Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Toonen Stefan'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 Toonen Stefan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Toonen Stefan'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.
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 Toonen Stefan'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 03:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:43 | 42:01 to 40:18 | 44.0% |
| Ski Erg | 00:38 | 04:57 to 04:19 | 16.2% |
| Burpees Broad Jump | 00:31 | 05:12 to 04:41 | 13.2% |
| Sled Pull | 00:27 | 04:51 to 04:24 | 11.5% |
| Rowing | 00:16 | 04:55 to 04:39 | 6.8% |
| Sandbag Lunges | 00:15 | 04:50 to 04:35 | 6.4% |
| Sled Push | 00:04 | 02:38 to 02:34 | 1.7% |
| Farmers Carry | 00:00 | 01:51 to 01:51 | 0.0% |
| Wall Balls | 00:00 | 04:54 to 04:54 | 0.0% |
| Toonen Stefan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:13 | 00:00 | 04:29 -00:16 | 00:00 +00:00 |
| Ski Erg | 04:57 | 04:13 | 04:24 +00:33 | 04:29 -00:16 |
| Running 2 | 05:13 | 09:10 | 04:50 +00:23 | 08:53 +00:17 |
| Sled Push | 02:38 | 14:23 | 02:49 -00:11 | 13:43 +00:40 |
| Running 3 | 05:41 | 17:01 | 05:13 +00:28 | 16:32 +00:29 |
| Sled Pull | 04:51 | 22:42 | 04:44 +00:07 | 21:45 +00:57 |
| Running 4 | 05:36 | 27:33 | 05:12 +00:24 | 26:29 +01:04 |
| Burpees Broad Jump | 05:12 | 33:09 | 05:01 +00:11 | 31:41 +01:28 |
| Running 5 | 05:30 | 38:21 | 05:21 +00:09 | 36:42 +01:39 |
| Rowing | 04:55 | 43:51 | 04:44 +00:11 | 42:03 +01:48 |
| Running 6 | 05:08 | 48:46 | 05:14 -00:06 | 46:47 +01:59 |
| Farmers Carry | 01:51 | 53:54 | 02:07 -00:16 | 52:01 +01:53 |
| Running 7 | 05:17 | 55:45 | 05:13 +00:04 | 54:08 +01:37 |
| Sandbag Lunges | 04:50 | 01:01:02 | 04:51 -00:01 | 59:21 +01:41 |
| Running 8 | 05:26 | 01:05:52 | 05:43 -00:17 | 01:04:12 +01:40 |
| Wall Balls | 04:54 | 01:11:18 | 06:13 -01:19 | 01:09:55 +01:23 |
| Roxzone | 06:28 | 01:22:32 | 06:24 +00:04 | 01:22:32 |
Stefan's best running lap was 00:04:13, which was 00:07 faster than the average.
To improve the Run Total segment, Stefan should focus on improving his overall fitness and reducing his transition time. This can be achieved through high-intensity interval training (HIIT) workouts, specifically targeting running endurance and speed. Incorporating exercises such as sprints, hill repeats, and tempo runs can help improve his overall running performance.
For the Ski Erg segment, Stefan should work on improving his technique and efficiency. Regular practice on the Ski Erg machine, specifically focusing on proper form and technique, will help him become more efficient and reduce his time. Additionally, incorporating exercises that target the muscles used in skiing, such as lunges and squats, can help improve his overall strength and power for this segment.
The Burpees Broad Jump segment can be improved through specific training and technique refinement. Stefan should focus on improving his burpee speed and explosiveness. Incorporating exercises such as burpee variations, plyometric exercises, and core strengthening exercises can help improve his performance in this segment.
For the Running 3, Running 2, and Running 4 segments, Stefan should work on improving his running endurance and speed. Interval training, long-distance runs, and tempo runs can help improve his overall running performance. It is important for him to focus on maintaining a consistent pace throughout these segments to minimize time lost.
To improve performance in the Rowing segment, Stefan should focus on improving his rowing technique and power. Regular practice on the rowing machine, specifically focusing on proper form and technique, will help him become more efficient and reduce his time. Incorporating exercises that target the muscles used in rowing, such as rows, lat pulldowns, and deadlifts, can help improve his overall strength and power for this segment.
To improve performance in the Running 5 segment, Stefan should work on improving his running endurance and speed. Interval training, long-distance runs, and tempo runs can help improve his overall running performance. It is important for him to focus on maintaining a consistent pace throughout this segment to minimize time lost.
By implementing these strategies and following the specific training recommendations for each identified area of improvement, Stefan can enhance his performance and achieve better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Cowan Alexander | 2024 Glasgow | 01:22:22 | |
| Poirè Fabio | 2023 Milan | 01:22:09 | |
| Bartlein Jake | 2024 Anaheim | 01:22:48 | |
| Garcia Navarro Ivan | 2024 Bilbao | 01:23:02 | |
| Huisman Noah | 2021 Austin | 01:22:20 | |
| Kelso Jerry | 2021 Dallas | 01:22:18 | |
| Borggren Jonatan | 2023 Stockholm | 01:22:12 | |
| Clark Myles | 2023 London | 01:22:46 | |
| Lomholt Jonas | 2024 Copenhagen | 01:22:45 | |
| Zillen Fredrik | 2023 Malmö | 01:22:26 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:18:51 | |
| 2023 Amsterdam | 01:19:29 | |
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