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 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 04:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sandbag Lunges | 02:06 (From 08:22 to 06:16) | 42.4% |
| BBJ | 01:23 (From 08:10 to 06:47) | 27.9% |
| Sled Pull | 00:38 (From 06:39 to 06:01) | 12.8% |
| Wall Balls | 00:37 (From 08:47 to 08:10) | 12.5% |
| Farmers Carry | 00:11 (From 02:47 to 02:36) | 3.7% |
| Run Total | 00:02 (From 49:08 to 49:06) | 0.7% |
| Ski Erg | 00:00 (From 04:23 to 04:23) | 0.0% |
| Sled Push | 00:00 (From 03:14 to 03:14) | 0.0% |
| Rowing | 00:00 (From 04:56 to 04:56) | 0.0% |
| Jespers Michiel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:09 | 00:00 | 05:14 -01:05 | 00:00 +00:00 |
| Ski Erg | 04:23 | 04:09 | 04:42 -00:19 | 05:14 -01:05 |
| Running 2 | 05:56 | 08:32 | 05:44 +00:12 | 09:56 -01:24 |
| Sled Push | 03:14 | 14:28 | 03:29 -00:15 | 15:40 -01:12 |
| Running 3 | 06:04 | 17:42 | 06:19 -00:15 | 19:09 -01:27 |
| Sled Pull | 06:39 | 23:46 | 06:03 +00:36 | 25:28 -01:42 |
| Running 4 | 06:16 | 30:25 | 06:18 -00:02 | 31:31 -01:06 |
| Burpees Broad Jump | 08:10 | 36:41 | 06:54 +01:16 | 37:49 -01:08 |
| Running 5 | 06:20 | 44:51 | 06:34 -00:14 | 44:43 +00:08 |
| Rowing | 04:56 | 51:11 | 05:13 -00:17 | 51:17 -00:06 |
| Running 6 | 06:20 | 56:07 | 06:22 -00:02 | 56:30 -00:23 |
| Farmers Carry | 02:47 | 01:02:27 | 02:35 +00:12 | 01:02:52 -00:25 |
| Running 7 | 06:05 | 01:05:14 | 06:20 -00:15 | 01:05:27 -00:13 |
| Sandbag Lunges | 08:22 | 01:11:19 | 06:27 +01:55 | 01:11:47 -00:28 |
| Running 8 | 08:02 | 01:19:41 | 07:35 +00:27 | 01:18:14 +01:27 |
| Wall Balls | 08:47 | 01:27:43 | 08:23 +00:24 | 01:25:49 +01:54 |
| Roxzone | 06:56 | 01:43:18 | 09:06 -02:10 | 01:43:18 |
Michiel's best running lap was 00:04:09, which was 00:55 faster than the average time.
To improve in the Sandbag Lunges segment, Michiel should focus on improving his strength and endurance. Incorporating exercises such as squats, lunges, and deadlifts into his training routine will help strengthen the muscles used in the lunges. Additionally, practicing the sandbag lunges with proper form and technique will improve efficiency and reduce time.
For the Burpees Broad Jump segment, Michiel should work on improving his speed and explosiveness. Incorporating exercises such as plyometric jumps, burpees, and sprints into his training routine will help improve his power and speed for this segment. Additionally, practicing the burpees with proper form and a smooth transition between jumps will help reduce time.
In the Run Total segment, Michiel should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, tempo runs, and hill sprints into his training routine will help improve his running speed and endurance. Additionally, practicing quick transitions between segments during training will help improve his overall time.
To improve in the Running 8 segment, Michiel should focus on improving his endurance and speed. Incorporating longer distance runs, interval training, and hill repeats into his training routine will help improve his overall running performance. Additionally, practicing proper running form and pacing during training will help improve efficiency and reduce time.
For the Running 2 segment, Michiel should focus on improving his speed and endurance. Incorporating interval training, tempo runs, and fartlek workouts into his training routine will help improve his running performance. Additionally, practicing proper running form and pacing during training will help improve efficiency and reduce time.
In the Sled Pull segment, Michiel should focus on improving his strength and technique. Incorporating exercises such as deadlifts, rows, and sled pushes into his training routine will help improve his overall strength for the sled pull. Additionally, practicing proper sled pull technique and maintaining a steady rhythm during training will help improve efficiency and reduce time.
For the Wall Balls segment, Michiel should focus on improving his strength and endurance. Incorporating exercises such as squats, wall sits, and shoulder presses into his training routine will help improve his overall strength for wall balls. Additionally, practicing proper wall ball technique and maintaining a consistent pace during training will help improve efficiency and reduce time.
Additionally, Michiel should focus on efficient transitions between segments. Practicing quick and smooth transitions during training will help save time and energy during the race.
Lastly, Michiel should listen to his body and adjust his effort accordingly. If he feels fatigued or struggling in a particular segment, he should focus on maintaining good form and technique to prevent injury and conserve energy.
By implementing these strategies and focusing on the areas of improvement highlighted in the split analysis, Michiel can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Arzadon Alvin | 2023 Dubai | 01:43:00 | |
| O Donnell Blane | 2023 Dublin | 01:43:32 | |
| Mistry Zubeen | 2023 Dallas | 01:43:41 | |
| Olorenshaw Simon | 2024 Birmingham | 01:43:09 | |
| Crowley David | 2021 Birmingham | 01:43:34 | |
| Casas Caram Enrique | 2024 Ciudad de Mexico | 01:42:57 | |
| Vongsavanh Oudom | 2023 Paris | 01:42:52 | |
| Birmingham Stephen | 2024 Brisbane | 01:43:12 | |
| O'Dwyer David | 2024 Dublin | 01:43:03 | |
| Odonnell Daniel | 2024 Melbourne | 01:43:11 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Jespers Michiel
