Dive into this athlete’s performance at 2023 Stockholm 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 06:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 05:58 (From 48:58 to 43:00) | 98.4% |
| Farmers Carry | 00:04 (From 02:12 to 02:08) | 1.1% |
| Sled Pull | 00:02 (From 04:55 to 04:53) | 0.5% |
| Ski Erg | 00:00 (From 04:26 to 04:26) | 0.0% |
| Sled Push | 00:00 (From 02:20 to 02:20) | 0.0% |
| BBJ | 00:00 (From 05:17 to 05:17) | 0.0% |
| Rowing | 00:00 (From 04:45 to 04:45) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:53 to 04:53) | 0.0% |
| Wall Balls | 00:00 (From 05:06 to 05:06) | 0.0% |
| Van Woerkom Diederick | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:37 | 00:00 | 04:45 +00:52 | 00:00 +00:00 |
| Ski Erg | 04:26 | 05:37 | 04:29 -00:03 | 04:45 +00:52 |
| Running 2 | 05:38 | 10:03 | 05:06 +00:32 | 09:14 +00:49 |
| Sled Push | 02:20 | 15:41 | 03:00 -00:40 | 14:20 +01:21 |
| Running 3 | 06:08 | 18:01 | 05:33 +00:35 | 17:20 +00:41 |
| Sled Pull | 04:55 | 24:09 | 05:09 -00:14 | 22:53 +01:16 |
| Running 4 | 06:11 | 29:04 | 05:33 +00:38 | 28:02 +01:02 |
| Burpees Broad Jump | 05:17 | 35:15 | 05:39 -00:22 | 33:35 +01:40 |
| Running 5 | 06:43 | 40:32 | 05:43 +01:00 | 39:14 +01:18 |
| Rowing | 04:45 | 47:15 | 04:53 -00:08 | 44:57 +02:18 |
| Running 6 | 06:06 | 52:00 | 05:35 +00:31 | 49:50 +02:10 |
| Farmers Carry | 02:12 | 58:06 | 02:16 -00:04 | 55:25 +02:41 |
| Running 7 | 05:55 | 01:00:18 | 05:33 +00:22 | 57:41 +02:37 |
| Sandbag Lunges | 04:53 | 01:06:13 | 05:23 -00:30 | 01:03:14 +02:59 |
| Running 8 | 06:42 | 01:11:06 | 06:14 +00:28 | 01:08:37 +02:29 |
| Wall Balls | 05:06 | 01:17:48 | 06:50 -01:44 | 01:14:51 +02:57 |
| Roxzone | 06:09 | 01:28:55 | 07:14 -01:05 | 01:28:55 |
Based on the splits analysis, Diederick had a strong performance in the Sled Push and Sled Pull segments, where he was faster than the average time. His best running lap was 00:05:37, which was 01:02 slower than the average. However, his running performance in segments 1, 2, 3, 4, 5, 6, 7, and 8 was slower than the average.
- Interval Training: Integrate high-intensity interval training (HIIT) sessions into his training program. This can include alternating between periods of intense running and active recovery.
- Hill Sprints: Incorporate hill sprints into his training to build strength and improve his speed and endurance.
- Tempo Runs: Include tempo runs in his training, which involve running at a steady pace slightly faster than his race pace. This will help improve his overall running performance.
- Endurance Runs: Include longer distance runs to build endurance and improve his overall running fitness.
2. Transition Time Improvement: Diederick's Roxzone time was faster than the average, indicating that he did well in transitioning between exercise zones. However, to further improve his transition time, he should focus on improving his overall fitness and ensuring smooth and efficient transitions between exercises.
- Pacing: Analyzing Diederick's splits, it appears that his pacing may have been too fast in certain segments, resulting in slower times in subsequent segments. It is essential for him to maintain a consistent pace throughout the race to avoid fatigue and ensure optimal performance.
- Strength Development: Diederick should continue to prioritize strength training to enhance his performance in strength-focused exercises such as the Sled Push and Sled Pull. This will give him an advantage in these segments and contribute to a better overall performance.
- Mental Preparation: Mental resilience plays a significant role in endurance events like the Hyrox race. Diederick should focus on mental preparation techniques such as visualization, positive self-talk, and goal setting to maintain motivation and mental focus throughout the race.
In conclusion, Diederick Van Woerkom had a solid performance in the Hyrox race in Stockholm. To improve his performance, he should focus on improving his running performance through targeted training strategies and techniques. Additionally, he should continue to prioritize strength training and work on his mental preparation for future races. With these improvements, Diederick can further enhance his performance and achieve even better results in his next race.
| Similar Athletes | |||
|---|---|---|---|
| Cho Sungyoon | 2024 Incheon | 01:28:51 | |
| Hammel Joseph | 2024 Dublin | 01:29:17 | |
| Kharchevskyi Anton | 2023 London | 01:29:20 | |
| Mancini Ivan | 2023 Rimini | 01:29:16 | |
| Rusteberg Dominik | 2019 Hamburg | 01:28:54 | |
| Artlieb Sebastian | 2023 München | 01:28:25 | |
| Hünlich Tobias | 2018 Hamburg | 01:29:00 | |
| Lierz Justin | 2023 Chicago | 01:28:36 | |
| Werthenbach Maximilian | 2022 Essen | 01:29:22 | |
| Benjamin Lg | 2022 Hamburg | 01:29:07 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Van Woerkom Diederick
