Dive into this athlete’s performance at 2023 Maastricht European Championships 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.
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.
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.
This section showcases the entire Rost Van Tonningen Stijn'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 Rost Van Tonningen Stijn's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Rost Van Tonningen Stijn'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.
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 Rost Van Tonningen Stijn'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 05:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:31 | 48:46 to 45:15 | 61.2% |
| Sandbag Lunges | 01:18 | 06:48 to 05:30 | 22.6% |
| Sled Push | 00:27 | 03:32 to 03:05 | 7.8% |
| Burpees Broad Jump | 00:17 | 06:08 to 05:51 | 4.9% |
| Farmers Carry | 00:08 | 02:26 to 02:18 | 2.3% |
| Ski Erg | 00:04 | 04:37 to 04:33 | 1.2% |
| Sled Pull | 00:00 | 05:07 to 05:07 | 0.0% |
| Rowing | 00:00 | 04:43 to 04:43 | 0.0% |
| Wall Balls | 00:00 | 06:56 to 06:56 | 0.0% |
| Rost Van Tonningen Stijn | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:25 | 00:00 | 04:53 +01:32 | 00:00 +00:00 |
| Ski Erg | 04:37 | 06:25 | 04:33 +00:04 | 04:53 +01:32 |
| Running 2 | 05:36 | 11:02 | 05:20 +00:16 | 09:26 +01:36 |
| Sled Push | 03:32 | 16:38 | 03:11 +00:21 | 14:46 +01:52 |
| Running 3 | 05:58 | 20:10 | 05:50 +00:08 | 17:57 +02:13 |
| Sled Pull | 05:07 | 26:08 | 05:29 -00:22 | 23:47 +02:21 |
| Running 4 | 06:03 | 31:15 | 05:49 +00:14 | 29:16 +01:59 |
| Burpees Broad Jump | 06:08 | 37:18 | 06:06 +00:02 | 35:05 +02:13 |
| Running 5 | 06:20 | 43:26 | 06:02 +00:18 | 41:11 +02:15 |
| Rowing | 04:43 | 49:46 | 04:59 -00:16 | 47:13 +02:33 |
| Running 6 | 06:00 | 54:29 | 05:52 +00:08 | 52:12 +02:17 |
| Farmers Carry | 02:26 | 01:00:29 | 02:22 +00:04 | 58:04 +02:25 |
| Running 7 | 05:53 | 01:02:55 | 05:50 +00:03 | 01:00:26 +02:29 |
| Sandbag Lunges | 06:48 | 01:08:48 | 05:41 +01:07 | 01:06:16 +02:32 |
| Running 8 | 06:33 | 01:15:36 | 06:38 -00:05 | 01:11:57 +03:39 |
| Wall Balls | 06:56 | 01:22:09 | 07:25 -00:29 | 01:18:35 +03:34 |
| Roxzone | 04:55 | 01:33:53 | 07:53 -02:58 | 01:33:53 |
Stijn's best running lap was 00:05:36, indicating a strong burst of speed and endurance during that segment.
To improve the Run Total segment, Stijn should work on his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions and interval running drills can help improve his running endurance and speed. Additionally, practicing quick transitions between exercises can help reduce his time spent in the roxzone.
For the Running 1 segment, Stijn should focus on increasing his running speed and efficiency. Tempo runs, hill sprints, and interval training can help improve his running pace. Additionally, working on his running form and stride length can optimize his running efficiency.
To improve the Sandbag Lunges segment, Stijn should focus on building strength and endurance in his lower body. Incorporating exercises like squats, lunges, and deadlifts into his training routine can help improve his leg strength. Additionally, practicing sandbag lunges specifically can help him become more efficient in this exercise during the race.
For the Burpees Broad Jump segment, Stijn should work on his explosive power and upper body strength. Incorporating exercises like plyometric push-ups, burpees, and broad jumps into his training routine can help improve his performance in this segment.
Improving the running segments (Running 2, Running 5, and Running 4) will require a focus on building running endurance and speed. Long distance runs, tempo runs, and interval training can help improve Stijn's running performance in these segments.
Stijn should also strategize and plan his transitions between exercises to minimize time spent in the roxzone. Practicing quick and efficient transitions during training sessions can help him save valuable time during the race.
Additionally, Stijn should prioritize recovery and rest between workouts to ensure optimal performance on race day. Proper nutrition, hydration, and sleep are essential for maximizing his potential during the event.
In conclusion, Stijn Rost Van Tonningen had a strong performance in the Hyrox race at the 2023 Maastricht European Championships. To improve his performance, he should focus on specific segments where he lost the most time and implement targeted training strategies. By improving his overall fitness, running speed, and strength, Stijn can enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Dino Steven Andrew Sebastian | 2022 Hong Kong | 01:34:22 | |
| Mizzoni Andrea | 2023 Valencia | 01:33:35 | |
| Trucco Gianluca | 2024 Milan | 01:34:14 | |
| Lee Peter | 2023 Dallas | 01:33:59 | |
| Pepa Ken | 2024 Melbourne | 01:33:58 | |
| Charles Albert | 2024 Stockholm | 01:33:50 | |
| Beer Patrick | 2021 Hamburg | 01:34:23 | |
| Budemann Uwe | 2024 Hamburg | 01:33:41 | |
| Green Ryan | 2024 Dublin | 01:33:30 | |
| Chareyre Glen | 2024 Paris | 01:33:48 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:32:32 | |
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