Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Pronk Max

Pronk Max 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 30-34 #163016 01:37:46 406th in AG | Top 82.0% 1710th | Top 76.7%
+00:01
47:57
Run Total
+00:01
06:00
Avg. Lap
+00:50
05:52
Best Lap
-00:08
41:24
Workout Total
-00:01
05:10
Avg. Workout
+00:10
08:30
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 Pronk Max'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 Pronk Max'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 Pronk Max'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 Pronk Max'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 02:30. Check the detail of the improvement plan below.

01:10 Potential Improvement 46.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:10 08:42 to 07:32 46.7%
Run Total 00:57 47:57 to 47:00 38.0%
Ski Erg 00:13 04:51 to 04:38 8.7%
Rowing 00:10 05:13 to 05:03 6.7%
Sled Push 00:00 03:15 to 03:15 0.0%
Sled Pull 00:00 05:12 to 05:12 0.0%
Burpees Broad Jump 00:00 06:03 to 06:03 0.0%
Farmers Carry 00:00 02:17 to 02:17 0.0%
Sandbag Lunges 00:00 05:51 to 05:51 0.0%

Splits Time

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

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Max Pronk's performance in the 2024 Amsterdam Hyrox race showcases a strong running capability, with a Total running time of 00:47:57, which is 00:19 faster than the average. This indicates a runner profile, suggesting that Max is more adept at the running segments compared to strength-based exercises. His best running lap time was an impressive 00:05:52. However, the trend in his running splits from Running 1 to Running 4 indicates that he started the race too fast. The initial running segment was significantly faster than average, but this pace was not sustained consistently throughout the race.

Segments to Improve

  • Wall Balls: 00:08:42 (00:58 slower than average)
    • Form Correction: Focus on maintaining a strong core and proper squat depth to maximize power during the upward throw.
    • Exercise Suggestions: Incorporate wall ball drills with varying weights and heights to simulate race conditions. Include explosive squat jumps to increase power.
  • Roxzone: 00:08:30 (00:17 slower than average)
    • Transition Drills: Practice quick transitions between different exercise stations to reduce time spent in roxzone.
    • Fitness Improvement: Enhance overall cardiovascular fitness with high-intensity interval training (HIIT) to maintain speed and efficiency in transitions.
  • Ski Erg: 00:04:51 (00:13 slower than average)
    • Technique Enhancement: Focus on the rhythm and power of each stroke. Ensure full extension of arms and a strong core engagement.
    • Training Routines: Perform interval training on the ski erg machine, alternating between high-intensity bursts and recovery periods.
  • Burpees Broad Jump: 00:06:03 (00:19 faster than average)
    • Endurance Building: Although faster than average, building endurance will ensure consistent performance. Include burpee ladder drills to increase stamina.
    • Power Drills: Integrate plyometric exercises like box jumps to enhance jump distance and strength.

Race Strategies

  • Start with a Controlled Pace: Avoid starting too fast in the initial running segments to conserve energy for later stages of the race.
  • Optimize Transitions: Implement practiced transition techniques to efficiently move between exercise zones, reducing time spent in the roxzone.
  • Focus on Strength Training: Given the strong running profile, incorporate more strength-based exercises into the training regimen to balance overall performance.
  • Compromised Running Scenarios: Train for running under fatigue by performing short running intervals immediately after strength exercises to simulate race conditions.
Similar Athletes
Renzi Federico 2024 Milan 01:37:24
Del Tufo Marco 2024 Madrid 01:37:22
Tsui Timothy 2023 Hong Kong 01:37:52
Lau Thomas 2019 Nürnberg 01:37:46
Kidd Andrew 2023 Manchester 01:37:34
Van Lanen Martijn 2023 Amsterdam 01:37:43
Jastrzebski Lucas 2024 Paris 01:37:42
Lewandowski Mariusz 2024 Gdansk 01:37:40
Petersen Joshua 2024 Hamburg 01:37:50
Gomez Erick 2021 Dallas 01:38:14

Measure Your Performance Against Top Athletes

Other Results from this athlete
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