Dive into this athlete’s performance at 2024 Rotterdam 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.
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 Verweij Hans'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 Verweij Hans'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 Verweij Hans'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 Verweij Hans'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
02:56.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hans Verweij showed a commendable performance in the 2024 Rotterdam Hyrox race, finishing in the top 24% of his age group and the top 20% overall among 1965 athletes. His total running time was notably 00:11 faster than average, indicating a strong runner profile. However, his performance in the roxzone segment suggests a need for improved fitness and transition efficiency. Hans demonstrated a hybrid profile but with a slight inclination towards running. His pacing appeared to start off slower in the initial running segment but improved as the race progressed, showcasing his ability to manage and distribute his energy effectively throughout the race.
Segments to Improve:
Sandbag Lunges: Hans was 00:26 slower than average in this segment. To improve, he should focus on strengthening his lower body and core stability. Specific exercises such as weighted lunges, squat variations, and deadlifts can enhance strength. Additionally, practicing lunges with uneven weights can simulate the sandbag's imbalance, improving his form and efficiency.
Burpees Broad Jump: Being 00:04 slower than average indicates a need for improvement in explosive power and endurance. Plyometric exercises like box jumps, broad jumps, and burpees without the jump can build power. Incorporating interval training with high-intensity burpees can also improve endurance and recovery.
Sled Pull: Hans was 00:08 slower than average here. To better this performance, focusing on posterior chain strength is key. Exercises like sled drags, heavy rope pulls, and rowing can build the necessary muscle groups. Practicing with incrementally heavier loads can simulate race conditions more accurately.
Roxzone: The slower roxzone time by 00:24 than average suggests Hans could benefit from enhanced overall fitness and quicker transitions. Circuit training with minimal rest between exercises can mimic the race's demands. Practicing transitions between different types of exercises can also decrease roxzone time.
Race Strategies:
Start Strong: Given Hans's tendency to start slower in the running segments, focusing on a strong but sustainable pace from the beginning could prevent early time losses. A specific warm-up targeting running efficiency and dynamic stretching could help achieve a better start.
Focus on Transition Efficiency: Reducing time in the roxzone is crucial. Hans should work on quick transitions between exercises, possibly by setting up mock transition zones in training to practice moving swiftly and efficiently from one exercise to the next.
Energy Management: Given his stronger performance in running, Hans should still conserve energy during running segments to not compromise his strength in the exercise zones. Interval training can help improve his ability to recover quickly, allowing for sustained effort throughout the race.
Strength Endurance: To balance his runner profile with strength, Hans should incorporate strength endurance training into his routine, focusing on high-rep, lower-weight exercises that mimic the demands of Hyrox's exercise stations.
By addressing these specific areas and implementing the suggested strategies and exercises, Hans Verweij has the potential to significantly improve his performance in future Hyrox races. Continuous assessment and adjustment of training plans will be key to his success.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men