Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Van Der Helm Rob

Van Der Helm Rob 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 40-44 #164026 01:31:43 93rd in AG | Top 50.5% 712th | Top 51.6%
+00:47
46:03
Run Total
+00:07
05:45
Avg. Lap
+00:27
05:14
Best Lap
-00:42
38:15
Workout Total
-00:06
04:46
Avg. Workout
-00:06
07:29
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 Van Der Helm Rob'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 Van Der Helm Rob'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 Van Der Helm Rob'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 Van Der Helm Rob'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 03:51. Check the detail of the improvement plan below.

01:46 Potential Improvement 45.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:46 46:03 to 44:17 45.9%
Farmers Carry 01:16 03:29 to 02:13 32.9%
Sandbag Lunges 00:21 05:40 to 05:19 9.1%
Ski Erg 00:17 04:47 to 04:30 7.4%
Rowing 00:11 05:04 to 04:53 4.8%
Sled Push 00:00 02:35 to 02:35 0.0%
Sled Pull 00:00 04:42 to 04:42 0.0%
Burpees Broad Jump 00:00 05:35 to 05:35 0.0%
Wall Balls 00:00 06:23 to 06:23 0.0%

Splits Time

Van Der Helm Rob Perfect Race
Splits Total Average Total
Running 1 05:39 00:00 04:46 +00:53 00:00 +00:00
Ski Erg 04:47 05:39 04:33 +00:14 04:46 +00:53
Running 2 05:14 10:26 05:14 +00:00 09:19 +01:07
Sled Push 02:35 15:40 03:07 -00:32 14:33 +01:07
Running 3 05:38 18:15 05:43 -00:05 17:40 +00:35
Sled Pull 04:42 23:53 05:21 -00:39 23:23 +00:30
Running 4 05:42 28:35 05:42 +00:00 28:44 -00:09
Burpees Broad Jump 05:35 34:17 05:54 -00:19 34:26 -00:09
Running 5 05:49 39:52 05:53 -00:04 40:20 -00:28
Rowing 05:04 45:41 04:57 +00:07 46:13 -00:32
Running 6 06:10 50:45 05:43 +00:27 51:10 -00:25
Farmers Carry 03:29 56:55 02:20 +01:09 56:53 +00:02
Running 7 05:50 01:00:24 05:42 +00:08 59:13 +01:11
Sandbag Lunges 05:40 01:06:14 05:33 +00:07 01:04:55 +01:19
Running 8 06:04 01:11:54 06:28 -00:24 01:10:28 +01:26
Wall Balls 06:23 01:17:58 07:12 -00:49 01:16:56 +01:02
Roxzone 07:29 01:31:43 07:35 -00:06 01:31:43
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rob Van Der Helm displayed a commendable performance in the 2024 Rotterdam HYROX race, finishing in the top 36% of all athletes and top 34% in his age group. This shows a strong competitive edge among a large pool of participants. His overall time of 01:31:43 with a total running time of 00:46:03, which is slightly slower than the average, indicates that Rob has a balanced profile with a slight inclination towards strength exercises. His pacing at the beginning was slower, especially noted in Running 1, but he managed to gain momentum in subsequent running segments, indicating a potential to start too cautiously. The strength segments like Sled Push and Sled Pull were significantly faster than average, showcasing his prowess in these areas.

Segments to Improve:

  • Farmers Carry: Rob's performance in the Farmers Carry was significantly slower than average, suggesting a need for grip strength and endurance improvement. Incorporating exercises like dead hangs, farmer's walks with progressively heavier weights, and grip strength exercises using grippers or stress balls can help. Additionally, focusing on core stability exercises will assist in maintaining posture and balance during the carry.
  • Total Running Time: Although Rob has a decent running pace, there is room for improvement to make him more competitive. Interval training, incorporating both short sprints and long-distance runs into his routine, can enhance both his speed and endurance. Hill repeats and tempo runs can also improve running efficiency and stamina. Running technique workshops could further refine his form, reducing energy expenditure.
  • Sandbag Lunges: A slight delay in Sandbag Lunges suggests the need for lower body strength and endurance. Bulgarian split squats, weighted lunges, and plyometric exercises like box jumps will build muscle endurance and explosive power. Practicing lunges with uneven weights can mimic the instability experienced during the race, improving balance and core engagement.

Race Strategies:

  • Improve Transition Times: Rob should work on minimizing rest periods and speeding up transitions between exercises. Practicing quick changes in a simulated race environment can help. This includes setting up a circuit training session that mimics the race structure, allowing Rob to practice moving swiftly from one exercise to the next.
  • Start Stronger: Given Rob’s tendency to start slower, a strategy to start a bit more aggressively could benefit his overall time. Prior to race day, practicing pacing strategies that involve starting at a slightly faster pace than comfortable, then finding a sustainable rhythm, could make a significant difference in his splits, especially in the early running segments.
  • Mid-Race Nutrition and Hydration: Maintaining optimal hydration and energy levels is crucial. Rob should experiment with different nutrition strategies during training to find what works best for sustaining energy throughout the race. Quick, easily digestible sources of energy, like gels or chews, can be taken during transitions or slower segments like the Farmers Carry.

By focusing on these targeted improvements and strategies, Rob Van Der Helm has the potential to significantly enhance his performance in future HYROX races. A balanced approach to training, emphasizing both his running and strength capabilities, along with strategic race planning, will be key to his success.

Similar Athletes
Sixto García Juan Ricardo 2024 Malaga 01:31:20
Darler James 2024 Stockholm 01:31:34
Mitchinson Michael 2024 Birmingham 01:31:30
Rocha Hernani 2024 Madrid 01:32:05
Luchier Julien 2024 Paris 01:31:28
Christie Gary 2024 Glasgow 01:31:19
Sullivan Matt 2023 Manchester 01:31:48
yanchak cody 2021 Dallas 01:31:24
Dietrich Georg 2024 Karlsruhe 01:31:21
Wimbleton Graham 2023 Melbourne 01:32:13

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