Eltenberg Nando 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 16-24 #112039 01:18:25 66th in AG | Top 22.8% 599th | Top 26.9%
+03:53
43:23
Run Total
+00:29
05:25
Avg. Lap
+01:02
05:20
Best Lap
-02:54
30:06
Workout Total
-00:22
03:45
Avg. Workout
-00:55
05:01
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 Eltenberg Nando'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 Eltenberg Nando'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 Eltenberg Nando'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 Eltenberg Nando'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 06:05. Check the detail of the improvement plan below.

05:05 Potential Improvement 83.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:05 43:23 to 38:18 83.6%
Wall Balls 00:31 05:45 to 05:14 8.5%
Ski Erg 00:15 04:28 to 04:13 4.1%
Farmers Carry 00:09 01:58 to 01:49 2.5%
Rowing 00:05 04:37 to 04:32 1.4%
Sled Push 00:00 02:11 to 02:11 0.0%
Sled Pull 00:00 03:46 to 03:46 0.0%
Burpees Broad Jump 00:00 03:34 to 03:34 0.0%
Sandbag Lunges 00:00 03:47 to 03:47 0.0%

Splits Time

Eltenberg Nando Perfect Race
Splits Total Average Total
Running 1 03:55 00:00 04:18 -00:23 00:00 +00:00
Ski Erg 04:28 03:55 04:20 +00:08 04:18 -00:23
Running 2 05:20 08:23 04:37 +00:43 08:38 -00:15
Sled Push 02:11 13:43 02:40 -00:29 13:15 +00:28
Running 3 05:26 15:54 05:00 +00:26 15:55 -00:01
Sled Pull 03:46 21:20 04:26 -00:40 20:55 +00:25
Running 4 05:32 25:06 04:59 +00:33 25:21 -00:15
Burpees Broad Jump 03:34 30:38 04:38 -01:04 30:20 +00:18
Running 5 05:39 34:12 05:07 +00:32 34:58 -00:46
Rowing 04:37 39:51 04:39 -00:02 40:05 -00:14
Running 6 05:36 44:28 05:01 +00:35 44:44 -00:16
Farmers Carry 01:58 50:04 02:00 -00:02 49:45 +00:19
Running 7 05:44 52:02 05:00 +00:44 51:45 +00:17
Sandbag Lunges 03:47 57:46 04:33 -00:46 56:45 +01:01
Running 8 06:15 01:01:33 05:27 +00:48 01:01:18 +00:15
Wall Balls 05:45 01:07:48 05:44 +00:01 01:06:45 +01:03
Roxzone 05:01 01:18:25 05:56 -00:55 01:18:25
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Nando, first off, props to you for pushing through the 2024 Amsterdam HYROX! Finishing in the top 26% overall and top 22% in your age group is no small feat. You’ve clearly got the heart of a lion! 🦁 Your overall time of 01:18:25 shows that you’ve got a solid base to build on, but there are some key areas we can tweak to elevate your performance even further.

Looking at your pacing, it seems you started strong with your first run segment at 00:03:55, which was 23 seconds faster than average. However, you may have gone out a bit too hot, as your subsequent runs saw a noticeable slowdown, culminating in a 00:06:15 on the last run. This suggests a classic case of getting a little too excited at the start. Remember, it’s a marathon, not a sprint—well, kind of! 😅

As for your profile, you’ve got a runner’s legs, but you might need to channel some more strength training into your routine. Your total running time was 00:43:23, which is 3:46 slower than average—definitely an area to focus on. You’ve got the stamina, but we need to balance that with strength to tackle those demanding HYROX challenges!

Segments to Improve:

Now, let’s dive into the segments where there’s room for improvement:

  • Running 2 (00:05:20) - This was your slowest lap, and it cost you. You dropped to the 95th percentile here. To combat this, we need to work on pacing strategies and endurance training. Consider incorporating interval training into your runs. Try 5-minute intervals at a pace slightly faster than your target race pace, followed by 2 minutes of recovery jogs. This will help you learn to maintain a faster pace without burning out too quickly.
  • Wall Balls (00:05:45) - Just a second slower than average might not seem like much, but it ranks you in the 56th percentile. Focus on your squat depth and the height of your throws. Try to keep your core engaged and aim for a consistent rhythm. To boost your performance here, add a workout like this: 3 rounds of 20 wall balls, resting 1 minute between sets. Aim for quick transitions to mimic race conditions.
  • Ski Erg (00:04:28) - While this segment was just slightly off, sitting at the 71st percentile, we can still optimize it. Focus on your pull technique—drive with your legs while keeping a straight back to maximize power. Incorporate 4x500m intervals at race pace on the Ski Erg with 1-2 minutes of rest in between. This will help you build strength while maintaining your endurance.
Race Strategies:

Now that we know where to improve, let’s talk strategy:

  • Pacing: Start your runs conservatively. Aim to run your first two laps at or near your average pace, and then gradually increase your speed if you’re feeling good. This will help you avoid the dreaded slow-down in later segments.
  • Transition Time: Your Roxzone (00:05:01) was faster than average, but there’s always room for improvement. Practice your transitions during training by reducing downtime between exercises. Set up a mock course and time how quickly you can move from one station to the next. Every second counts, so hustle like you’re chasing down a burrito after a workout! 🌯
  • Nutrition & Hydration: Ensure you’re fueling properly before and during the race. Experiment with energy gels or chews during training to find what works best for your stomach on race day. Remember, you can’t outrun a bad diet, but you can certainly eat your way to a stronger race performance!
Conclusion:

Nando, you’ve already shown that you’ve got what it takes to compete at a high level. Now it’s about fine-tuning those skills and building on your strengths. Remember, “Success is the sum of small efforts, repeated day in and day out.” So, let’s keep grinding! 💪

Incorporate the suggested drills and stay consistent with your training. The road may be tough, but with dedication, you’ll see those numbers drop faster than a bad pun! Keep pushing, and let’s aim for that next race with an even more powerful performance. You’ve got this! 💥

Keep it up, champ! This is The Rox-Coach, and I’m here to help you rise to the challenge!

Similar Athletes
Montane Josh 2024 Anaheim 01:18:05
Toszeghi Sebastian 2022 Basel 01:18:20
Morin Johan 2024 Ciudad de Mexico 01:18:28
Burns Jack 2024 Dublin 01:18:29
BohnSehili JeanFrancois 2024 Paris 01:18:31
Fick Jacques 2024 Cape Town 01:18:00
Patoux Antoine 2024 Marseille 01:18:03
Prządka Nikodem 2024 Poznan 01:18:40
Smith Mark 2022 London 01:18:54
Kruusamaee Uku 2023 Hong Kong 01:18:20

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