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.
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 43 to 99.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
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!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 300 to 529.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 136 to 472.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
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.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -104 to 256.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
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.
Chart
Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5840 to 6828.
End of interactive chart.
Spread of Splits Time
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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
End of interactive chart.
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 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
04:35.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jordy Warnars' performance in the 2024 Rotterdam HYROX race places him in the top 47% overall and just over halfway in his age group, showcasing a competitive but improvable performance. His total running time was slower than average, indicating a stronger performance in strength-based activities than in the running segments. This suggests Jordy has a more hybrid profile with a slight lean towards strength. However, the variance in his pacing, particularly the significant drop in speed during Running 3, suggests potential for improvement in pacing strategy and endurance. His better-than-average performance in strength exercises like the Sled Push, Sled Pull, and Wall Balls highlight his strengths clearly.
Segments to Improve:
Total Running Time: Jordy's total running time suggests a need for improved running efficiency and endurance. Interval training, incorporating both short sprints and longer, paced runs, can help improve speed and aerobic capacity. Fartlek training, combining continuous running with interval training, can also be beneficial for improving pacing and endurance. Technique drills focusing on stride length and cadence could further enhance running efficiency.
Roxzone: The slower Roxzone time indicates slower transitions and potential gaps in overall fitness. To improve, Jordy should focus on metabolic conditioning workouts that mimic the race's structure, alternating between high-intensity exercises and short, active recovery periods. Practicing efficient transitions between exercises can also reduce Roxzone time. Agility drills and practicing the setup and execution of each station can decrease transition times and increase overall speed.
Ski Erg: To improve his Ski Erg time, Jordy could benefit from specific drills that enhance upper body strength and endurance, such as lat pulldowns, seated rows, and grip strength exercises. Incorporating interval training on the Ski Erg itself, focusing on both speed and consistency over different distances, will also help improve performance in this segment.
Sled Push: Despite performing better than average in the Sled Push, there's still room for improvement. Strength training focusing on lower body power, including squats, deadlifts, and leg presses, can enhance pushing power. Additionally, practicing the sled push with varying weights and distances can improve technique and efficiency.
Race Strategies:
Pacing: Jordy should focus on a more consistent pacing strategy across the running segments. Starting at a sustainable pace and gradually increasing intensity can help avoid significant drops in performance. Utilizing a heart rate monitor during training and races can help manage effort levels more effectively.
Strength and Endurance Balance: Incorporating more cross-training that balances strength and endurance will improve overall race performance. Combining weightlifting sessions with cardiovascular workouts within the same training period can enhance his hybrid athlete profile.
Transitions and Efficiency: Focusing on reducing transition times through practice and strategic planning can shave precious seconds off the overall time. Jordy should simulate race day conditions in training, including the layout of stations and practicing moving quickly and efficiently between them.
Mental Preparation: Mental resilience and the ability to maintain focus and determination through challenging segments can significantly impact performance. Visualization techniques and setting mini-goals throughout the race can help maintain a competitive edge.
By addressing these targeted areas of improvement and implementing strategic race strategies, Jordy Warnars has the potential to significantly improve his performance in future HYROX races.