Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Van Der Wal Klaas

Van Der Wal Klaas 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 30-34 #145047 01:19:30 177th in AG | Top 35.8% 675th | Top 30.3%
-00:49
39:12
Run Total
-00:06
04:54
Avg. Lap
+00:31
04:51
Best Lap
+02:01
35:28
Workout Total
+00:16
04:26
Avg. Workout
-01:08
04:54
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 Der Wal Klaas'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 Der Wal Klaas'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 Der Wal Klaas'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 Der Wal Klaas'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 05:23. Check the detail of the improvement plan below.

02:35 Potential Improvement 48.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:35 07:54 to 05:19 48.0%
Burpees Broad Jump 01:33 05:53 to 04:20 28.8%
Sandbag Lunges 00:34 04:52 to 04:18 10.5%
Run Total 00:30 39:12 to 38:42 9.3%
Ski Erg 00:09 04:23 to 04:14 2.8%
Rowing 00:02 04:36 to 04:34 0.6%
Sled Push 00:00 02:10 to 02:10 0.0%
Sled Pull 00:00 03:54 to 03:54 0.0%
Farmers Carry 00:00 01:46 to 01:46 0.0%

Splits Time

Van Der Wal Klaas Perfect Race
Splits Total Average Total
Running 1 03:36 00:00 04:20 -00:44 00:00 +00:00
Ski Erg 04:23 03:36 04:20 +00:03 04:20 -00:44
Running 2 04:51 07:59 04:41 +00:10 08:40 -00:41
Sled Push 02:10 12:50 02:41 -00:31 13:21 -00:31
Running 3 04:58 15:00 05:05 -00:07 16:02 -01:02
Sled Pull 03:54 19:58 04:30 -00:36 21:07 -01:09
Running 4 04:57 23:52 05:04 -00:07 25:37 -01:45
Burpees Broad Jump 05:53 28:49 04:46 +01:07 30:41 -01:52
Running 5 05:09 34:42 05:12 -00:03 35:27 -00:45
Rowing 04:36 39:51 04:40 -00:04 40:39 -00:48
Running 6 05:00 44:27 05:04 -00:04 45:19 -00:52
Farmers Carry 01:46 49:27 02:01 -00:15 50:23 -00:56
Running 7 05:04 51:13 05:03 +00:01 52:24 -01:11
Sandbag Lunges 04:52 56:17 04:38 +00:14 57:27 -01:10
Running 8 05:41 01:01:09 05:32 +00:09 01:02:05 -00:56
Wall Balls 07:54 01:06:50 05:51 +02:03 01:07:37 -00:47
Roxzone 04:54 01:19:30 06:02 -01:08 01:19:30
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Klaas Van Der Wal delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 21% overall and top 26% in his age group. His total running time was noticeably strong, clocking in at 00:39:12, which is 01:10 faster than the average. This indicates that Klaas has a runner's profile, excelling more in running segments than strength-based exercises. However, his performance in initial running segments was a bit inconsistent, with Running 1 being significantly faster than average, suggesting a fast start. He maintained good pacing in subsequent running segments, except for Running 8, which was slightly slower.

Segments to Improve

  • Wall Balls: At 00:07:54, this segment was 02:04 slower than average, ranking in the 95th percentile. To improve:
    • Drills: Focus on high-rep wall ball training sessions to improve endurance. Incorporate Tabata-style workouts to enhance cardiovascular capacity.
    • Exercises: Include squats and overhead presses in your routine to build overall strength and endurance for wall balls.
    • Form Corrections: Ensure proper squat depth and explosive upward movement to maximize efficiency.
  • Burpees Broad Jump: With a time of 00:05:53, this was 01:13 slower than the average. Recommendations include:
    • Drills: Practice burpee variations focusing on speed and explosive power. Include plyometric exercises such as box jumps to enhance jumping ability.
    • Exercises: Add core strengthening workouts like planks and Russian twists to improve stability during transitions.
    • Form Corrections: Focus on a smooth transition from burpee to jump to reduce transition time.
  • Sandbag Lunges: At 00:04:52, this was 00:17 slower than the average. To enhance performance:
    • Drills: Execute walking lunges with added weight for strength building. Incorporate balance exercises to improve stability.
    • Exercises: Include leg press and step-ups in your regimen to increase leg strength.
    • Form Corrections: Maintain an upright posture and ensure knee alignment over the foot during lunges.

Race Strategies

  • Start Pacing: Avoid starting too quickly in the initial running segments to conserve energy for later stages.
  • Transition Efficiency: Continue to focus on reducing Roxzone time by practicing quick transitions between exercises.
  • Strength-Endurance Balance: While running is a strength, improving strength-endurance will help balance overall performance, especially in strength-based segments.
  • Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve transition efficiency.
Similar Athletes
Breeze Daniel 2023 London 01:19:16
Skinner Brian 2024 New York 01:19:30
Johnston Adam 2024 Manchester 01:19:07
Atkinson Steve 2024 Birmingham 01:19:04
Craig Jordy 2024 Birmingham 01:19:19
Mckenzie Peter 2023 Glasgow 01:19:18
O'Neill Shane 2024 Dubai 01:19:36
Loroño Galván Eduardo 2023 Bilbao 01:19:41
Sinnig Nico 2024 Berlin 01:19:41
Hodgkiss Lydon 2024 Perth 01:19:48

Measure Your Performance Against Top Athletes

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