Pomstra Erwin 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 30-34 #163014 01:36:38 390th in AG | Top 78.8% 1649th | Top 74.0%
+04:48
52:10
Run Total
+00:36
06:31
Avg. Lap
+00:37
05:33
Best Lap
-02:44
38:15
Workout Total
-00:21
04:46
Avg. Workout
-02:01
06:18
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 Pomstra Erwin'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 Pomstra Erwin'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 Pomstra Erwin'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 Pomstra Erwin'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 06:43. Check the detail of the improvement plan below.

05:52 Potential Improvement 87.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:52 52:10 to 46:18 87.3%
Burpees Broad Jump 00:29 06:35 to 06:06 7.2%
Rowing 00:16 05:16 to 05:00 4.0%
Ski Erg 00:06 04:42 to 04:36 1.5%
Sled Push 00:00 02:15 to 02:15 0.0%
Sled Pull 00:00 04:44 to 04:44 0.0%
Farmers Carry 00:00 02:00 to 02:00 0.0%
Sandbag Lunges 00:00 05:35 to 05:35 0.0%
Wall Balls 00:00 07:08 to 07:08 0.0%

Splits Time

Pomstra Erwin Perfect Race
Splits Total Average Total
Running 1 05:35 00:00 04:59 +00:36 00:00 +00:00
Ski Erg 04:42 05:35 04:37 +00:05 04:59 +00:36
Running 2 05:33 10:17 05:26 +00:07 09:36 +00:41
Sled Push 02:15 15:50 03:15 -01:00 15:02 +00:48
Running 3 06:12 18:05 05:59 +00:13 18:17 -00:12
Sled Pull 04:44 24:17 05:40 -00:56 24:16 +00:01
Running 4 06:34 29:01 05:56 +00:38 29:56 -00:55
Burpees Broad Jump 06:35 35:35 06:22 +00:13 35:52 -00:17
Running 5 06:53 42:10 06:10 +00:43 42:14 -00:04
Rowing 05:16 49:03 05:03 +00:13 48:24 +00:39
Running 6 06:53 54:19 05:59 +00:54 53:27 +00:52
Farmers Carry 02:00 01:01:12 02:25 -00:25 59:26 +01:46
Running 7 06:56 01:03:12 05:58 +00:58 01:01:51 +01:21
Sandbag Lunges 05:35 01:10:08 05:55 -00:20 01:07:49 +02:19
Running 8 07:39 01:15:43 06:53 +00:46 01:13:44 +01:59
Wall Balls 07:08 01:23:22 07:42 -00:34 01:20:37 +02:45
Roxzone 06:18 01:36:38 08:19 -02:01 01:36:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Erwin Pomstra delivered a solid performance at the 2024 Amsterdam Hyrox event, finishing within the top 53% of all participants and top 58% in his age group. Notably, Erwin exhibited exceptional strength in exercises such as the Sled Push and Farmers Carry, ranking in the 7th and 18th percentiles respectively. However, his overall running time was 4:25 slower than average, indicating a need for improvement in his running performance. The pacing analysis shows that Erwin might have started the race too conservatively, as his early running segments were slower than average. This suggests that Erwin has a stronger strength profile but could benefit from enhanced endurance and speed work to balance his hybrid capabilities.

Segments to Improve

  • Total Running Time: Given that Erwin's running time was significantly slower than average, it's crucial to focus on improving his running efficiency and speed.
    • Training Strategy: Incorporate interval training to enhance speed and endurance. For example, alternating between 400m sprints and 200m rest.
    • Drills: Include hill sprints and tempo runs to build strength and speed.
  • Burpees Broad Jump: Despite a relatively efficient performance, there's room for improvement.
    • Training Strategy: Focus on explosive power and conditioning through plyometric exercises.
    • Exercises: Box jumps, squat jumps, and burpee variations to enhance explosive strength.
  • Wall Balls: Although faster than average, optimizing technique can lead to better performance.
    • Training Strategy: Work on upper body endurance and timing through high-repetition sets.
    • Form Correction: Focus on maintaining a consistent breathing pattern and rhythm.
  • Sandbag Lunges: While faster than average, refining form can reduce fatigue.
    • Exercises: Weighted lunges and step-ups to enhance leg strength and stability.
    • Technique: Emphasize balance and core engagement during lunge execution.
  • Rowing: There's a noticeable gap in performance compared to the average.
    • Training Strategy: Incorporate high-intensity interval training on the rowing machine to improve stamina.
    • Technique: Ensure proper rowing form with a strong pull and efficient leg drive.

Race Strategies

  • Optimized Pacing: Start the race with a slightly faster pace to gain momentum early on, particularly during the initial running segments.
  • Transition Efficiency: Continue to capitalize on strong Roxzone times, but aim to further reduce transition delays by rehearsing quick transitions in training.
  • Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve running efficiency under fatigue.
  • Energy Management: Focus on maintaining a consistent energy expenditure throughout the race to avoid burnout and sustain performance across all segments.
Similar Athletes
Ball James 2022 London 01:36:34
Meulblok Jasper 2023 Amsterdam 01:36:49
Nauwelaerts Jeroen 2024 Rotterdam 01:36:58
Williams Andy 2024 Glasgow 01:36:12
Noad Brandon 2023 Anaheim 01:36:17
Veraar Jairo 2024 Amsterdam 01:36:08
Van Jaarsveld Koen 2023 Rotterdam 01:36:26
Grant Mark 2024 Paris 01:36:56
Willis Ed 2024 Manchester 01:37:04
Tomas Justin 2024 Melbourne 01:36:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download