Kapitein Bas Hyrox Result

Dive into this athlete’s performance at 2023 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 45-49 #104003 01:23:13 22nd in AG | Top 28.2% 331st | Top 30.7%
-02:14
39:22
Run Total
-00:16
04:55
Avg. Lap
-00:55
03:32
Best Lap
+01:36
36:46
Workout Total
+00:12
04:35
Avg. Workout
+00:43
07:11
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 Kapitein Bas'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 Kapitein Bas'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 Kapitein Bas'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 Kapitein Bas'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 03:57. Check the detail of the improvement plan below.

01:14 Potential Improvement 31.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:14 05:42 to 04:28 31.2%
Sled Push 01:08 03:44 to 02:36 28.7%
Sandbag Lunges 00:37 05:15 to 04:38 15.6%
Burpees Broad Jump 00:24 05:10 to 04:46 10.1%
Ski Erg 00:13 04:33 to 04:20 5.5%
Farmers Carry 00:11 02:10 to 01:59 4.6%
Rowing 00:10 04:50 to 04:40 4.2%
Wall Balls 00:00 05:22 to 05:22 0.0%
Run Total 00:00 39:22 to 39:22 0.0%

Splits Time

Kapitein Bas Perfect Race
Splits Total Average Total
Running 1 03:32 00:00 04:30 -00:58 00:00 +00:00
Ski Erg 04:33 03:32 04:24 +00:09 04:30 -00:58
Running 2 04:54 08:05 04:52 +00:02 08:54 -00:49
Sled Push 03:44 12:59 02:52 +00:52 13:46 -00:47
Running 3 04:56 16:43 05:16 -00:20 16:38 +00:05
Sled Pull 05:42 21:39 04:47 +00:55 21:54 -00:15
Running 4 05:06 27:21 05:14 -00:08 26:41 +00:40
Burpees Broad Jump 05:10 32:27 05:03 +00:07 31:55 +00:32
Running 5 05:11 37:37 05:24 -00:13 36:58 +00:39
Rowing 04:50 42:48 04:45 +00:05 42:22 +00:26
Running 6 04:59 47:38 05:16 -00:17 47:07 +00:31
Farmers Carry 02:10 52:37 02:08 +00:02 52:23 +00:14
Running 7 05:05 54:47 05:15 -00:10 54:31 +00:16
Sandbag Lunges 05:15 59:52 04:55 +00:20 59:46 +00:06
Running 8 05:43 01:05:07 05:48 -00:05 01:04:41 +00:26
Wall Balls 05:22 01:10:50 06:16 -00:54 01:10:29 +00:21
Roxzone 07:11 01:23:13 06:28 +00:43 01:23:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Bas Kapitein had a strong performance in the Hyrox race in Amsterdam. He finished with an overall rank of 331, placing him in the top 22% of 1473 athletes. In his age group (45-49), he ranked 22, which is in the top 20% of 109 athletes. His overall time was 01:23:13, and his total running time was 00:39:22, which was 00:54 faster than the average.

Bas had a particularly impressive performance in the running segments, with his total running time being 00:54 faster than the average. This indicates that he has a strong running profile and should continue to prioritize running in his training. His best running lap was recorded at 00:03:32, which was 00:50 faster than the average. This demonstrates his ability to maintain a fast pace throughout the race.

Segments to Improve


1. Roxzone:
Bas spent 00:07:11 in the Roxzone, which was 00:43 slower than the average. This suggests that he may have rested more or took longer transitions between exercises. To improve in this segment, Bas should focus on improving his overall fitness and his transition time. Incorporating interval training and circuit workouts into his training routine can help increase his overall stamina and reduce transition time between exercises.

2. Sled Pull:
Bas completed the Sled Pull segment in 00:05:42, which was 00:35 slower than the average. To improve in this segment, he should focus on strengthening his upper body and core muscles. Exercises such as pull-ups, rows, and planks can help improve his pulling strength. Additionally, practicing proper technique and form during the sled pull can help optimize his performance.

3. Sled Push:
Bas completed the Sled Push segment in 00:03:44, which was 00:34 slower than the average. Similar to the sled pull, he should focus on strengthening his upper body and core muscles. Incorporating exercises such as push-ups, shoulder presses, and Russian twists can help improve his pushing strength. Practicing proper technique and form during the sled push will also be beneficial.

4. Burpees Broad Jump:
Bas completed the Burpees Broad Jump segment in 00:05:10, which was 00:26 slower than the average. To improve in this segment, he should focus on both cardiovascular endurance and explosive power. High-intensity interval training (HIIT) workouts, plyometric exercises, and practicing burpees with proper form can help improve his performance in this segment.

5. Sandbag Lunges:
Bas completed the Sandbag Lunges segment in 00:05:15, which was 00:24 slower than the average. To improve in this segment, he should focus on strengthening his lower body and improving his endurance. Exercises such as squats, lunges, and step-ups can help increase his leg strength. Incorporating long-distance running and hill sprints into his training routine can improve his endurance for this segment.

Strategies


- Pacing: Bas should focus on maintaining a consistent and sustainable pace throughout the race. It is important not to start too fast and risk burning out later on. Consistency in pacing will help him maintain energy levels and perform well in all segments.

- Transitions: Bas should aim to minimize the time spent in the Roxzone between exercises. Efficient transitions can save valuable time and allow him to maintain momentum throughout the race. Practicing quick transitions during training sessions can help improve his overall race performance.

- Nutrition and Hydration: Proper nutrition and hydration are crucial for optimal performance. Bas should ensure he is properly fueling his body before, during, and after the race. It is important to stay hydrated and consume a balanced diet to support energy levels and recovery.

- Mental Preparation: Mental strength and focus play a significant role in race performance. Bas should practice visualization techniques and positive self-talk to maintain motivation and mental resilience throughout the race. Developing a strong mental game can help him push through challenging moments and stay focused on his goals.

Overall, Bas Kapitein had a strong performance in the Hyrox race in Amsterdam. By focusing on improving his performance in the identified areas, incorporating specific training strategies, and implementing effective race strategies, he can continue to enhance his performance and achieve even better results in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Ferrari Fabio 2024 Rimini 01:23:05
Burow Hendrik 2018 Hamburg 01:22:45
Merriman Thomas 2024 Manchester 01:23:23
Nancarrow Alistair 2024 Melbourne 01:22:53
Kempel Maximilian 2022 Leipzig 01:23:28
Derstein Tim 2021 Los Angeles 01:23:05
Bertoli Andrea 2023 Milan 01:23:12
Devys Nicolas 2024 Marseille 01:23:08
Da Rocha Machado António João 2022 Madrid 01:22:58
Raspatelli Jacopo 2024 Milan 01:23:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Maastricht European Championships 01:21:56

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