Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Dame Sander

Dame Sander 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 25-29 #175019 01:37:34 360th in AG | Top 80.9% 1699th | Top 76.2%
-00:13
47:39
Run Total
+00:00
05:58
Avg. Lap
+00:27
05:28
Best Lap
+02:46
44:14
Workout Total
+00:20
05:31
Avg. Workout
-02:32
05:46
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 Dame Sander'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 Dame Sander'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 Dame Sander'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 Dame Sander'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 06:08. Check the detail of the improvement plan below.

02:12 Potential Improvement 35.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:12 09:40 to 07:28 35.9%
Burpees Broad Jump 01:41 07:54 to 06:13 27.4%
Sandbag Lunges 01:11 06:59 to 05:48 19.3%
Run Total 00:54 47:39 to 46:45 14.7%
Ski Erg 00:05 04:42 to 04:37 1.4%
Rowing 00:05 05:07 to 05:02 1.4%
Sled Push 00:00 02:30 to 02:30 0.0%
Sled Pull 00:00 05:10 to 05:10 0.0%
Farmers Carry 00:00 02:12 to 02:12 0.0%

Splits Time

Dame Sander Perfect Race
Splits Total Average Total
Running 1 04:00 00:00 05:01 -01:01 00:00 +00:00
Ski Erg 04:42 04:00 04:38 +00:04 05:01 -01:01
Running 2 05:28 08:42 05:27 +00:01 09:39 -00:57
Sled Push 02:30 14:10 03:18 -00:48 15:06 -00:56
Running 3 05:38 16:40 05:59 -00:21 18:24 -01:44
Sled Pull 05:10 22:18 05:41 -00:31 24:23 -02:05
Running 4 05:41 27:28 06:00 -00:19 30:04 -02:36
Burpees Broad Jump 07:54 33:09 06:26 +01:28 36:04 -02:55
Running 5 06:06 41:03 06:15 -00:09 42:30 -01:27
Rowing 05:07 47:09 05:06 +00:01 48:45 -01:36
Running 6 05:58 52:16 06:03 -00:05 53:51 -01:35
Farmers Carry 02:12 58:14 02:27 -00:15 59:54 -01:40
Running 7 06:12 01:00:26 06:03 +00:09 01:02:21 -01:55
Sandbag Lunges 06:59 01:06:38 06:02 +00:57 01:08:24 -01:46
Running 8 08:41 01:13:37 07:00 +01:41 01:14:26 -00:49
Wall Balls 09:40 01:22:18 07:50 +01:50 01:21:26 +00:52
Roxzone 05:46 01:37:34 08:18 -02:32 01:37:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sander Dame's performance in the 2024 Amsterdam Hyrox race showcased a strong running ability, as indicated by his total running time being 33 seconds faster than the average. This suggests that Sander has a runner profile, excelling in running segments while needing to focus more on strength-based exercises. The initial running segments (Running 1 to Running 4) indicate that Sander started the race with a strong pace, particularly excelling in Running 1, where he was 55 seconds faster than the average. However, there was a noticeable decline in performance in later segments, suggesting potential fatigue or insufficient pacing strategy. His overall rank places him in the top 54% of all athletes and the top 57% within his age group, indicating a competitive performance but with room for improvement in specific areas.

Segments to Improve:

  • Wall Balls: Sander completed this segment 1:55 slower than average. To improve, focus on technique refinement and strength endurance. Emphasize maintaining a consistent breathing pattern and using the hips to generate power. Incorporate exercises like medicine ball thrusters and wall ball shots into regular training.
  • Burpees Broad Jump: This segment was 1:34 slower than average. Improving explosive power and upper body strength is crucial. Include burpee variations and box jumps in workouts, focusing on quick transitions from burpee to jump.
  • Sandbag Lunges: Being 1:00 slower than average, focus on lower body strength and balance. Integrate weighted lunges and stability drills to enhance performance. Practice lunges with a sandbag to mimic race conditions.
  • Running 8: This segment was noticeably slower than average by 1:37. Consider incorporating compromised running drills post-strength exercises to simulate fatigue conditions. Perform interval runs following exercises like squats or lunges to build resilience.

Race Strategies:

  • Pacing: Sander should aim for a more consistent pace throughout the race. Starting too fast may lead to early fatigue. Implement a race plan that balances speed and endurance, allowing for a strong finish.
  • Transition Efficiency: While his roxzone time was excellent, maintaining this efficiency across all transitions is crucial. Practice quick gear changes and swift movement between stations to shave off valuable seconds.
  • Strength-Endurance Integration: Given his runner profile, integrate more strength-endurance sessions in training. This will enhance his ability to perform strength tasks under fatigue, crucial for segments like the Burpees Broad Jump and Wall Balls.
Similar Athletes
Andre Scimotivation 2023 London 01:37:38
Białko Artur 2024 Poznan 01:37:22
Mohammed Saeed 2023 Dubai 01:37:16
Pajares Matas Mikel 2024 Bilbao 01:37:11
Oneill Ronan 2023 Dublin 01:37:21
Nyström Peter 2024 Copenhagen 01:37:48
Kappes Romain 2024 Marseille 01:37:42
Henri Yoann 2024 Marseille 01:37:46
Soy Jeff 2023 New York 01:37:51
Parker Will 2022 London 01:37:49

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