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.
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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 5 to 76.
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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!
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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 266 to 345.
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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.
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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 109 to 441.
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 De Jonge Adrie's 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 De Jonge Adrie hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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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 -86 to 164.
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.
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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 4884 to 5277.
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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 De Jonge Adrie’s 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.
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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 866.
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 De Jonge Adrie'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
05:58.
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:
Adrie De Jonge demonstrated a commendable performance in the 2024 Rotterdam HYROX race, finishing in the top 17% of all athletes and the top 15% in his age group. His overall time was 01:22:56. Adrie's total running time was slightly slower than average, indicating a more balanced profile between running and strength. However, his performance in the Sandbag Lunges and Farmers Carry was exceptionally good, suggesting a strong capability in strength-focused segments. Conversely, areas such as Wall Balls, Sled Pull, and Sled Push were significantly slower than average, highlighting potential areas for improvement. Adrie's pacing appeared to start slower in the initial running segment but improved as the race progressed, suggesting initial underestimation of his running pace or a strategic reserve of energy for later stages.
Segments to Improve:
Wall Balls: Adrie's performance in Wall Balls was significantly below average, indicating a need for improvement in both strength and endurance. To improve, focus on high-repetition wall ball workouts to build endurance and practice squat depth and accuracy with the ball. Incorporating plyometric exercises such as jump squats can also enhance explosive power needed for this segment.
Sled Pull: The Sled Pull segment was notably slower. Training should include weighted sled drags focusing on improving posture, grip strength, and leg drive. Implement interval training with heavy loads for short distances to increase power and endurance in pulling movements.
Sled Push: Similar to the Sled Pull, the Sled Push requires explosive leg power and endurance. Training should include varied resistance sled pushes, emphasizing low body posture and consistent leg drive. Incorporate leg strength exercises like squats and leg presses to improve overall pushing ability.
Ski Erg: Although not the weakest segment, there is room for improvement. Targeting upper body endurance and power through high-intensity interval training (HIIT) on the Ski Erg machine will help. Also, work on technique, focusing on fluidity and coordination between arms and core to maximize efficiency.
It's important for Adrie to simulate compromised running scenarios in his training, particularly after strength-focused exercises to adapt to the transition between different types of exertion during the race.
Race Strategies:
Start Strong: Given Adrie's slower start in the initial running segment, focusing on a slightly faster out-of-the-gate pace could improve overall time. However, it's crucial to balance this with energy conservation for later stages.
Transitions: Minimize transition time between exercises. Practice quick switches between running and strength exercises in training to reduce overall Roxzone time, enhancing efficiency during the race.
Mid-Race Evaluation: At the midpoint, assess pace and energy levels. If feeling strong, incrementally increase pace, especially in stronger segments like Sandbag Lunges and Farmers Carry to make up time.
Endurance Focus: Given the slower total running time, incorporating more endurance running into the training regime will help improve overall race time. Long runs at a steady pace, interspersed with interval training, can enhance both speed and stamina.
Strength Conditioning: Balance running training with strength and conditioning exercises tailored to improve performance in weaker segments like Wall Balls and Sled Push/Pull. This holistic approach will ensure improvements in both strength and running performance.
By concentrating on these strategies and tailored training improvements, Adrie can transform his weaker segments into strengths and potentially achieve an even higher rank in future races.
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.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5 to 76.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men