Dive into this athlete’s performance at 2024 Maastricht 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 04:02. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:28 (From 39:46 to 36:18) | 86.0% |
| Ski Erg | 00:21 (From 04:29 to 04:08) | 8.7% |
| Rowing | 00:13 (From 04:39 to 04:26) | 5.4% |
| Sled Push | 00:00 (From 02:03 to 02:03) | 0.0% |
| Sled Pull | 00:00 (From 03:22 to 03:22) | 0.0% |
| BBJ | 00:00 (From 03:10 to 03:10) | 0.0% |
| Farmers Carry | 00:00 (From 01:36 to 01:36) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:52 to 03:52) | 0.0% |
| Wall Balls | 00:00 (From 04:33 to 04:33) | 0.0% |
| Mulder Tom | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:06 | 00:00 | 04:08 +00:58 | 00:00 +00:00 |
| Ski Erg | 04:29 | 05:06 | 04:15 +00:14 | 04:08 +00:58 |
| Running 2 | 04:33 | 09:35 | 04:25 +00:08 | 08:23 +01:12 |
| Sled Push | 02:03 | 14:08 | 02:32 -00:29 | 12:48 +01:20 |
| Running 3 | 04:45 | 16:11 | 04:45 +00:00 | 15:20 +00:51 |
| Sled Pull | 03:22 | 20:56 | 04:09 -00:47 | 20:05 +00:51 |
| Running 4 | 05:02 | 24:18 | 04:44 +00:18 | 24:14 +00:04 |
| Burpees Broad Jump | 03:10 | 29:20 | 04:19 -01:09 | 28:58 +00:22 |
| Running 5 | 04:53 | 32:30 | 04:52 +00:01 | 33:17 -00:47 |
| Rowing | 04:39 | 37:23 | 04:33 +00:06 | 38:09 -00:46 |
| Running 6 | 04:57 | 42:02 | 04:45 +00:12 | 42:42 -00:40 |
| Farmers Carry | 01:36 | 46:59 | 01:54 -00:18 | 47:27 -00:28 |
| Running 7 | 05:01 | 48:35 | 04:44 +00:17 | 49:21 -00:46 |
| Sandbag Lunges | 03:52 | 53:36 | 04:16 -00:24 | 54:05 -00:29 |
| Running 8 | 05:34 | 57:28 | 05:05 +00:29 | 58:21 -00:53 |
| Wall Balls | 04:33 | 01:03:02 | 05:22 -00:49 | 01:03:26 -00:24 |
| Roxzone | 06:48 | 01:14:13 | 05:25 +01:23 | 01:14:13 |
Tom's best running lap was 00:04:33, which indicates that he has the ability to maintain a strong pace during certain segments of the race.
To improve in these segments, Tom should focus on improving his overall fitness and his transition time in the Roxzone. This can be achieved through specific training strategies and techniques, such as:
1. Overall Fitness Improvement: Tom can incorporate high-intensity interval training (HIIT) workouts into his training routine. This will help improve his cardiovascular endurance and overall fitness level. Additionally, strength training exercises like squats, lunges, deadlifts, and kettlebell swings can be beneficial for building strength and power.
2. Transition Time Improvement: Tom should practice efficient transitions between exercises during his training sessions. He can set up a mock Hyrox race scenario and practice moving quickly and smoothly between each exercise. This will help minimize the time spent in the Roxzone and improve his overall race time.
3. Specific Exercises and Drills: To improve running performance, Tom can incorporate interval training runs into his training routine. This can include short bursts of high-intensity sprints followed by periods of active recovery. Additionally, incorporating hill sprints and tempo runs can help improve his overall speed and endurance.
4. Ski Erg Improvement: Tom should focus on improving his technique and efficiency on the Ski Erg. He can practice maintaining a smooth and controlled motion, utilizing both his upper and lower body effectively. Additionally, incorporating strength exercises like lunges and squats can help improve his lower body strength for better performance on the Ski Erg.
5. Wall Balls Improvement: Tom performed well in the Wall Balls segment, but there is room for improvement. He can focus on improving his accuracy and speed in throwing the wall ball. Practicing with different weights and heights can help him develop better control and power in this exercise.
By implementing these strategies and utilizing the specific training techniques and exercises mentioned, Tom Mulder can improve his performance in future Hyrox races. With a focus on improving overall fitness, transition time, and specific segments, he has the potential to achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Mccoy Joe | 2024 New York | 01:13:50 | |
| Dyer Adrian | 2024 Melbourne | 01:13:55 | |
| Serriere Yorick | 2024 Taipei | 01:14:15 | |
| Davis Aaron | 2022 Hong Kong | 01:14:27 | |
| Roque Ludovic | 2024 Bordeaux | 01:14:05 | |
| Greiveldinger Ender | 2024 Karlsruhe | 01:14:30 | |
| Piepel Matthias | 2020 Hannover | 01:14:31 | |
| Petersen Yannick | 2024 Frankfurt | 01:14:06 | |
| Farelo Maestre Jesús Manuel | 2024 Malaga | 01:13:56 | |
| Graham Jamie | 2024 Manchester | 01:14:37 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Amsterdam Mulder Tom | 01:17:41 | |
| 2024 Rotterdam Mulder Tom, Peters Joeri | 01:07:43 | |
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Mulder Tom
