Season 22/23 2023 Rotterdam (938) HYROX (865) Men (575) Van De Pavert Dennis

Van De Pavert Dennis 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 30-34 #114016 01:15:55 23rd in AG | Top 18.0% 87th | Top 15.1%
+00:05
38:23
Run Total
+00:01
04:48
Avg. Lap
-01:02
03:08
Best Lap
+00:14
32:14
Workout Total
+00:01
04:01
Avg. Workout
-00:14
05:23
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 De Pavert Dennis'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 De Pavert Dennis'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 De Pavert Dennis'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 De Pavert Dennis'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 05:19. Check the detail of the improvement plan below.

01:36 Potential Improvement 30.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:36 38:23 to 36:47 30.1%
Sled Pull 01:26 05:16 to 03:50 27.0%
Sled Push 01:17 03:30 to 02:13 24.1%
Ski Erg 00:30 04:39 to 04:09 9.4%
Sandbag Lunges 00:12 04:11 to 03:59 3.8%
Farmers Carry 00:11 01:54 to 01:43 3.4%
Burpees Broad Jump 00:07 04:03 to 03:56 2.2%
Rowing 00:00 04:27 to 04:27 0.0%
Wall Balls 00:00 04:14 to 04:14 0.0%

Splits Time

Van De Pavert Dennis Perfect Race
Splits Total Average Total
Running 1 03:08 00:00 04:14 -01:06 00:00 +00:00
Ski Erg 04:39 03:08 04:17 +00:22 04:14 -01:06
Running 2 04:35 07:47 04:30 +00:05 08:31 -00:44
Sled Push 03:30 12:22 02:35 +00:55 13:01 -00:39
Running 3 04:57 15:52 04:52 +00:05 15:36 +00:16
Sled Pull 05:16 20:49 04:17 +00:59 20:28 +00:21
Running 4 04:58 26:05 04:50 +00:08 24:45 +01:20
Burpees Broad Jump 04:03 31:03 04:26 -00:23 29:35 +01:28
Running 5 05:13 35:06 04:57 +00:16 34:01 +01:05
Rowing 04:27 40:19 04:35 -00:08 38:58 +01:21
Running 6 05:07 44:46 04:52 +00:15 43:33 +01:13
Farmers Carry 01:54 49:53 01:56 -00:02 48:25 +01:28
Running 7 05:10 51:47 04:50 +00:20 50:21 +01:26
Sandbag Lunges 04:11 56:57 04:24 -00:13 55:11 +01:46
Running 8 05:17 01:01:08 05:13 +00:04 59:35 +01:33
Wall Balls 04:14 01:06:25 05:30 -01:16 01:04:48 +01:37
Roxzone 05:23 01:15:55 05:37 -00:14 01:15:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Dennis Van De Pavert performed well in the Hyrox race, finishing in the top 10% of all athletes and top 12% in his age group. His overall time of 01:15:55 is commendable. However, there are areas where he can improve to enhance his performance and achieve even better results.

Segments to Improve


1. Run Total:
This segment accounted for a significant amount of time lost compared to the average. To improve this, Dennis should focus on improving his overall fitness and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him build stamina and improve his running speed. Additionally, working on his running form and technique can also lead to more efficient running and better overall performance.

2. Sled Pull:
Dennis lost considerable time in the Sled Pull segment. To improve this, he should focus on building strength in his lower body and core muscles. Exercises such as squats, deadlifts, lunges, and planks will help him develop the necessary strength and stability required for the Sled Pull. Additionally, practicing the Sled Pull specifically during his training sessions will help him become more efficient and faster in this segment.

3. Sled Push:
Similar to the Sled Pull, Dennis lost significant time in the Sled Push segment. To improve this, he should continue to work on his lower body strength and power. Including exercises like sled pushes, leg press, and explosive movements such as box jumps and plyometric exercises will help him generate more power and speed in the Sled Push.

4. Ski Erg:
Dennis was slower than average in the Ski Erg segment. To improve this, he should focus on improving his upper body strength and endurance. Incorporating exercises like rowing, pull-ups, and push-ups into his training routine will help him develop the necessary strength and endurance for the Ski Erg. Additionally, practicing proper technique and pacing on the Ski Erg during training sessions will help him improve his performance in this segment.

5. Running 7, Running 5, and Running 6:
These running segments showed slower times compared to the average. To improve his running performance, Dennis should incorporate specific running drills and exercises into his training routine. Focusing on speed work, such as interval training and sprint intervals, will help him improve his running speed and efficiency. Additionally, working on his running form and technique, such as stride length and foot strike, can also contribute to better running performance.

Strategies


- Pacing: Dennis should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early. By pacing himself appropriately, he can ensure that he has enough energy and endurance to perform well in all segments.

- Transitions: To improve his roxzone time, Dennis should work on improving his transition speed between segments. Practicing quick and efficient transitions during training sessions will help him save valuable time during the race.

- Mental Preparation: It is important for Dennis to mentally prepare himself for the race. Visualizing success, setting specific goals for each segment, and maintaining a positive mindset throughout the race will contribute to better performance.

- Training Balance: Based on the analysis of his splits, Dennis should focus on finding a balance between strength and running training. If his total running time is faster than average, he should prioritize strength training to improve his overall fitness. Conversely, if his total running time is slower than average, he should prioritize running training to improve his speed and endurance.

In conclusion, Dennis Van De Pavert performed well in the Hyrox race, but there are areas where he can improve to enhance his performance. By focusing on specific training strategies and techniques, such as improving overall fitness, strength training, and working on running form and technique, Dennis can improve his performance in the identified areas. Implementing race strategies such as pacing, efficient transitions, mental preparation, and finding a balance between strength and running training will also contribute to better performance in future races.

Similar Athletes
Sinnott Ben 2023 Manchester 01:15:42
Varley Paul 2024 Dublin 01:16:20
Cupper Jimmy 2024 Brisbane 01:15:59
Goldsmith Brian 2021 Dallas 01:16:21
Mcfarlane Nathan 2024 Hamburg 01:16:22
Ortega Noblejas Javier 2024 Malaga 01:15:45
Couzinet Marlon 2020 Hannover 01:16:24
PierceDalton James 2024 London 01:16:14
Tesfazghi Awet 2019 Hannover 01:15:32
Croft Rich 2024 Sports Direct HYROX London 01:15:44

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