Walraven Frederik Hyrox Result

Dive into this athlete’s performance at 2023 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 45-49 #142017 01:32:04 27th in AG | Top 54.0% 341st | Top 59.3%
-01:05
44:24
Run Total
-00:08
05:33
Avg. Lap
-01:06
03:42
Best Lap
+02:40
41:40
Workout Total
+00:20
05:12
Avg. Workout
-01:31
06:05
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 Walraven Frederik'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 Walraven Frederik'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 Walraven Frederik'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 Walraven Frederik'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 04:40. Check the detail of the improvement plan below.

01:46 Potential Improvement 37.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:46 07:23 to 05:37 37.9%
Sled Pull 00:50 05:56 to 05:06 17.9%
Wall Balls 00:44 07:29 to 06:45 15.7%
Farmers Carry 00:37 02:50 to 02:13 13.2%
Sled Push 00:19 03:18 to 02:59 6.8%
Sandbag Lunges 00:14 05:33 to 05:19 5.0%
Run Total 00:07 44:24 to 44:17 2.5%
Ski Erg 00:03 04:33 to 04:30 1.1%
Rowing 00:00 04:38 to 04:38 0.0%

Splits Time

Walraven Frederik Perfect Race
Splits Total Average Total
Running 1 03:42 00:00 04:47 -01:05 00:00 +00:00
Ski Erg 04:33 03:42 04:33 +00:00 04:47 -01:05
Running 2 05:22 08:15 05:16 +00:06 09:20 -01:05
Sled Push 03:18 13:37 03:07 +00:11 14:36 -00:59
Running 3 05:38 16:55 05:45 -00:07 17:43 -00:48
Sled Pull 05:56 22:33 05:22 +00:34 23:28 -00:55
Running 4 05:43 28:29 05:44 -00:01 28:50 -00:21
Burpees Broad Jump 07:23 34:12 05:56 +01:27 34:34 -00:22
Running 5 05:59 41:35 05:56 +00:03 40:30 +01:05
Rowing 04:38 47:34 04:58 -00:20 46:26 +01:08
Running 6 05:52 52:12 05:46 +00:06 51:24 +00:48
Farmers Carry 02:50 58:04 02:21 +00:29 57:10 +00:54
Running 7 05:53 01:00:54 05:44 +00:09 59:31 +01:23
Sandbag Lunges 05:33 01:06:47 05:32 +00:01 01:05:15 +01:32
Running 8 06:18 01:12:20 06:30 -00:12 01:10:47 +01:33
Wall Balls 07:29 01:18:38 07:11 +00:18 01:17:17 +01:21
Roxzone 06:05 01:32:04 07:36 -01:31 01:32:04
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Frederik Walraven performed well in the HYROX race in Rotterdam, finishing with an overall rank of 341 out of 865 athletes, placing him in the top 39% of participants. In his age group (45-49), he ranked 27th out of 79 athletes, putting him in the top 34%. His overall time was 01:32:04, with a total running time of 00:44:24, which was 13 seconds slower than the average.

Frederik's strongest segment was Running 1, where he completed the lap in 00:03:42, which was 56 seconds faster than the average. He also performed well in the Sled Push segment, finishing in 00:03:18, which was 12 seconds faster than the average. His fastest split time was in the Rowing segment, where he completed it in 00:04:38, which was 16 seconds faster than the average.

However, Frederik faced challenges in certain segments, particularly the Burpees Broad Jump, Farmers Carry, Wall Balls, Running 7, and Running 2. These segments resulted in the most time lost for him. We will focus on improving these areas in the following sections.

Segments to Improve


1. Burpees Broad Jump:
Frederik took 00:07:23 to complete this segment, which was 01:47 slower than the average. To improve his performance in this area, he should focus on developing explosive power and endurance. Incorporating exercises such as squat jumps, box jumps, and burpees into his training routine will help him improve his speed and efficiency in completing the Burpees Broad Jump. Additionally, practicing proper form and technique during the jumps will ensure maximum efficiency and minimize time wasted.

2. Farmers Carry:
Frederik took 00:02:50 to complete this segment, which was 25 seconds slower than the average. To improve his performance in the Farmers Carry, he should focus on developing his grip strength and overall upper body strength. Exercises such as farmer's walks, deadlifts, and pull-ups will help strengthen his grip and upper body muscles. It is also important for Frederik to practice maintaining a steady pace during the Farmers Carry to minimize time wasted during transitions.

3. Wall Balls:
Frederik took 00:07:29 to complete this segment, which was 17 seconds slower than the average. To improve his performance in the Wall Balls, he should focus on developing his lower body strength and endurance. Exercises such as squats, lunges, and wall sits will help strengthen his leg muscles and improve his overall stability during the Wall Balls. Additionally, practicing proper form and technique, including a full range of motion and efficient ball tosses, will help optimize his performance in this segment.

4. Running 7:
Frederik took 00:05:53 to complete this segment, which was 12 seconds slower than the average. To improve his running performance, he should focus on developing his endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his overall running fitness. It is also important for Frederik to practice pacing himself during the race to ensure consistent speed and avoid burnout.

5. Running 2:
Frederik took 00:05:22 to complete this segment, which was 11 seconds slower than the average. To improve his performance in this segment, he should focus on improving his speed and endurance. Incorporating longer distance runs, interval training, and fartlek runs into his training routine will help improve his overall running fitness. Additionally, practicing proper running form and technique, including maintaining a steady pace and efficient stride, will help optimize his performance in Running 2.

Strategies


To improve overall performance in future races, Frederik should consider the following strategies:

1. Pacing:
Frederik should focus on pacing himself throughout the race to ensure a consistent speed and avoid burnout. He should aim to maintain a steady and sustainable pace in each segment, especially in the running segments where he can potentially gain or lose significant time.

2. Transition Time:
Frederik should work on improving his transition time between segments, particularly in the Roxzone. This can be achieved by improving his overall fitness level and practicing efficient transitions during training. By reducing the time spent in transition, he can optimize his overall race time.

3. Strength and Conditioning:
Frederik should incorporate strength and conditioning exercises into his training routine to improve his overall fitness and performance. This should include exercises that target specific areas of weakness identified in the segments analysis, such as grip strength for the Farmers Carry and lower body strength for the Wall Balls.

4. Practice Specific Drills:
Frederik should incorporate specific drills that mimic the movements and demands of each segment into his training routine. This will help improve his technique, efficiency, and overall performance in each segment.

By implementing these strategies and focusing on improving the identified areas of weakness, Frederik can enhance his performance in future HYROX races. It is important for him to tailor his training to his specific profile, considering whether he has a stronger running or strength background, and adjust his training accordingly. Regular assessment of progress and continuous refinement of training strategies will be essential for his ongoing improvement.

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
Wong Lionel 2024 Singapore 01:32:06
Aitchison Simon 2024 London 01:31:53
Walstra Durk 2022 Amsterdam 01:32:09
Lindsay Pete 2024 Hong Kong 01:31:50
Pickles Ewen 2023 Melbourne 01:32:22
Lichtrowitz Jens 2023 Hamburg 01:31:46
Kerwin Sean 2023 Frankfurt 01:32:23
Aked James 2024 Melbourne 01:32:34
Kauyaca Setariki 2024 Melbourne 01:32:33
Broekhof Ivo 2024 Rotterdam 01:31:49

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Maastricht European Championships 01:34:24
2023 Amsterdam 01:35:02
2024 Rotterdam 01:39:32
2024 Amsterdam 01:31:33

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