Monde Sjoerd 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 35-39 #133030 01:27:27 98th in AG | Top 41.7% 513th | Top 37.2%
+02:41
46:14
Run Total
+00:21
05:47
Avg. Lap
+00:56
05:35
Best Lap
-03:05
33:47
Workout Total
-00:23
04:13
Avg. Workout
+00:27
07:31
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 Monde Sjoerd'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 Monde Sjoerd'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 Monde Sjoerd'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 Monde Sjoerd'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 05:19. Check the detail of the improvement plan below.

03:45 Potential Improvement 70.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:45 46:14 to 42:29 70.5%
Sled Pull 01:00 05:47 to 04:47 18.8%
Ski Erg 00:18 04:43 to 04:25 5.6%
Farmers Carry 00:13 02:19 to 02:06 4.1%
Rowing 00:03 04:50 to 04:47 0.9%
Sled Push 00:00 02:18 to 02:18 0.0%
Burpees Broad Jump 00:00 05:08 to 05:08 0.0%
Sandbag Lunges 00:00 03:44 to 03:44 0.0%
Wall Balls 00:00 04:58 to 04:58 0.0%

Splits Time

Monde Sjoerd Perfect Race
Splits Total Average Total
Running 1 05:49 00:00 04:42 +01:07 00:00 +00:00
Ski Erg 04:43 05:49 04:28 +00:15 04:42 +01:07
Running 2 05:40 10:32 05:03 +00:37 09:10 +01:22
Sled Push 02:18 16:12 02:57 -00:39 14:13 +01:59
Running 3 05:36 18:30 05:29 +00:07 17:10 +01:20
Sled Pull 05:47 24:06 05:02 +00:45 22:39 +01:27
Running 4 05:42 29:53 05:29 +00:13 27:41 +02:12
Burpees Broad Jump 05:08 35:35 05:27 -00:19 33:10 +02:25
Running 5 05:51 40:43 05:40 +00:11 38:37 +02:06
Rowing 04:50 46:34 04:52 -00:02 44:17 +02:17
Running 6 05:35 51:24 05:31 +00:04 49:09 +02:15
Farmers Carry 02:19 56:59 02:13 +00:06 54:40 +02:19
Running 7 05:44 59:18 05:29 +00:15 56:53 +02:25
Sandbag Lunges 03:44 01:05:02 05:13 -01:29 01:02:22 +02:40
Running 8 06:21 01:08:46 06:08 +00:13 01:07:35 +01:11
Wall Balls 04:58 01:15:07 06:40 -01:42 01:13:43 +01:24
Roxzone 07:31 01:27:27 07:04 +00:27 01:27:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sjoerd Monde showcased a commendable performance in the 2024 Rotterdam HYROX, placing within the top 26% overall and top 28% in his age group. This is a testament to his dedication and athletic capabilities. Analyzing his total running time, which was 02:20 slower than average, it's evident that Sjoerd has a more strength-oriented profile rather than pure running endurance. This can be seen in his exceptional performances in strength-focused segments like the Sled Push, Sandbag Lunges, and Wall Balls, where he ranked significantly above average. However, his pacing appeared to start off slower and did not improve significantly as the race progressed, indicating potential areas for pacing strategy adjustments and endurance improvements.

Segments to Improve:

  • Run Total: Given that Sjoerd's total running time is slower than average, focusing on running endurance and speed is crucial. Interval training, such as 400m repeats at a faster pace than his current average 5k pace, with equal rest periods, can help improve both speed and endurance. Incorporating hill sprints and long, slow distance runs into his weekly training will also build muscular endurance and improve aerobic capacity.
  • Roxzone: The slower Roxzone time suggests a need for improved transition efficiency and overall fitness. To enhance this, circuit training that mimics the race's structure (alternating between strength and running exercises) without rest can prepare the body for quicker transitions. Practicing specific transition drills, focusing on reducing the time spent between exercises, will also be beneficial.
  • Sled Pull: To improve in the Sled Pull segment, strength training focused on the posterior chain muscles is advised. Exercises such as deadlifts, Romanian deadlifts, and kettlebell swings can increase the pulling power. Additionally, practicing the sled pull with varying weights and distances can help Sjoerd adapt to the resistance and improve his technique and efficiency.
  • Farmer's Carry: Grip strength and core stability are critical for improving the Farmer's Carry. Grip strength exercises, such as dead hangs and farmer's walks with heavy dumbbells or kettlebells, should be incorporated. Also, core strengthening exercises like planks, side planks, and dead bugs will improve overall stability, allowing for better performance in this segment.

Race Strategies:

  • Pacing: Sjoerd should focus on starting the race at a pace slightly slower than his average to conserve energy for a strong finish. Implementing negative splits, where each running segment is slightly faster than the previous one, can help manage his energy better throughout the race.
  • Strength Segments: Given Sjoerd's strength in specific exercises, he should aim to maintain his lead in these areas. However, it's crucial not to overexert in these segments to conserve energy for running and other exercises where improvement is needed.
  • Transitions: Minimizing time spent in Roxzone transitions can significantly improve overall race time. Practicing quick transitions between running and strength exercises during training will help in reducing this time. Mental rehearsals of the race day, focusing on smooth and efficient transitions, can also be beneficial.
  • Endurance Training: Incorporating at least one long-distance run per week, gradually increasing the distance, will help improve running endurance. This should be complemented by interval training to enhance speed endurance, crucial for the latter stages of the race.

By focusing on these areas of improvement and implementing the suggested strategies, Sjoard Monde can expect to see significant enhancements in his HYROX race performance, potentially leading to better overall and age group rankings in future events.

Similar Athletes
Reedijk Marnix 2024 Stockholm 01:27:12
Barry Gerald 2024 Melbourne 01:27:10
Eccleston Charles 2023 Manchester 01:27:41
Telford Paul 2023 London 01:27:09
Groenheijde Jeroen 2024 Rotterdam 01:27:50
Hamill Eoin 2024 Dublin 01:27:19
Patel Keval 2023 Malmö 01:27:03
Erkeland Thimo 2023 Amsterdam 01:27:39
Mcintosh Louis 2022 London 01:27:04
Giffen Tim 2023 London 01:27:39

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