Van Der Goes Thomas 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 16-24 #165018 01:38:55 106th in AG | Top 68.4% 975th | Top 70.7%
-04:44
43:42
Run Total
-00:34
05:28
Avg. Lap
+00:01
05:05
Best Lap
+05:58
48:02
Workout Total
+00:45
06:00
Avg. Workout
-01:14
07:15
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 Goes Thomas'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 Goes Thomas'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 Goes Thomas'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 Goes Thomas'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 08:36. Check the detail of the improvement plan below.

05:58 Potential Improvement 69.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 05:58 11:55 to 05:57 69.4%
Burpees Broad Jump 02:10 08:33 to 06:23 25.2%
Sled Push 00:28 03:48 to 03:20 5.4%
Ski Erg 00:00 04:35 to 04:35 0.0%
Sled Pull 00:00 04:55 to 04:55 0.0%
Rowing 00:00 04:51 to 04:51 0.0%
Farmers Carry 00:00 02:12 to 02:12 0.0%
Wall Balls 00:00 07:13 to 07:13 0.0%
Run Total 00:00 43:42 to 43:42 0.0%

Splits Time

Van Der Goes Thomas Perfect Race
Splits Total Average Total
Running 1 05:24 00:00 05:04 +00:20 00:00 +00:00
Ski Erg 04:35 05:24 04:38 -00:03 05:04 +00:20
Running 2 05:05 09:59 05:32 -00:27 09:42 +00:17
Sled Push 03:48 15:04 03:21 +00:27 15:14 -00:10
Running 3 05:25 18:52 06:05 -00:40 18:35 +00:17
Sled Pull 04:55 24:17 05:48 -00:53 24:40 -00:23
Running 4 05:33 29:12 06:03 -00:30 30:28 -01:16
Burpees Broad Jump 08:33 34:45 06:36 +01:57 36:31 -01:46
Running 5 05:10 43:18 06:19 -01:09 43:07 +00:11
Rowing 04:51 48:28 05:06 -00:15 49:26 -00:58
Running 6 05:06 53:19 06:07 -01:01 54:32 -01:13
Farmers Carry 02:12 58:25 02:31 -00:19 01:00:39 -02:14
Running 7 05:16 01:00:37 06:07 -00:51 01:03:10 -02:33
Sandbag Lunges 11:55 01:05:53 06:10 +05:45 01:09:17 -03:24
Running 8 06:45 01:17:48 07:05 -00:20 01:15:27 +02:21
Wall Balls 07:13 01:24:33 07:54 -00:41 01:22:32 +02:01
Roxzone 07:15 01:38:55 08:29 -01:14 01:38:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Thomas Van Der Goes showed a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 49% of all athletes and top 46% in his age group. His total running time was significantly faster than average, indicating a strong runner profile. However, it's clear from the splits analysis that there are specific areas, particularly in strength-based exercises, where improvements can greatly enhance his overall performance. Thomas started the race slightly slower than average but quickly picked up pace, demonstrating good endurance and speed in running segments. This suggests that while his running is a strength, there is a need to focus on developing his strength and technique in certain exercises to achieve a more balanced athlete profile.

Segments to Improve:

  • Sandbag Lunges: Thomas's performance in sandbag lunges significantly lagged behind the average, indicating a major area for improvement. To enhance performance in this segment, Thomas should focus on increasing his lower body strength and endurance. Exercises like weighted squats, lunges, and deadlifts will build the necessary muscle groups. Additionally, incorporating sandbag workouts into his routine, focusing on maintaining form over long distances, will directly translate to better performance in this segment. Practicing lunges with gradually increasing weight can also help in improving endurance and strength specific to this exercise.
  • Burpees Broad Jump: The substantial time difference in this segment suggests a need for improvement in explosive power and coordination. Plyometric exercises, such as box jumps, squat jumps, and broad jumps, can increase explosiveness. Burpee drills, focusing on minimizing ground contact time and maximizing jump distance, will directly impact performance. Interval training that combines burpees with sprints may also enhance his ability to sustain explosive power over the course of the race.
  • Sled Push: To improve in the sled push segment, Thomas should work on building his leg and core strength. Exercises like weighted sled pushes and pulls, leg presses, and farmer's walks can develop the necessary power. Emphasizing high-intensity interval training (HIIT) sessions with sleds can also simulate race conditions, improving both strength and cardiovascular endurance.
  • Wall Balls: This segment requires both strength and technique. To improve, Thomas should focus on exercises that enhance his upper body strength, such as push presses, thrusters, and med ball throws. Practicing wall balls with a focus on form and efficiency, such as minimizing unnecessary movements and aiming for consistent target hits, can also improve his time in this segment.

Race Strategies:

  • Pacing: Given Thomas's strong running background, he should leverage this by maintaining a steady pace in running segments while conserving energy for strength-based exercises. Implementing interval training that mimics the race's structure, alternating between running and specific exercise training, will help in sustaining a balanced pace throughout the race.
  • Transition Training: Improving transition times between exercises, known as the Roxzone segments, can lead to better overall times. Practicing quick transitions in training, focusing on reducing rest times and optimizing movements between exercises, will enhance his efficiency during the race.
  • Strength and Endurance Balance: Focusing on developing a balanced training program that equally prioritizes strength and running endurance will cater to Thomas's need to become a more well-rounded athlete. Incorporating cross-training activities, such as cycling or swimming, can also improve overall fitness and endurance, benefiting both running and strength segments.
  • Mental Preparation: Endurance races not only challenge the body but also the mind. Mental resilience training, including visualization techniques and setting small, achievable goals throughout the race, can keep Thomas focused and motivated, especially in segments where he struggles.

By addressing these specific areas of improvement with targeted training and strategic race planning, Thomas Van Der Goes has the potential to significantly enhance his performance in future HYROX races, moving closer to becoming a top contender in his age group.

Similar Athletes
Stobinski Eric 2023 Hamburg 01:38:55
Connolly Morgan 2023 Manchester 01:38:35
Garrett Kenneth 2024 Amsterdam 01:38:35
Cummings Jim 2024 Fort Lauderdale 01:38:46
Weryk Mateusz 2023 Warschau 01:38:47
Schneider Rick 2022 Berlin 01:38:39
Layt Adam 2024 Melbourne 01:38:28
Noone Sean 2023 London 01:39:20
Weiderer Benjamin 2022 München 01:38:33
Lucan Mario 2023 Hamburg 01:38:45

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