Dive into this athlete’s performance at 2024 Köln 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
480 similar athletes.
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.
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The chart has 1 Y axis displaying values. Data ranges from 1 to 56.
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The chart has 1 Y axis displaying values. Data ranges from 1 to 53.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Run, Baby, Run!
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!
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The chart has 1 Y axis displaying values. Data ranges from 220 to 336.
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Based on 480 athletes with similar finish time in Hyrox Pro Men
Station Showdown
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.
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The chart has 1 Y axis displaying values. Data ranges from 98 to 402.
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Based on 480 athletes with similar finish time in Hyrox Pro Men
Fast, slow, or steady?
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.
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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -131 to 76.
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Based on 480 athletes with similar finish time in Hyrox Pro Men
Expected Finish Time
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.
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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 3896 to 4720.
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Spread of Splits Time
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.
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Column range of splits time
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The chart has 1 Y axis displaying values. Data ranges from 82 to 847.
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Percentile based on all the athletes who competed in Hyrox Pro 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 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 performance we identified a possible improvement of
06:19.
Check the detail of the improvement plan below.
Based on 480 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Lode Lemmelijn's performance in the 2024 Köln HYROX PRO event places him solidly within the top echelon of his age group, showcasing particular strengths in strength-based exercises and indicating a strong hybrid athlete profile with room for improvement in running efficiency and specific functional exercises. His ability to outperform the average in sled push and pull, rowing, and sandbag lunges is commendable and places him as a robust competitor in strength segments. However, his overall running time being slower than the average suggests that while he possesses a strong foundation in strength exercises, his running efficiency, particularly in pacing and endurance, requires focused improvement. Lode's pacing appears to start strong but falters as the race progresses, indicating potential issues with stamina or pacing strategy.
Segments to Improve:
Running (Total Time): Lode's total running time is notably slower than the average, highlighting a crucial area for improvement. Focused endurance training, incorporating interval runs (varying between short sprints and longer, steady-state runs) can enhance both speed and stamina. Incorporating hill repeats and tempo runs will also improve running economy and muscular endurance, essential for maintaining pace throughout the race.
Wall Balls: This segment showed significant room for improvement. To enhance performance, Lode should focus on developing lower body power and upper body endurance. Squats, thrusters, and medicine ball cleans can improve the explosive power needed for wall balls. Additionally, practicing wall balls with a heavier ball than used in competition can improve muscular endurance and technique under fatigue.
Burpees Broad Jump: To improve in this area, Lode should focus on plyometric exercises to enhance explosive power and agility. Box jumps, broad jumps, and plyometric push-ups will build the necessary power, while high-intensity interval training (HIIT) sessions can improve the ability to sustain effort under fatigue. Practicing the specific movement pattern of the burpee broad jump, focusing on smooth transitions between each rep, will also be beneficial.
Roxzone (Transition Times): The slightly slower than average transition times suggest that Lode could benefit from practicing quicker transitions between exercises and improving overall conditioning. Circuit training that mimics the race's structure, focusing on minimizing rest between exercises, can help improve this aspect. Additionally, mental rehearsals and strategizing transitions beforehand can reduce hesitation and improve efficiency on race day.
Race Strategies:
Pacing: Given Lode's tendency to start strong and then lose pace, adopting a more conservative start allowing for a gradual increase in effort throughout the race could yield better overall times. Implementing negative splits in training runs, where each segment is run slightly faster than the previous, can teach pacing strategies that conserve energy for the latter stages of the race.
Strength and Endurance Balance: Balancing strength and running training in a manner that does not overly fatigue one aspect before training the other is crucial. Alternating focus between running and strength workouts throughout the week, with adequate recovery, will ensure improvement in both areas without compromising overall performance.
Functional Exercise Proficiency: Incorporating more sport-specific exercises into his routine, such as simulated race circuits that include running, functional exercises, and transitions, can help Lode become more efficient in the race's unique demands. This approach will improve not only physical capacity but also race-day strategy and execution.
Recovery and Nutrition: Emphasizing recovery methods, including stretching, foam rolling, and adequate nutrition, particularly focusing on protein intake for muscle repair and carbohydrates for energy replenishment, will support the increased training demands and improve overall performance.
By addressing these targeted areas with specific training strategies and maintaining a balanced approach to both strength and endurance training, Lode Lemmelijn can expect to see substantial improvements in his HYROX race performance, potentially leading to better overall and age group rankings in future events.
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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 56.
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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 53.
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Percentile based on all the athletes who competed in Hyrox Pro Men