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
966 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 46 to 95.
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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 315 to 470.
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Based on 966 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 143 to 527.
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Based on 966 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of Reinders Ronald'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 Reinders Ronald 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 -151 to 136.
End of interactive chart.
Based on 966 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 6179 to 6847.
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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 Reinders Ronald’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 Reinders Ronald'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
06:06.
Check the detail of the improvement plan below.
Based on 966 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ronald Reinders showcased a balanced performance in the 2024 Rotterdam HYROX race, finishing in the top 57% of all athletes and top 58% in his age group. His overall time of 01:45:57 with a total running time of 00:54:44 indicates a slight inclination towards strength exercises, as his total running time was slower than average. Notably, his best running lap was significantly faster than the overall pace, suggesting potential for improvement in pacing strategy. Ronald demonstrated exceptional strength in the Sled Push, Sled Pull, Burpees Broad Jump, Rowing, Farmers Carry, and Wall Balls, performing above average in these segments. However, his performance in running, particularly in the latter half of the race, and the Roxzone indicates room for improvement in endurance and transition efficiency.
Segments to Improve:
Total Running Time & Pacing: With a total running time slower than average, focusing on endurance and speed training is crucial. Interval training, such as 400 to 800-meter repeats at a pace faster than race pace with equal rest periods, can improve cardiovascular fitness and running economy. Incorporating hill sprints and tempo runs will also build leg strength and stamina. To address pacing issues, practicing negative splits during long runs, where the second half is run faster than the first, can help improve race pacing strategy.
Roxzone: The slower Roxzone time suggests a need for improving transition efficiency and overall fitness. Circuit training that mimics the race structure, alternating between strength exercises and short, intense running intervals, can help reduce transition times. Also, working on quick recovery techniques and active rest strategies during transitions will minimize time lost.
Sandbag Lunges: To improve on the Sandbag Lunges segment, enhancing lower body strength and endurance is key. Incorporating lunges with varying weights, step-ups, and Bulgarian split squats into the training regimen will build the necessary muscle endurance. Practicing lunges with a weighted vest or carrying uneven weights can also simulate the instability and challenge of the sandbag lunges in a race environment.
Ski Erg & Burpees Broad Jump: For the Ski Erg, focusing on upper body endurance and power, through workouts like pull-ups, kettlebell swings, and rowing intervals, will enhance performance. For the Burpees Broad Jump, plyometric exercises such as box jumps, broad jumps, and jump squats will improve explosive strength and efficiency in this segment.
Race Strategies:
Improved Pacing: Start the race at a conservative pace to conserve energy for the latter stages. Use a running watch to keep track of pace and ensure it aligns with the targeted splits based on training.
Transitions: Practice quick transitions between running and strength exercises during training sessions. Minimize rest by setting up a mock transition area to rehearse moving efficiently from one exercise to the next.
Strength Segments: Since Ronald shows a strong performance in strength-focused segments, he should strategically use these as opportunities to gain time. However, it's crucial not to overexert and compromise subsequent running segments. Balancing effort across both strength and endurance components is key.
Endurance Building: Incorporate at least one long run into the weekly training schedule, gradually increasing the distance to build endurance. This will also be an opportunity to practice nutrition and hydration strategies for race day.
By addressing these identified areas of improvement and implementing strategic training adjustments, Ronald can significantly enhance his race performance. A focused approach on endurance, pacing, and transitions, combined with his already strong strength exercise performance, will pave the way for better race outcomes in future events.
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 42 to 99.
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Percentile based on all the athletes who competed in Hyrox Men