 35:50 -01:16 |
| Running 5 | 06:05 | 41:43 | 06:10 -00:05 | 42:10 -00:27 |
| Rowing | 04:54 | 47:48 | 05:03 -00:09 | 48:20 -00:32 |
| Running 6 | 05:56 | 52:42 | 05:59 -00:03 | 53:23 -00:41 |
| Farmers Carry | 01:59 | 58:38 | 02:25 -00:26 | 59:22 -00:44 |
| Running 7 | 09:02 | 01:00:37 | 05:57 +03:05 | 01:01:47 -01:10 |
| Sandbag Lunges | 06:21 | 01:09:39 | 05:54 +00:27 | 01:07:44 +01:55 |
| Running 8 | 07:21 | 01:16:00 | 06:51 +00:30 | 01:13:38 +02:22 |
| Wall Balls | 06:23 | 01:23:21 | 07:40 -01:17 | 01:20:29 +02:52 |
| Roxzone | 06:50 | 01:36:25 | 08:16 -01:26 | 01:36:25 |
Pepijn List delivered a solid performance at the 2024 Amsterdam Hyrox event. With an overall rank in the top 52% and a commendable 43% in his age group, Pepijn demonstrated a balanced skill set. Key highlights include exceptional strength segments like the Sled Push and Sled Pull, where he ranked in the top 20% overall. However, his total running time was 3:39 slower than average, indicating that running is an area needing attention. His pacing strategy showed a strong start in the initial running segments, although he struggled with pacing consistency as the race progressed, particularly in the seventh running segment. Pepijn's profile leans more towards strength, evident from his excellent performance in the strength-based exercises.
Pepijn's overall running performance was slower than the average, suggesting a need for focused running training to improve endurance and speed. Incorporate interval training sessions, such as 800m repeats at a faster pace with adequate rest, and tempo runs to build stamina. Additionally, long-distance runs at a steady pace can enhance aerobic capacity.
This segment was significantly slower than the average time. Focus on improving explosive power and endurance through plyometric exercises, such as box jumps, squat jumps, and burpees with added resistance. Form corrections, like maintaining a tight core and ensuring a consistent rhythm, can also help improve efficiency.
Pepijn's performance in the sandbag lunges was below average. Implement strength training routines focusing on lower body and core stability, such as lunges with added weights and core exercises like planks and Russian twists. Practicing compromised running drills, where sprints follow strength exercises, can also aid in adapting to fatigue during transitions.
Consider a more consistent pacing strategy throughout the running segments. Start at a manageable pace to conserve energy for the latter stages of the race. Use heart rate monitoring to maintain an optimal pace that prevents early fatigue.
While Pepijn's roxzone time was faster than average, continuous improvement in transitions can save crucial seconds. Practice quick transitions between different exercises in training to reduce time spent resting or adjusting during the race.
Ensure a well-planned nutrition and hydration strategy leading up to and during the race. Consuming easily digestible carbohydrates and staying hydrated will help maintain energy levels throughout the event.
| Similar Athletes | |||
|---|---|---|---|
| Schulzki Dieter | 2022 München | 01:36:17 | |
| Carnuccio Daniele | 2024 Turin | 01:36:02 | |
| Malkera Mohammad | 2024 Birmingham | 01:36:25 | |
| Salinas Florian | 2024 Nice | 01:36:47 | |
| Magromallis Ryan | 2024 Manchester | 01:36:55 | |
| Valdivia Angel | 2022 Los Angeles | 01:36:06 | |
| Hernández Trujillo Samuel | 2022 Valencia | 01:36:20 | |
| Wong Eric | 2024 Hong Kong | 01:36:19 | |
| Van Zanten Jan | 2024 Amsterdam | 01:36:09 | |
| Di Vincenzo Jochen | 2024 Stuttgart | 01:36:54 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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