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
558 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 22 to 93.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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 251 to 389.
End of interactive chart.
Based on 558 athletes with similar finish time in Hyrox Pro 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 107 to 481.
End of interactive chart.
Based on 558 athletes with similar finish time in Hyrox Pro Men
Fast, slow, or steady?
Here’s the full breakdown of Roos Sander'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 Roos Sander 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 -89 to 83.
End of interactive chart.
Based on 558 athletes with similar finish time in Hyrox Pro 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 4829 to 5067.
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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 Roos Sander’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.
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 82 to 840.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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 Roos Sander'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
05:24.
Check the detail of the improvement plan below.
Based on 558 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sander Roos showcased a commendable performance in the 2024 Rotterdam HYROX PRO event, landing within the top 30% of all participants and the top 32% in his age group. His overall time was 01:23:49, with a total running time slightly slower than average, indicating a need for improvement in running efficiency and stamina. Sander’s performance suggests he has a balanced profile with potential in both running and strength exercises, but with a slight inclination towards strength, as evidenced by his faster-than-average performances in the Sled Pull and Farmer's Carry. However, his pacing throughout the race indicates a potential issue with endurance and maintaining consistent speed, especially noted in the later running segments and strength exercises like Wall Balls and Burpees Broad Jump.
Segments to Improve:
Wall Balls: Sander’s performance in Wall Balls was significantly slower than average, indicating a need for improvement in both strength and endurance. To enhance this, Sander should focus on high-repetition wall ball drills to build muscular endurance and improve squatting form for better efficiency. Incorporating plyometric exercises such as box jumps and squat jumps can also increase his explosive power, crucial for performing well in wall balls.
Total Running Time: Given the total running time was slower than average, Sander should incorporate interval training into his regimen to improve speed and endurance. Long runs at a steady pace mixed with short, high-intensity intervals can help. Additionally, focusing on running technique drills to improve form will aid in running economy.
Burpees Broad Jump: The slower time in this segment suggests a need for improved explosive strength and coordination. Plyometric exercises like broad jumps and box jumps, combined with burpee drills where speed and efficiency are emphasized, will be beneficial. Practicing transitions between burpees and jumps can also reduce time.
Sled Push: To improve on the sled push, Sander should focus on building leg and core strength through weighted squats, leg presses, and sled push drills with varying weights and distances. Improving technique, like maintaining a low, powerful stance, can also significantly reduce time.
Sandbag Lunges: To better his time in sandbag lunges, incorporating lunges with different weight distributions and increasing core stability exercises will help. Sandbag workouts that simulate race conditions can also improve performance in this segment.
Race Strategies:
Pacing: Sander should focus on maintaining a consistent pace throughout the race, avoiding starting too fast in early running segments to preserve energy for strength exercises and later runs. Implementing a pacing strategy that accounts for slight increases in intensity towards the end of each running segment may help.
Transitions: Reducing time in the Roxzone indicates that Sander manages his transitions well, but continuous practice on quick and efficient transitions between exercises will further improve overall time. Simulating race conditions in training, where he moves from one exercise to the next without rest, will be crucial.
Endurance Training: Given the overall slower running time, focusing on building endurance through longer runs mixed with high-intensity interval training (HIIT) will be beneficial. This approach will help Sander maintain a strong pace throughout the race and improve his running segments.
Strength and Conditioning: For strength segments, targeted strength and conditioning work, particularly on exercises where his performance was below average, will be essential. Incorporating compound movements like deadlifts, squats, and overhead presses can build the necessary strength for these challenges.
Adhering to these strategies and focusing on identified areas for improvement should significantly enhance Sander’s performance in future races, potentially leading to better overall and age-group rankings.