Van Zalen Hans Hyrox Result

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.

Performance Highlights

NED NED Flag Men 40-44 #171027 01:21:27 117th in AG | Top 39.5% 807th | Top 36.2%
+05:19
46:04
Run Total
+00:41
05:46
Avg. Lap
+00:46
05:10
Best Lap
-04:33
29:52
Workout Total
-00:34
03:44
Avg. Workout
-00:44
05:36
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 Van Zalen 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 Van Zalen 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 Van Zalen 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 Van Zalen 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 08:00. Check the detail of the improvement plan below.

06:17 Potential Improvement 78.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:17 46:04 to 39:47 78.5%
Burpees Broad Jump 01:41 06:15 to 04:34 21.0%
Sandbag Lunges 00:02 04:31 to 04:29 0.4%
Ski Erg 00:00 03:56 to 03:56 0.0%
Sled Push 00:00 01:59 to 01:59 0.0%
Sled Pull 00:00 02:58 to 02:58 0.0%
Rowing 00:00 04:22 to 04:22 0.0%
Farmers Carry 00:00 01:53 to 01:53 0.0%
Wall Balls 00:00 03:58 to 03:58 0.0%

Splits Time

Van Zalen Hans Perfect Race
Splits Total Average Total
Running 1 03:32 00:00 04:27 -00:55 00:00 +00:00
Ski Erg 03:56 03:32 04:23 -00:27 04:27 -00:55
Running 2 05:10 07:28 04:45 +00:25 08:50 -01:22
Sled Push 01:59 12:38 02:45 -00:46 13:35 -00:57
Running 3 07:18 14:37 05:09 +02:09 16:20 -01:43
Sled Pull 02:58 21:55 04:39 -01:41 21:29 +00:26
Running 4 05:27 24:53 05:07 +00:20 26:08 -01:15
Burpees Broad Jump 06:15 30:20 04:57 +01:18 31:15 -00:55
Running 5 07:44 36:35 05:17 +02:27 36:12 +00:23
Rowing 04:22 44:19 04:43 -00:21 41:29 +02:50
Running 6 05:29 48:41 05:10 +00:19 46:12 +02:29
Farmers Carry 01:53 54:10 02:05 -00:12 51:22 +02:48
Running 7 05:36 56:03 05:08 +00:28 53:27 +02:36
Sandbag Lunges 04:31 01:01:39 04:49 -00:18 58:35 +03:04
Running 8 05:52 01:06:10 05:39 +00:13 01:03:24 +02:46
Wall Balls 03:58 01:12:02 06:04 -02:06 01:09:03 +02:59
Roxzone 05:36 01:21:27 06:20 -00:44 01:21:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Hans Van Zalen demonstrated a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 26% overall and top 28% in his age group. His standout strengths were in the strength-based exercises, such as the Ski Erg and Wall Balls, where he ranked in the top 1 percentile, indicating exceptional proficiency. However, his overall running time was slower than average by 4 minutes and 54 seconds, suggesting that his strength profile is more developed than his running capabilities. The initial fast pace of Running 1, followed by slower subsequent segments, indicates a pacing issue, where he might have started too fast, leading to fatigue in later segments.

Segments to Improve

  • Total Running Time: Hans's total running time was significantly slower than average, indicating a need for improvement in endurance and pacing. Training Strategies:
    • Endurance Runs: Incorporate weekly long runs at a conversational pace to build aerobic capacity.
    • Interval Training: Engage in interval sessions, such as 4x800 meters at a pace faster than race pace, with 2 minutes of rest in between, to enhance speed endurance.
    • Tempo Runs: Include tempo runs of 20-30 minutes at a comfortably hard pace to improve lactate threshold.
  • Burpees Broad Jump: This segment was slower than average, indicating a need to improve explosive power and agility. Training Strategies:
    • Plyometric Drills: Incorporate box jumps and burpee variations to improve explosive strength.
    • Agility Drills: Use ladder drills and cone drills to enhance quick foot movements and agility.

Race Strategies

  • Adjust Pacing: Start at a more conservative pace to avoid early fatigue. This will help maintain energy levels for later segments.
  • Practice Transitions: Improve roxzone efficiency by practicing quick transitions between exercise zones, minimizing rest time.
  • Focus on Compromised Running: Simulate race conditions by practicing running immediately after strength exercises, such as sled pushes or burpees, to train the body to adapt to compromised running scenarios.
Similar Athletes
Van Druten Maarten 2024 Amsterdam 01:21:20
Sparkes Adam 2024 Glasgow 01:21:55
Van Der Pluym Harmen 2023 Karlsruhe 01:21:07
Badcock Ashley 2024 Melbourne 01:21:55
Maxwell Justin 2024 Birmingham 01:21:29
Mccartney Shaun 2023 Glasgow 01:21:29
Marks Christopher 2021 Austin 01:21:14
Eekhof Hans 2024 Maastricht 01:20:57
Dye Daniel 2024 Manchester 01:21:53
Donaldson Michael 2024 Amsterdam 01:21:14

Measure Your Performance Against Top Athletes

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