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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 03:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Push | 00:54 (From 03:26 to 02:32) | 26.9% |
| Sandbag Lunges | 00:52 (From 05:23 to 04:31) | 25.9% |
| Sled Pull | 00:49 (From 05:10 to 04:21) | 24.4% |
| Ski Erg | 00:15 (From 04:33 to 04:18) | 7.5% |
| Farmers Carry | 00:14 (From 02:10 to 01:56) | 7.0% |
| Run Total | 00:11 (From 40:08 to 39:57) | 5.5% |
| Rowing | 00:06 (From 04:44 to 04:38) | 3.0% |
| BBJ | 00:00 (From 04:37 to 04:37) | 0.0% |
| Wall Balls | 00:00 (From 05:34 to 05:34) | 0.0% |
| Kapitein Bas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:21 | 00:00 | 04:30 +00:51 | 00:00 +00:00 |
| Ski Erg | 04:33 | 05:21 | 04:23 +00:10 | 04:30 +00:51 |
| Running 2 | 04:47 | 09:54 | 04:47 +00:00 | 08:53 +01:01 |
| Sled Push | 03:26 | 14:41 | 02:46 +00:40 | 13:40 +01:01 |
| Running 3 | 04:52 | 18:07 | 05:11 -00:19 | 16:26 +01:41 |
| Sled Pull | 05:10 | 22:59 | 04:40 +00:30 | 21:37 +01:22 |
| Running 4 | 04:49 | 28:09 | 05:09 -00:20 | 26:17 +01:52 |
| Burpees Broad Jump | 04:37 | 32:58 | 04:59 -00:22 | 31:26 +01:32 |
| Running 5 | 04:58 | 37:35 | 05:19 -00:21 | 36:25 +01:10 |
| Rowing | 04:44 | 42:33 | 04:44 +00:00 | 41:44 +00:49 |
| Running 6 | 04:53 | 47:17 | 05:12 -00:19 | 46:28 +00:49 |
| Farmers Carry | 02:10 | 52:10 | 02:06 +00:04 | 51:40 +00:30 |
| Running 7 | 04:52 | 54:20 | 05:10 -00:18 | 53:46 +00:34 |
| Sandbag Lunges | 05:23 | 59:12 | 04:51 +00:32 | 58:56 +00:16 |
| Running 8 | 05:39 | 01:04:35 | 05:42 -00:03 | 01:03:47 +00:48 |
| Wall Balls | 05:34 | 01:10:14 | 06:08 -00:34 | 01:09:29 +00:45 |
| Roxzone | 06:16 | 01:21:56 | 06:19 -00:03 | 01:21:56 |
In terms of his overall performance, Bas demonstrated strength in several areas. His running time of 00:40:08 was slightly slower than the average for his finish time, indicating that he could benefit from improving his overall fitness and transition time. However, his best running lap of 00:04:47 was particularly impressive, showing his ability to maintain a strong pace during a single lap.
To improve in these segments, Bas should focus on specific training strategies and techniques:
1. Running 1: Bas was 01:01 slower than the average athlete in this segment. To improve his running speed and efficiency, he should incorporate interval training into his routine. This can involve alternating between high-intensity sprints and recovery jogs, gradually increasing the intensity and duration of the sprints over time.
2. Run Total: Bas's total running time was 00:41 slower than the average. To enhance his overall running performance, he should focus on building endurance through long-distance runs. Incorporating tempo runs and hill training can also help improve his speed and stamina.
3. Sandbag Lunges: Bas was 00:35 slower than the average athlete in this segment. To excel in sandbag lunges, he should focus on strengthening his lower body and core muscles. Exercises such as squats, lunges, and deadlifts can help improve his leg strength and stability.
4. Best Lap: While Bas achieved an impressive time for his best lap, he can still work on maintaining a consistent pace throughout the race. Incorporating speed workouts and practicing pacing strategies during training can help him achieve a faster and more consistent performance.
5. Sled Push: Bas was 00:20 slower than the average athlete in this segment. To improve his sled push time, he should focus on building lower body strength and explosiveness. Exercises such as sled pushes, squats, and step-ups can help enhance his power and speed in this movement.
6. Ski Erg: Bas was 00:14 slower than the average athlete in this segment. To improve his performance on the Ski Erg, he should focus on developing upper body strength and endurance. Incorporating exercises such as rowing, pull-ups, and push-ups can help improve his overall upper body fitness.
By implementing these strategies and focusing on targeted training techniques, Bas Kapitein can improve his performance in future HYROX races. Through specific exercises, drills, and training routines tailored to address his areas of improvement, he can enhance his overall fitness, strength, and speed.
| Similar Athletes | |||
|---|---|---|---|
| Freriks Peter | 2024 Amsterdam | 01:22:13 | |
| Devic Nem | 2024 Melbourne | 01:21:59 | |
| Brander Jas | 2024 Glasgow | 01:21:50 | |
| Parker Bryan | 2024 Washington - North American Championships | 01:22:04 | |
| Keysberg Reimund | 2023 Hannover | 01:22:10 | |
| Maas Paul | 2024 Berlin | 01:21:33 | |
| Winslade Mark | 2024 Manchester | 01:22:18 | |
| Renkema Tjibbe | 2023 Amsterdam | 01:22:15 | |
| Terruzzi Stefano | 2024 Milan | 01:21:50 | |
| Martinez Sal | 2024 Chicago Navy Pier | 01:22:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Amsterdam Kapitein Bas | 01:23:13 | |
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Kapitein Bas
