Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Verwer Mel

Verwer Mel Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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 25-29 #144040 01:25:07 99th in AG | Top 35.2% 422nd | Top 30.6%
+02:01
44:28
Run Total
+00:16
05:34
Avg. Lap
+00:10
04:42
Best Lap
-01:06
34:51
Workout Total
-00:08
04:21
Avg. Workout
-00:53
05:52
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 Verwer Mel'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 Verwer Mel'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 Verwer Mel'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 Verwer Mel'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.

02:59 Potential Improvement 63.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:59 44:28 to 41:29 63.0%
Ski Erg 00:28 04:50 to 04:22 9.9%
Sled Pull 00:23 04:59 to 04:36 8.1%
Burpees Broad Jump 00:19 05:17 to 04:58 6.7%
Wall Balls 00:19 06:20 to 06:01 6.7%
Farmers Carry 00:12 02:14 to 02:02 4.2%
Rowing 00:04 04:47 to 04:43 1.4%
Sled Push 00:00 02:36 to 02:36 0.0%
Sandbag Lunges 00:00 03:48 to 03:48 0.0%

Splits Time

Verwer Mel Perfect Race
Splits Total Average Total
Running 1 04:56 00:00 04:35 +00:21 00:00 +00:00
Ski Erg 04:50 04:56 04:26 +00:24 04:35 +00:21
Running 2 04:42 09:46 04:56 -00:14 09:01 +00:45
Sled Push 02:36 14:28 02:51 -00:15 13:57 +00:31
Running 3 07:30 17:04 05:22 +02:08 16:48 +00:16
Sled Pull 04:59 24:34 04:53 +00:06 22:10 +02:24
Running 4 05:26 29:33 05:21 +00:05 27:03 +02:30
Burpees Broad Jump 05:17 34:59 05:17 +00:00 32:24 +02:35
Running 5 05:45 40:16 05:31 +00:14 37:41 +02:35
Rowing 04:47 46:01 04:48 -00:01 43:12 +02:49
Running 6 05:11 50:48 05:22 -00:11 48:00 +02:48
Farmers Carry 02:14 55:59 02:10 +00:04 53:22 +02:37
Running 7 05:08 58:13 05:21 -00:13 55:32 +02:41
Sandbag Lunges 03:48 01:03:21 05:04 -01:16 01:00:53 +02:28
Running 8 05:55 01:07:09 05:57 -00:02 01:05:57 +01:12
Wall Balls 06:20 01:13:04 06:28 -00:08 01:11:54 +01:10
Roxzone 05:52 01:25:07 06:45 -00:53 01:25:07
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Mel Verwer showed a commendable performance in the 2024 Rotterdam HYROX, ranking in the top 21% overall and top 25% in his age group. His total running time was slower than average, indicating a stronger performance in strength exercises than in running. This suggests that Mel has a more hybrid profile but leans slightly towards strength. His pacing seemed to start off slower in the first run segment but improved in subsequent runs, indicating potential pacing strategy issues or a need for a more consistent running performance throughout the race.

Segments to Improve:

  • Run Total: Mel's total running time was slower than average, indicating room for improvement. Integrating interval training, focusing on varying distances and speeds, can help improve overall running performance. Incorporating hill sprints and tempo runs will also build endurance and speed. Additionally, focusing on running form through drills such as high knees, butt kicks, and stride outs can enhance efficiency.
  • Burpees Broad Jump: This segment was slower than desired. To improve, Mel can incorporate plyometric exercises such as box jumps, squat jumps, and lunge jumps to increase explosive power. Practicing the specific movement of the burpee broad jump, focusing on fluidity and minimizing ground contact time, will also be beneficial.
  • Wall Balls: To enhance performance in wall balls, focusing on squat depth and arm strength is crucial. Incorporating front squats, thrusters, and medicine ball throws can improve power and endurance. Emphasizing form, particularly the efficiency of the squat and the throw, will help reduce fatigue and improve time.
  • Sled Pull: Although not the weakest segment, there is room for improvement. Strength training focusing on the posterior chain, including exercises like deadlifts, pull-throughs, and kettlebell swings, can boost performance. Additionally, practicing the sled pull with varying weights and distances can help adapt to the resistance and improve technique.
  • Ski Erg: To improve Ski Erg times, focusing on core strength and arm endurance is key. Exercises such as Russian twists, planks, and pull-ups can build the necessary strength. Interval training on the Ski Erg, focusing on sprints and longer, steady-state sessions, will also improve endurance and technique.

Race Strategies:

  • Consistent Pacing: Mel's running segments indicate a need for a more consistent pacing strategy. Setting target paces for each running segment based on training data can help manage energy more efficiently throughout the race.
  • Transitions: With a roxzone time faster than average, Mel shows good transition efficiency but still room for improvement. Practicing swift transitions between exercises in training, focusing on quick equipment adjustments and minimizing rest, can shave off valuable seconds.
  • Nutrition and Hydration: Proper nutrition and hydration before and during the race can significantly impact performance. Experimenting with different strategies during training to find what works best can help maintain energy levels and prevent fatigue.
  • Recovery Focus: Incorporating active recovery sessions and focusing on mobility work can help improve overall fitness and transition times between exercises. Techniques such as foam rolling, stretching, and yoga can enhance flexibility and reduce the risk of injury.

By focusing on these areas of improvement and implementing the suggested strategies, Mel Verwer can look forward to not only improving his rank in future HYROX races but also becoming a more well-rounded and efficient athlete.

Similar Athletes
Briody Gordon 2024 Glasgow 01:25:21
Koja Abdullah 2023 Dubai 01:24:56
Kramer Artur 2022 München 01:24:58
Mccabe Dylan 2022 New York 01:25:08
Andzouma Ossanandele Noha 2024 Paris 01:24:54
Payne Michael 2023 New York 01:25:20
Sosnowski Robin 2024 Poznan 01:25:04
Van Der Heiden Jesse 2024 Gdansk 01:25:28
Cordsen Markus 2024 Köln 01:24:54
Thomas Lachlan 2024 Melbourne 01:25:24

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