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.
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!
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.
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.
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.
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.
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
02:44.
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:
Ferron Daams demonstrated a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 38% of all athletes and the top 34% within his age group. His total running time was notably impressive, being 01:44 faster than the average, which indicates a strong runner profile. However, the analysis points towards a need for improvement in transition times and strength-focused exercises, as evidenced by the slower Roxzone time and certain strength-based segments. Ferron appears to start slower in the initial running segment but gains momentum as the race progresses, suggesting potential pacing issues that could be addressed for even better performance.
Segments to Improve:
Sandbag Lunges: Ferron's performance in Sandbag Lunges was significantly slower than average, indicating a need for enhanced lower body strength and endurance. Incorporating exercises like weighted step-ups, Bulgarian split squats, and regular lunges with progressive overload can improve muscle stamina and power. Focusing on form—ensuring knees do not extend past toes and maintaining an upright torso—will also enhance efficiency during this segment.
Burpees Broad Jump: To improve in this area, Ferron should work on plyometric exercises to increase explosive power and improve cardiovascular endurance. Box jumps, squat jumps, and burpee variations (e.g., with a push-up or adding a tuck jump) can be particularly beneficial. Emphasis on landing softly and efficiently transitioning between jumps can reduce time spent on each repetition.
Sled Push: The slower time here suggests a need for improved leg drive and overall power. Training should include heavy sled pushes and pulls, focusing on maintaining a low center of gravity and driving through the legs. Additionally, exercises like deadlifts, squats, and leg presses will build the necessary strength to push through resistance more effectively.
Farmers Carry: Grip strength and core stability appear to be limiting factors in this segment. Incorporating grip strengthening exercises (e.g., dead hangs, farmer's walks with increasing weight, and wrist curls) alongside core strengthening routines (planks, dead bugs, and rotational exercises) will enhance performance in this segment.
Roxzone: The slower Roxzone time suggests Ferron might benefit from improved overall fitness and faster transition times between exercises. Interval training that mimics the race's structure—alternating between strength exercises and short, intense cardio bursts—can help improve endurance and reduce transition times. Additionally, practicing quick transitions in training sessions will help minimize rest periods during the actual race.
Race Strategies:
Pacing: Given the tendency to start slower, Ferron could benefit from a more aggressive start to avoid playing catch-up later in the race. Implementing a pacing strategy that allows for a strong, but controlled, start with gradual increases in effort can ensure more consistent segment times.
Strength Focus: On days focusing on strength training, integrating compound movements that target multiple muscle groups simultaneously will yield the most benefit for the time invested. Post-strength training, a short run focusing on maintaining a steady pace despite fatigue can simulate race conditions and improve endurance.
Transition Practice: Regularly practicing the transition between running and strength exercises during training sessions can significantly reduce Roxzone time. This includes setting up mock transition zones to minimize time spent between exercises.
Recovery and Nutrition: Emphasizing recovery strategies, including adequate hydration, nutrition, and rest, is crucial, especially in the days leading up to the race. A focus on anti-inflammatory foods and staying well-hydrated can aid in recovery and performance.
By addressing these key areas and implementing the suggested strategies, Ferron Daams has the potential to significantly improve his future HYROX race performances.
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