Season 22/23 2023 Malaga (681) HYROX (560) Men (405) Van Der Lugt Willem

Van Der Lugt Willem Hyrox Result

Dive into this athlete’s performance at 2023 Malaga 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 35-39 #150020 01:26:15 55th in AG | Top 65.5% 234th | Top 57.8%
-01:17
41:42
Run Total
-00:09
05:13
Avg. Lap
+00:05
04:40
Best Lap
+00:49
37:13
Workout Total
+00:06
04:39
Avg. Workout
+00:30
07:24
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 Lugt Willem'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 Lugt Willem'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 Lugt Willem'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 Lugt Willem'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 03:12. Check the detail of the improvement plan below.

01:07 Potential Improvement 34.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:07 06:09 to 05:02 34.9%
Sled Push 00:57 03:40 to 02:43 29.7%
Farmers Carry 00:32 02:35 to 02:03 16.7%
Ski Erg 00:27 04:50 to 04:23 14.1%
Rowing 00:09 04:53 to 04:44 4.7%
Sled Pull 00:00 04:26 to 04:26 0.0%
Sandbag Lunges 00:00 04:44 to 04:44 0.0%
Wall Balls 00:00 05:56 to 05:56 0.0%
Run Total 00:00 41:42 to 41:42 0.0%

Splits Time

Van Der Lugt Willem Perfect Race
Splits Total Average Total
Running 1 04:40 00:00 04:38 +00:02 00:00 +00:00
Ski Erg 04:50 04:40 04:27 +00:23 04:38 +00:02
Running 2 05:05 09:30 04:59 +00:06 09:05 +00:25
Sled Push 03:40 14:35 02:56 +00:44 14:04 +00:31
Running 3 05:04 18:15 05:25 -00:21 17:00 +01:15
Sled Pull 04:26 23:19 05:00 -00:34 22:25 +00:54
Running 4 05:27 27:45 05:25 +00:02 27:25 +00:20
Burpees Broad Jump 06:09 33:12 05:20 +00:49 32:50 +00:22
Running 5 05:23 39:21 05:35 -00:12 38:10 +01:11
Rowing 04:53 44:44 04:49 +00:04 43:45 +00:59
Running 6 05:05 49:37 05:27 -00:22 48:34 +01:03
Farmers Carry 02:35 54:42 02:12 +00:23 54:01 +00:41
Running 7 05:18 57:17 05:25 -00:07 56:13 +01:04
Sandbag Lunges 04:44 01:02:35 05:07 -00:23 01:01:38 +00:57
Running 8 05:45 01:07:19 06:03 -00:18 01:06:45 +00:34
Wall Balls 05:56 01:13:04 06:33 -00:37 01:12:48 +00:16
Roxzone 07:24 01:26:15 06:54 +00:30 01:26:15
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Willem Van Der Lugt performed well in the 2023 Malaga Hyrox race, finishing with an overall rank of 234, which places him in the top 41% of 560 athletes. In his age group (35-39), he achieved a rank of 55, placing him in the top 48% of 113 athletes. His overall time of 01:26:15 indicates a solid performance. However, there are specific areas that can be improved upon to enhance his overall performance.

Pacing Analysis:
Willem's pacing during the race was relatively consistent, with some segments performed slightly slower or faster than average. This indicates a well-maintained effort throughout the race. However, it is worth noting that his performance in the Burpees Broad Jump segment and the Roxzone (transition) segment resulted in the most time lost. These areas should be a primary focus for improvement.

Profile Analysis:
Based on the total running time, Willem has a more balanced profile in terms of running and strength. However, his total running time was 00:14 slower than average, suggesting that he could benefit from additional training in running. To optimize his overall performance, he should focus on improving his running ability while maintaining his strength training.

Segments to Improve


1. Burpees Broad Jump:
Willem lost 01:09 compared to the average time in this segment. To improve, he can incorporate specific exercises such as burpee variations, plyometric training, and explosive leg exercises. Additionally, practicing efficient technique and optimizing transitions between burpees and broad jumps will help reduce time lost.

2. Roxzone:
Willem took 00:39 longer than the average time in the Roxzone segment. To improve this area, he should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT), circuit training, and practicing quick transitions between exercises will help reduce time spent in the Roxzone.

3. Sled Push:
Willem took 00:27 longer than the average time in the Sled Push segment. To enhance performance in this area, he should focus on building strength and power in his lower body. Exercises such as sled pushes, squats, lunges, and deadlifts will help improve his ability to push the sled efficiently.

4. Ski Erg:
Willem took 00:26 longer than the average time in the Ski Erg segment. To improve, he should incorporate specific training on the Ski Erg machine, focusing on improving technique, power output, and endurance. Interval training, tempo workouts, and incorporating upper body strength exercises will also benefit his performance in this segment.

5. Farmers Carry:
Willem took 00:20 longer than the average time in the Farmers Carry segment. To enhance performance in this area, he should focus on improving grip strength, core stability, and overall endurance. Exercises such as farmers carries, dead hangs, and forearm exercises will help improve his grip strength and ability to carry heavy loads efficiently.

Strategies


1. Pacing:
Willem should focus on maintaining a consistent pace throughout the race to avoid burnout and optimize overall performance. He should carefully monitor his effort level during each segment to ensure he can sustain his performance.

2. Transition Efficiency:
To reduce time spent in the Roxzone, Willem should practice quick and efficient transitions between exercises. This can be achieved through regular practice of his race-day routine, focusing on minimizing downtime and moving swiftly between stations.

3. Specific Training:
Willem should incorporate targeted training sessions for the segments where he lost the most time. By dedicating specific workouts to improving these areas, he can build the necessary strength, endurance, and technique required for optimal performance.

4. Mental Preparation:
Willem should engage in mental preparation techniques such as visualization, positive self-talk, and goal-setting to enhance his focus and mindset during the race. This will help him maintain motivation and push through challenging segments.

In conclusion, Willem Van Der Lugt performed well in the 2023 Malaga Hyrox race, but there are areas where he can improve to enhance his overall performance. By targeting specific segments for improvement, incorporating tailored training strategies, and implementing effective race strategies, Willem can optimize his performance in future races.

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
Cotterhill Niall 2024 Glasgow 01:25:58
Spruit Joey 2024 Rotterdam 01:26:02
Cantarel Matthieu 2024 Bordeaux 01:26:00
Rabis Antoine 2024 Marseille 01:26:38
Knezevic Djordje 2024 Frankfurt 01:26:08
Rideout Nicholas 2024 Birmingham 01:26:02
Van Antwerpen Donovan 2024 Melbourne 01:26:06
Mourtokokis Chris 2023 Chicago 01:26:16
Kaya Kayhan 2024 Stuttgart 01:26:24
Boyce Bradley 2023 Anaheim 01:26:25

Measure Your Performance Against Top Athletes

Other Results from this athlete
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2024 Maastricht 01:14:46

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