Nicolai Robert 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 #104032 01:21:09 115th in AG | Top 38.9% 793rd | Top 35.6%
-00:22
40:16
Run Total
-00:02
05:02
Avg. Lap
+00:40
05:04
Best Lap
+01:13
35:29
Workout Total
+00:09
04:26
Avg. Workout
-00:51
05:28
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 Nicolai Robert'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 Nicolai Robert'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 Nicolai Robert'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 Nicolai Robert'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 04:44. Check the detail of the improvement plan below.

01:31 Potential Improvement 32.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:31 05:57 to 04:26 32.0%
Burpees Broad Jump 00:56 05:26 to 04:30 19.7%
Run Total 00:50 40:16 to 39:26 17.6%
Ski Erg 00:34 04:50 to 04:16 12.0%
Rowing 00:19 04:55 to 04:36 6.7%
Farmers Carry 00:19 02:13 to 01:54 6.7%
Sled Push 00:15 02:43 to 02:28 5.3%
Sled Pull 00:00 04:04 to 04:04 0.0%
Wall Balls 00:00 05:21 to 05:21 0.0%

Splits Time

Nicolai Robert Perfect Race
Splits Total Average Total
Running 1 03:41 00:00 04:25 -00:44 00:00 +00:00
Ski Erg 04:50 03:41 04:22 +00:28 04:25 -00:44
Running 2 05:04 08:31 04:45 +00:19 08:47 -00:16
Sled Push 02:43 13:35 02:44 -00:01 13:32 +00:03
Running 3 05:07 16:18 05:08 -00:01 16:16 +00:02
Sled Pull 04:04 21:25 04:38 -00:34 21:24 +00:01
Running 4 05:06 25:29 05:07 -00:01 26:02 -00:33
Burpees Broad Jump 05:26 30:35 04:57 +00:29 31:09 -00:34
Running 5 05:05 36:01 05:16 -00:11 36:06 -00:05
Rowing 04:55 41:06 04:42 +00:13 41:22 -00:16
Running 6 05:07 46:01 05:09 -00:02 46:04 -00:03
Farmers Carry 02:13 51:08 02:04 +00:09 51:13 -00:05
Running 7 05:21 53:21 05:07 +00:14 53:17 +00:04
Sandbag Lunges 05:57 58:42 04:47 +01:10 58:24 +00:18
Running 8 05:49 01:04:39 05:37 +00:12 01:03:11 +01:28
Wall Balls 05:21 01:10:28 06:02 -00:41 01:08:48 +01:40
Roxzone 05:28 01:21:09 06:19 -00:51 01:21:09
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Robert Nicolai delivered a commendable performance in the 2024 Amsterdam Hyrox race, placing within the top 25% overall and the top 27% in his age group. His total running time was notably faster than average, indicating a strong running profile. However, his pacing analysis suggests he might have started off too fast in the initial running segments, which could have impacted his performance in later segments, particularly strength-based exercises. Despite this, his ability to maintain a competitive pace in running sections highlights his endurance and stamina.

Segments to Improve

  • Sandbag Lunges: This segment showed the most potential for improvement, being significantly slower than average. To enhance performance in this area, focus on building leg strength and stability with exercises like lunges, squats, and leg presses. Incorporate plyometric drills such as box jumps to improve explosive power, which can aid in maintaining a steady pace during lunges.
  • Burpees Broad Jump: Improving agility and explosive power are key here. Practice burpee variations and incorporate power exercises like squat jumps and kettlebell swings. Focus on technique to ensure efficient movement and reduce fatigue during the race.
  • Ski Erg: To boost performance, integrate ski erg intervals into training. Focus on upper body strength with exercises like lat pull-downs and seated rows. Emphasize core stability drills to improve overall efficiency and endurance on the ski erg.
  • Rowing: Enhance rowing performance with technique drills focusing on stroke efficiency. Work on endurance and strength with a combination of steady-state rows and high-intensity intervals. Strengthen back and shoulder muscles with exercises like bent-over rows and shoulder presses.
  • Farmers Carry: Improve grip strength and overall endurance with exercises like deadlifts, shrugs, and grip strengtheners. Practice carrying heavy weights over longer distances to simulate race conditions.

Race Strategies

  • Practice Pacing: Given the initial fast pace, practice controlled pacing in training to avoid early burnout. Use tempo runs and negative split runs to improve pacing strategies.
  • Optimize Transitions: Work on minimizing time spent in the Roxzone by practicing quick transitions between exercises. Incorporate drills that simulate race conditions to improve transition efficiency.
  • Compromised Running Scenarios: Train running immediately after strength exercises to simulate race conditions. This will help in maintaining pace and form in running segments following high-intensity workouts.

By focusing on these areas of improvement and implementing the suggested training techniques, Robert can enhance his performance in future races and achieve even better rankings.

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
Similar Athletes
Gillespie Dave 2023 London 01:21:14
Lawlor Sam 2023 Birmingham 01:20:41
Wright David 2023 Manchester 01:21:16
Timmins Chris 2021 Birmingham 01:20:51
Merten Marcel 2023 München 01:21:03
Bliss Tim 2024 Gdansk 01:21:21
Förster Dario 2023 Hamburg 01:21:11
Donaldson Paul 2024 Melbourne 01:21:21
Gomez Gonzalez Antonio 2023 Barcelona 01:20:47
Luck George 2024 London 01:20:44

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Maastricht 01:51:19
2022 Amsterdam 01:26:33
2024 Rotterdam 01:32:28

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download