Van De Waarsenburg Sander Hyrox Result

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.

Performance Highlights

NED NED Flag Men 35-39 #125005 01:26:17 107th in AG | Top 59.4% 397th | Top 51.0%
+04:25
47:26
Run Total
+00:34
05:56
Avg. Lap
+00:27
05:02
Best Lap
-05:31
30:52
Workout Total
-00:41
03:51
Avg. Workout
+01:07
08:03
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 Van De Waarsenburg Sander'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 Van De Waarsenburg Sander'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 Van De Waarsenburg Sander'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 Van De Waarsenburg Sander'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 05:57. Check the detail of the improvement plan below.

05:37 Potential Improvement 94.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:37 47:26 to 41:49 94.4%
Sled Push 00:11 02:54 to 02:43 3.1%
Ski Erg 00:09 04:32 to 04:23 2.5%
Sled Pull 00:00 03:56 to 03:56 0.0%
Burpees Broad Jump 00:00 03:47 to 03:47 0.0%
Rowing 00:00 04:28 to 04:28 0.0%
Farmers Carry 00:00 01:51 to 01:51 0.0%
Sandbag Lunges 00:00 04:33 to 04:33 0.0%
Wall Balls 00:00 04:51 to 04:51 0.0%

Splits Time

Van De Waarsenburg Sander Perfect Race
Splits Total Average Total
Running 1 05:39 00:00 04:38 +01:01 00:00 +00:00
Ski Erg 04:32 05:39 04:27 +00:05 04:38 +01:01
Running 2 05:02 10:11 04:59 +00:03 09:05 +01:06
Sled Push 02:54 15:13 02:56 -00:02 14:04 +01:09
Running 3 06:06 18:07 05:25 +00:41 17:00 +01:07
Sled Pull 03:56 24:13 04:59 -01:03 22:25 +01:48
Running 4 05:48 28:09 05:25 +00:23 27:24 +00:45
Burpees Broad Jump 03:47 33:57 05:20 -01:33 32:49 +01:08
Running 5 06:38 37:44 05:35 +01:03 38:09 -00:25
Rowing 04:28 44:22 04:49 -00:21 43:44 +00:38
Running 6 05:40 48:50 05:28 +00:12 48:33 +00:17
Farmers Carry 01:51 54:30 02:12 -00:21 54:01 +00:29
Running 7 05:52 56:21 05:25 +00:27 56:13 +00:08
Sandbag Lunges 04:33 01:02:13 05:07 -00:34 01:01:38 +00:35
Running 8 06:44 01:06:46 06:03 +00:41 01:06:45 +00:01
Wall Balls 04:51 01:13:30 06:33 -01:42 01:12:48 +00:42
Roxzone 08:03 01:26:17 06:56 +01:07 01:26:17
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sander Van De Waarsenburg performed well in the 2024 Maastricht Hyrox race, finishing in the top 36% of all athletes and the top 44% in his age group. His overall time of 01:26:17 was respectable, but there are areas where he can improve to enhance his performance in future races.

In terms of pacing, Sander's overall running time of 00:47:26 was 06:02 slower than average. This indicates that he may have rested more or taken longer transitions in the roxzone. To improve this segment, Sander should focus on improving his overall fitness and reducing his transition time.

Sander's best running lap was 00:05:02, which suggests he has a good running ability. However, his running splits in Running 1 (00:05:39), Running 3 (00:06:06), Running 5 (00:06:38), Running 7 (00:05:52), Running 4 (00:05:48), and Running 6 (00:05:40) were all slower than average. This indicates that he may need to work on his running endurance and speed.

Segments to Improve


1. Running 1:
Sander's split time in Running 1 was 01:11 slower than average. To improve this segment, he should focus on interval training, incorporating both speed and endurance. High-intensity interval training (HIIT) workouts can help improve his running speed and stamina.

2. Roxzone:
Sander's roxzone time was 00:08:03, which was 01:18 slower than average. To improve this segment, he should work on improving his overall fitness and transitioning quickly between exercises. Incorporating circuit training and plyometric exercises can help improve his overall fitness and reduce transition times.

3. Running 5:
Sander's split time in Running 5 was 01:03 slower than average. To improve this segment, he should incorporate hill training and tempo runs into his training routine. Hill training can help improve his leg strength and endurance, while tempo runs can help improve his running speed and pacing.

4. Running 3:
Sander's split time in Running 3 was 00:38 slower than average. To improve this segment, he should focus on building his endurance through long distance runs and incorporating interval training. Endurance runs will help improve his stamina, while interval training will help improve his running speed and pacing.

5. Running 8:
Sander's split time in Running 8 was 00:33 slower than average. To improve this segment, he should focus on building his leg strength through strength training exercises such as squats, lunges, and deadlifts. Additionally, incorporating sprint intervals into his training routine can help improve his running speed and endurance.

6. Running 7:
Sander's split time in Running 7 was 00:27 slower than average. To improve this segment, he should focus on improving his running form and technique. Working with a running coach or participating in running clinics can help Sander refine his form and improve his efficiency.

Strategies


- Pacing: Sander should focus on maintaining a consistent pace throughout the race. Avoid starting too fast and burning out early or starting too slow and struggling to catch up. Proper pacing will help him maintain energy levels and perform at his best.

- Transitions: Sander should aim to minimize his transition time in the roxzone. Practicing quick transitions between exercises during training sessions will help him become more efficient and save valuable time during the race.

- Mental Preparation: Sander should develop mental strategies to stay focused and motivated during the race. Visualizing success, setting small achievable goals, and maintaining a positive mindset can all contribute to better performance.

- Nutrition and Hydration: Sander should ensure he is properly fueling and hydrating before, during, and after the race. Paying attention to his nutrition and hydration needs will help maintain energy levels and support optimal performance.

By implementing these strategies and focusing on the identified areas for improvement, Sander Van De Waarsenburg can enhance his performance in future Hyrox races and continue to climb the rankings in his age group.

Similar Athletes
Tébar Jorge 2024 Madrid 01:25:55
Thakker Janak 2023 Stockholm 01:25:53
Olsen Alexander 2024 Poznan 01:26:18
Vymetalik Michal 2021 London 01:26:46
Van Der Star Dennis 2023 Amsterdam 01:26:41
Faller Thomas 2024 Köln 01:26:44
Ntumba Mutombo Axel 2024 Frankfurt 01:26:27
Clark Laurence 2023 London 01:26:23
Rudling Neil 2024 Sports Direct HYROX London 01:25:54
Perret Pierre 2019 Karlsruhe 01:25:49

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