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 05:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:32 (From 40:05 to 36:33) | 66.0% |
| BBJ | 00:54 (From 04:47 to 03:53) | 16.8% |
| Wall Balls | 00:38 (From 05:30 to 04:52) | 11.8% |
| Farmers Carry | 00:07 (From 01:49 to 01:42) | 2.2% |
| Ski Erg | 00:04 (From 04:12 to 04:08) | 1.2% |
| Sandbag Lunges | 00:04 (From 04:01 to 03:57) | 1.2% |
| Rowing | 00:02 (From 04:29 to 04:27) | 0.6% |
| Sled Push | 00:00 (From 02:01 to 02:01) | 0.0% |
| Sled Pull | 00:00 (From 03:34 to 03:34) | 0.0% |
| Van Delft Jeffrey | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:36 | 00:00 | 04:11 -00:35 | 00:00 +00:00 |
| Ski Erg | 04:12 | 03:36 | 04:16 -00:04 | 04:11 -00:35 |
| Running 2 | 04:53 | 07:48 | 04:27 +00:26 | 08:27 -00:39 |
| Sled Push | 02:01 | 12:41 | 02:34 -00:33 | 12:54 -00:13 |
| Running 3 | 05:03 | 14:42 | 04:50 +00:13 | 15:28 -00:46 |
| Sled Pull | 03:34 | 19:45 | 04:14 -00:40 | 20:18 -00:33 |
| Running 4 | 05:12 | 23:19 | 04:47 +00:25 | 24:32 -01:13 |
| Burpees Broad Jump | 04:47 | 28:31 | 04:23 +00:24 | 29:19 -00:48 |
| Running 5 | 05:13 | 33:18 | 04:55 +00:18 | 33:42 -00:24 |
| Rowing | 04:29 | 38:31 | 04:34 -00:05 | 38:37 -00:06 |
| Running 6 | 05:14 | 43:00 | 04:49 +00:25 | 43:11 -00:11 |
| Farmers Carry | 01:49 | 48:14 | 01:55 -00:06 | 48:00 +00:14 |
| Running 7 | 05:15 | 50:03 | 04:48 +00:27 | 49:55 +00:08 |
| Sandbag Lunges | 04:01 | 55:18 | 04:21 -00:20 | 54:43 +00:35 |
| Running 8 | 05:41 | 59:19 | 05:11 +00:30 | 59:04 +00:15 |
| Wall Balls | 05:30 | 01:05:00 | 05:25 +00:05 | 01:04:15 +00:45 |
| Roxzone | 04:51 | 01:15:14 | 05:34 -00:43 | 01:15:14 |
Jeffrey Van Delft demonstrated a commendable performance at the 2024 Amsterdam Hyrox event, finishing in the top 14% overall and top 16% in his age group. His overall time was 01:15:14. Notably, Jeffrey's strength segments, particularly the Sled Push and Sled Pull, were impressive, ranking him in the top 10% and 20% respectively. His total running time was slightly slower than average by 01:40, suggesting he has a strong strength profile but can benefit from enhanced running efficiency. Jeffrey started the race with a fast pace, as indicated by Running 1, which was significantly faster than the average. However, his pace declined in subsequent running segments, which indicates a need for improved pacing strategy and endurance training.
With a total running time that is 01:40 slower than average, improving running efficiency is crucial. Focus on building endurance and pacing strategy. Incorporate interval training and longer steady-state runs to improve aerobic capacity. Include hill sprints and tempo runs to enhance speed and strength.
Jeffrey's time was 00:31 slower than average. Work on plyometric exercises to build explosive power and improve agility. Drills such as box jumps, lateral jumps, and burpee variations can enhance performance in this segment. Focus on maintaining a consistent pace throughout the exercise to prevent fatigue.
This segment was 00:07 slower than average. Concentrate on form and efficiency. Practice maintaining a steady breathing pattern. Use medicine ball exercises to improve shoulder endurance and coordination. Include high-rep wall ball sets in training to simulate race conditions.
Avoid starting too fast as seen in Running 1. Adopt a more conservative pace initially to preserve energy for later stages. Practice negative splits during training runs to become accustomed to finishing strong.
Despite a faster-than-average Roxzone time, further improving transition speed can shave crucial seconds off overall time. Incorporate transition drills into training, focusing on quick recovery and efficient movement between exercises.
Incorporate workouts that simulate race conditions, where running is performed immediately after strength exercises. This will help in adapting to the fatigue and improving speed during the running segments post-strength exercises.
| Similar Athletes | |||
|---|---|---|---|
| Mcnulty Myles | 2024 Birmingham | 01:14:47 | |
| OConnor Liam | 2024 Malaga | 01:15:38 | |
| Recinos Luis | 2024 Hamburg | 01:15:03 | |
| Geoghegan Shane | 2024 Melbourne | 01:14:53 | |
| Istha Koen | 2022 Amsterdam | 01:15:01 | |
| Van Roekel Robert | 2023 Rotterdam | 01:15:05 | |
| Huffington Kevin | 2023 Birmingham | 01:15:42 | |
| Brownfield Shane | 2022 Chicago | 01:14:58 | |
| Peeters Simon | 2023 München | 01:15:06 | |
| Facériès Patrice | 2024 Paris | 01:14:48 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Maastricht Van Delft Jeffrey | 01:24:20 | |
| 2023 Amsterdam Van Delft Jeffrey, Bak Ylonka | 01:18:19 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Van Delft Jeffrey
