Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Van Woudenberg Chris

Van Woudenberg Chris 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 25-29 #122040 01:35:33 342nd in AG | Top 76.9% 1608th | Top 72.1%
+05:17
52:11
Run Total
+00:40
06:31
Avg. Lap
+00:49
05:46
Best Lap
-05:02
35:32
Workout Total
-00:38
04:26
Avg. Workout
-00:14
07:54
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 Woudenberg Chris'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 Woudenberg Chris'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 Woudenberg Chris'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 Woudenberg Chris'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 07:51. Check the detail of the improvement plan below.

06:19 Potential Improvement 80.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:19 52:11 to 45:52 80.5%
Burpees Broad Jump 01:10 07:10 to 06:00 14.9%
Ski Erg 00:17 04:52 to 04:35 3.6%
Rowing 00:05 05:04 to 04:59 1.1%
Sled Push 00:00 02:25 to 02:25 0.0%
Sled Pull 00:00 04:35 to 04:35 0.0%
Farmers Carry 00:00 01:47 to 01:47 0.0%
Sandbag Lunges 00:00 04:10 to 04:10 0.0%
Wall Balls 00:00 05:29 to 05:29 0.0%

Splits Time

Van Woudenberg Chris Perfect Race
Splits Total Average Total
Running 1 04:16 00:00 04:58 -00:42 00:00 +00:00
Ski Erg 04:52 04:16 04:35 +00:17 04:58 -00:42
Running 2 05:46 09:08 05:23 +00:23 09:33 -00:25
Sled Push 02:25 14:54 03:12 -00:47 14:56 -00:02
Running 3 05:47 17:19 05:52 -00:05 18:08 -00:49
Sled Pull 04:35 23:06 05:33 -00:58 24:00 -00:54
Running 4 05:51 27:41 05:52 -00:01 29:33 -01:52
Burpees Broad Jump 07:10 33:32 06:17 +00:53 35:25 -01:53
Running 5 07:14 40:42 06:06 +01:08 41:42 -01:00
Rowing 05:04 47:56 05:03 +00:01 47:48 +00:08
Running 6 06:31 53:00 05:56 +00:35 52:51 +00:09
Farmers Carry 01:47 59:31 02:26 -00:39 58:47 +00:44
Running 7 06:32 01:01:18 05:55 +00:37 01:01:13 +00:05
Sandbag Lunges 04:10 01:07:50 05:52 -01:42 01:07:08 +00:42
Running 8 10:17 01:12:00 06:49 +03:28 01:13:00 -01:00
Wall Balls 05:29 01:22:17 07:36 -02:07 01:19:49 +02:28
Roxzone 07:54 01:35:33 08:08 -00:14 01:35:33
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Chris Van Woudenberg had a solid performance at the 2024 Amsterdam Hyrox race, finishing in the top 51% overall and top 54% in his age group. His overall time was 01:35:33, and he demonstrated significant strength in the sled push, sled pull, farmers carry, sandbag lunges, and wall balls. However, his total running time of 00:52:11 was 04:57 slower than average, indicating that running is an area where he could improve. The initial running segments suggest that Chris started at an optimal pace but gradually slowed down, indicating potential fatigue or energy management issues. Overall, Chris exhibits a hybrid profile with notable strengths in strength-based exercises but needs to enhance his running efficiency to improve his overall rank.

Segments to Improve

  • Total Running Time: Chris's total running time was significantly slower than average. To improve, focus on building cardiovascular endurance and running efficiency. Integrate long-distance runs, interval training, and tempo runs into your weekly routine. Consider form drills to improve running economy, such as high knees, butt kicks, and strides. Incorporate strength training for the lower body, focusing on exercises like squats, lunges, and deadlifts to enhance running power.
  • Burpees Broad Jump: Chris was 01:00 slower than average. Work on improving explosive strength and endurance for this segment. Include plyometric exercises such as box jumps, burpee variations, and jump squats in your training. Practice burpee sets with increasing speed and reduced rest between sets to simulate race conditions.
  • Roxzone: Although Chris was 00:06 faster than average, optimizing this segment further can lead to overall time gains. Focus on quick transitions and minimizing rest time. Practice transitioning between different exercises without stopping, and work on maintaining a high heart rate to simulate race conditions.
  • Ski Erg: Chris was 00:17 slower than average in this segment. Improve technique and efficiency by focusing on proper form, which involves engaging the core and using a powerful pull. Incorporate ski erg intervals with varied resistance to build endurance and strength in this motion.

Race Strategies

  • Pacing Strategy: Start at a controlled pace to conserve energy for later running segments. Monitor heart rate and perceived exertion to avoid early fatigue.
  • Efficient Transitions: Minimize time spent in the roxzone by practicing quick transitions between exercises. Develop a mental checklist for each transition to ensure smooth and efficient movement.
  • Compromised Running: Train under fatigue to simulate running after strength exercises. Include compromised running drills in training sessions, such as a sled push followed immediately by a run, to adapt to the demands of the race.
  • Nutritional Strategy: Plan a race-day nutrition and hydration strategy to maintain energy levels. Consider carbohydrate intake before and during the race to sustain performance.
Similar Athletes
Lobo Perez Cesar 2023 Köln 01:35:05
Sahebzadeh Wahid 2024 Amsterdam 01:35:25
Felix James 2024 Glasgow 01:35:24
Wilkes Nick 2023 Dublin 01:35:13
Hallett Nathan 2024 Birmingham 01:35:14
Cox Alex 2023 London 01:35:33
Schrum Torben 2023 Hamburg 01:35:12
Hartley Matt 2023 Hannover 01:35:38
Genrich Ole 2023 München 01:35:32
Santos Adrian 2023 Birmingham 01:35:59

Measure Your Performance Against Top Athletes

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