Van Tol Nils Hyrox Result

Dive into this athlete’s performance at 2024 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 16-24 #124036 01:23:19 108th in AG | Top 37.2% 922nd | Top 41.4%
+04:44
46:23
Run Total
+00:36
05:48
Avg. Lap
+00:55
05:23
Best Lap
-04:19
30:52
Workout Total
-00:32
03:51
Avg. Workout
-00:23
06:09
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 Tol Nils'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 Tol Nils'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 Tol Nils'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 Tol Nils'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 05:44. Check the detail of the improvement plan below.

05:44 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:44 46:23 to 40:39 100.0%
Ski Erg 00:00 04:19 to 04:19 0.0%
Sled Push 00:00 01:52 to 01:52 0.0%
Sled Pull 00:00 03:44 to 03:44 0.0%
Burpees Broad Jump 00:00 04:46 to 04:46 0.0%
Rowing 00:00 04:25 to 04:25 0.0%
Farmers Carry 00:00 01:51 to 01:51 0.0%
Sandbag Lunges 00:00 04:30 to 04:30 0.0%
Wall Balls 00:00 05:25 to 05:25 0.0%

Splits Time

Van Tol Nils Perfect Race
Splits Total Average Total
Running 1 03:42 00:00 04:30 -00:48 00:00 +00:00
Ski Erg 04:19 03:42 04:24 -00:05 04:30 -00:48
Running 2 05:23 08:01 04:52 +00:31 08:54 -00:53
Sled Push 01:52 13:24 02:51 -00:59 13:46 -00:22
Running 3 05:45 15:16 05:16 +00:29 16:37 -01:21
Sled Pull 03:44 21:01 04:47 -01:03 21:53 -00:52
Running 4 05:48 24:45 05:15 +00:33 26:40 -01:55
Burpees Broad Jump 04:46 30:33 05:04 -00:18 31:55 -01:22
Running 5 06:08 35:19 05:24 +00:44 36:59 -01:40
Rowing 04:25 41:27 04:45 -00:20 42:23 -00:56
Running 6 06:14 45:52 05:16 +00:58 47:08 -01:16
Farmers Carry 01:51 52:06 02:08 -00:17 52:24 -00:18
Running 7 06:25 53:57 05:15 +01:10 54:32 -00:35
Sandbag Lunges 04:30 01:00:22 04:55 -00:25 59:47 +00:35
Running 8 07:02 01:04:52 05:48 +01:14 01:04:42 +00:10
Wall Balls 05:25 01:11:54 06:17 -00:52 01:10:30 +01:24
Roxzone 06:09 01:23:19 06:32 -00:23 01:23:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Nils Van Tol delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 29% of athletes overall and the top 27% within his age group. His strengths clearly lie in the strength-based events like the Sled Push and Pull, where he significantly outperformed the average times, indicating a strong strength profile. However, his total running time was slower than the average by 4 minutes and 21 seconds, suggesting that running endurance is an area needing improvement. Additionally, his pacing strategy might require adjustment as he started strong but progressively slowed down in the subsequent running segments, indicating that he may have started too fast.

Segments to Improve

  • Total Running Time: Nils' running performance was consistently slower than average, particularly in the latter segments. To improve this, focus on developing aerobic endurance and running economy. Training Strategies:
    • Interval Training: Incorporate interval runs, alternating between high-intensity sprints and recovery jogs to boost speed and endurance.
    • Tempo Runs: Include weekly tempo runs at a steady, challenging pace to increase lactate threshold.
    • Long Runs: Extend weekly long runs gradually to build endurance and pacing capability.
  • Roxzone: Although slightly faster than average, optimizing transition efficiency can further enhance performance. Training Strategies:
    • Transition Drills: Practice quick transitions between exercises and running to minimize downtime and maintain momentum.
    • Functional Circuit Training: Engage in circuit training that mimics race transitions to improve readiness and reduce time spent in the Roxzone.
  • Burpees Broad Jump: While faster than average, further gains can be made through improved technique and conditioning. Training Strategies:
    • Plyometric Training: Focus on explosive lower-body exercises like box jumps and depth jumps to enhance power and efficiency in burpees.
    • Core Strengthening: Incorporate core exercises such as planks and Russian twists to stabilize and support the jumping motion.
    • Form Correction: Ensure proper form to maximize energy efficiency, focusing on maintaining a strong plank position during the burpee and maximizing jump distance.

Race Strategies

  • Optimized Pacing: Develop a more even pacing strategy to avoid early burnout and maintain consistent performance throughout the race.
  • Focus on Compromised Running: Practice running immediately after strength exercises to simulate race fatigue, improving the ability to maintain speed despite fatigue.
  • Mental Preparation: Use visualization techniques and race simulations in training to build mental resilience and familiarity with race conditions.
Similar Athletes
Henry Mikey 2023 Birmingham 01:23:12
Chotkan Yoan 2024 Paris 01:23:13
Inasaridze Luka 2023 Rotterdam 01:22:50
Dejon Daniel 2020 Karlsruhe 01:23:30
Lorenzen Arne 2022 Essen 01:22:55
Staman Hugo 2024 Amsterdam 01:23:39
Ward Austin 2024 Sports Direct HYROX London 01:23:30
Mcdougall Cameron 2024 Melbourne 01:23:34
Lucas Levi 2023 London 01:22:55
Crawley Ben 2024 Manchester 01:23:49

Measure Your Performance Against Top Athletes

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