Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Verburg Tom

Verburg Tom Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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 #143005 01:19:03 44th in AG | Top 15.7% 200th | Top 14.5%
+01:16
41:04
Run Total
+00:10
05:08
Avg. Lap
+00:32
04:52
Best Lap
-00:39
32:37
Workout Total
-00:05
04:04
Avg. Workout
-00:35
05:26
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 Verburg Tom'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 Verburg Tom'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 Verburg Tom'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 Verburg Tom'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 05:23. Check the detail of the improvement plan below.

02:33 Potential Improvement 47.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:33 41:04 to 38:31 47.4%
Sled Pull 01:15 05:21 to 04:06 23.2%
Sled Push 00:40 03:03 to 02:23 12.4%
Burpees Broad Jump 00:30 04:47 to 04:17 9.3%
Ski Erg 00:13 04:27 to 04:14 4.0%
Sandbag Lunges 00:12 04:28 to 04:16 3.7%
Rowing 00:00 04:31 to 04:31 0.0%
Farmers Carry 00:00 01:44 to 01:44 0.0%
Wall Balls 00:00 04:16 to 04:16 0.0%

Splits Time

Verburg Tom Perfect Race
Splits Total Average Total
Running 1 05:09 00:00 04:19 +00:50 00:00 +00:00
Ski Erg 04:27 05:09 04:20 +00:07 04:19 +00:50
Running 2 04:54 09:36 04:39 +00:15 08:39 +00:57
Sled Push 03:03 14:30 02:41 +00:22 13:18 +01:12
Running 3 05:21 17:33 05:02 +00:19 15:59 +01:34
Sled Pull 05:21 22:54 04:28 +00:53 21:01 +01:53
Running 4 05:39 28:15 05:01 +00:38 25:29 +02:46
Burpees Broad Jump 04:47 33:54 04:43 +00:04 30:30 +03:24
Running 5 05:01 38:41 05:10 -00:09 35:13 +03:28
Rowing 04:31 43:42 04:40 -00:09 40:23 +03:19
Running 6 04:59 48:13 05:03 -00:04 45:03 +03:10
Farmers Carry 01:44 53:12 02:01 -00:17 50:06 +03:06
Running 7 04:52 54:56 05:02 -00:10 52:07 +02:49
Sandbag Lunges 04:28 59:48 04:36 -00:08 57:09 +02:39
Running 8 05:13 01:04:16 05:30 -00:17 01:01:45 +02:31
Wall Balls 04:16 01:09:29 05:47 -01:31 01:07:15 +02:14
Roxzone 05:26 01:19:03 06:01 -00:35 01:19:03
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Tom Verburg's performance in the 2024 Rotterdam Hyrox race is commendable, placing him in the top 10% of all athletes and the top 11% within his age group. Notably, his overall time was 01:19:03. His total running time was slightly slower than average, indicating a potential area for improvement. Despite this, he showed exceptional strength in the Wall Balls segment, finishing significantly faster than average. Tom's pacing in the early running segments suggests a cautious start, which possibly allowed him to conserve energy for stronger performances in the latter half of the race. His profile leans more towards a hybrid athlete, though there's a slight inclination towards strength-based events, considering his running was not as strong as his exercise segments.

Segments to Improve:

  • Sled Pull: Tom's performance in the sled pull was significantly slower than average. To improve, he should focus on building both lower body strength and endurance. Deadlifts, hip thrusts, and weighted squats will help in building the necessary strength. Incorporating high-intensity interval training (HIIT) with sled drags can improve his explosive power and endurance.
  • Burpees Broad Jump: This segment was slower than desired. Improvement can be achieved through plyometric exercises such as box jumps, squat jumps, and lunge jumps to increase explosive power. Practicing burpees with an emphasis on speed and efficiency, along with broad jumps to build leg power, will also be beneficial.
  • Sled Push: To enhance performance in this segment, Tom should focus on leg strength and cardiovascular endurance. Leg presses, farmer's walks, and tire flips can be effective. Additionally, practicing the actual sled push with varying weights can help adapt his body to the demands of this activity.
  • Roxzone: A faster transition time in the Roxzone can be achieved by improving overall fitness and practicing quick transitions between exercises. Circuit training that mimics the race's structure can be particularly effective, as it trains the body and mind for faster switchovers.

Race Strategies:

  • Pacing: Tom should aim for a more balanced pacing strategy. Starting slightly faster than his current pace can prevent him from having to play catch-up in later segments. Interval training can help improve his running pace without sacrificing endurance.
  • Strength Endurance: Given his stronger performance in strength segments, focusing on maintaining and slightly improving this while significantly boosting his running endurance could yield better overall results. Combining strength training with endurance running in his routine will help achieve this balance.
  • Transitions: Minimizing time spent in transitions (Roxzone) can shave off crucial seconds from his overall time. Practicing quick transitions between running and strength exercises during training sessions can improve his efficiency here.
  • Recovery Techniques: Implementing effective recovery techniques such as foam rolling, stretching, and proper nutrition can help improve Tom's overall performance by allowing him to train harder and recover faster.

By focusing on these areas of improvement and implementing the suggested training strategies, Tom Verburg can expect to see significant enhancements in his Hyrox race performance. Consistency, dedication, and a well-rounded approach to both strength and endurance training will be key to his success.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Van Bruggen Mathijs 2023 Amsterdam 01:19:29
Daniels Richard 2023 London 01:19:16
Thewes Robin 2023 München 01:19:15
Connolly Benny 2024 Dublin 01:19:17
Telidis Billy 2024 Anaheim 01:19:15
Marra Daan 2023 Valencia 01:19:24
Shepperd Declan 2024 Paris 01:19:28
Procter David 2024 Madrid 01:19:12
Price Jared 2024 Chicago Navy Pier 01:19:01
Stevens Ashley 2024 Dublin 01:18:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
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