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 567 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 08:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 07:00 (From 01:00:02 to 53:02) | 77.9% |
| Sled Push | 00:46 (From 04:43 to 03:57) | 8.5% |
| Sled Pull | 00:34 (From 07:18 to 06:44) | 6.3% |
| BBJ | 00:23 (From 08:05 to 07:42) | 4.3% |
| Rowing | 00:15 (From 05:38 to 05:23) | 2.8% |
| Ski Erg | 00:01 (From 04:54 to 04:53) | 0.2% |
| Farmers Carry | 00:00 (From 02:30 to 02:30) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:18 to 05:18) | 0.0% |
| Wall Balls | 00:00 (From 07:52 to 07:52) | 0.0% |
| Verduin Sander | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:12 | 00:00 | 05:36 -01:24 | 00:00 +00:00 |
| Ski Erg | 04:54 | 04:12 | 04:51 +00:03 | 05:36 -01:24 |
| Running 2 | 08:24 | 09:06 | 06:14 +02:10 | 10:27 -01:21 |
| Sled Push | 04:43 | 17:30 | 03:48 +00:55 | 16:41 +00:49 |
| Running 3 | 09:19 | 22:13 | 06:59 +02:20 | 20:29 +01:44 |
| Sled Pull | 07:18 | 31:32 | 06:40 +00:38 | 27:28 +04:04 |
| Running 4 | 06:53 | 38:50 | 06:56 -00:03 | 34:08 +04:42 |
| Burpees Broad Jump | 08:05 | 45:43 | 07:57 +00:08 | 41:04 +04:39 |
| Running 5 | 07:21 | 53:48 | 07:20 +00:01 | 49:01 +04:47 |
| Rowing | 05:38 | 01:01:09 | 05:25 +00:13 | 56:21 +04:48 |
| Running 6 | 07:25 | 01:06:47 | 07:01 +00:24 | 01:01:46 +05:01 |
| Farmers Carry | 02:30 | 01:14:12 | 02:51 -00:21 | 01:08:47 +05:25 |
| Running 7 | 07:42 | 01:16:42 | 07:02 +00:40 | 01:11:38 +05:04 |
| Sandbag Lunges | 05:18 | 01:24:24 | 07:17 -01:59 | 01:18:40 +05:44 |
| Running 8 | 08:50 | 01:29:42 | 08:49 +00:01 | 01:25:57 +03:45 |
| Wall Balls | 07:52 | 01:38:32 | 09:32 -01:40 | 01:34:46 +03:46 |
| Roxzone | 08:47 | 01:55:02 | 10:44 -01:57 | 01:55:02 |
Based on the splits analysis, Sander had a faster running time in Running 1, but slower times in Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8 compared to the average. He also had slower times in Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Rowing, Sandbag Lunges, and Wall Balls compared to the average.
Additionally, Sander should ensure that he is adequately hydrated and fueled throughout the race. Proper nutrition and hydration can significantly impact performance and endurance.
Overall, Sander should tailor his training program to focus on improving his running endurance, overall fitness, and strength. By incorporating specific exercises, drills, and training routines as mentioned above, he can enhance his performance in the identified areas of improvement.
| Similar Athletes | |||
|---|---|---|---|
| Hudson Justin | 2023 Birmingham | 01:55:01 | |
| Davies Alfie | 2024 Manchester | 01:55:12 | |
| Fiammarelli Davide | 2024 Turin | 01:54:55 | |
| Zammit Mark | 2024 Vienna - European Championship | 01:55:10 | |
| MermoudGasser Logan | 2024 Paris | 01:55:20 | |
| Mccartney Nicholas | 2024 Brisbane | 01:55:09 | |
| Chiu James | 2024 Singapore | 01:54:45 | |
| Boyes Aaron | 2024 Perth | 01:54:58 | |
| Hogan Reece | 2024 Bordeaux | 01:55:15 | |
| Aguilar Boehmert Michel | 2018 Stuttgart | 01:54:35 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam Verduin Sander | 01:57:39 | |
| 2023 Maastricht European Championships Verduin Sander | 02:01:06 | |
| 2024 Rotterdam Verduin Sander | 01:54:34 | |
| 2024 Amsterdam Verduin Sander | 01:39:10 | |
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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Verduin Sander
