Season 23/24 2023 Amsterdam (1622) HYROX (1473) Men (1079) Van Der Linden Sander

Van Der Linden Sander Hyrox Result

Dive into this athlete’s performance at 2023 Amsterdam 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 #105041 01:17:13 26th in AG | Top 14.4% 155th | Top 14.4%
-00:24
38:27
Run Total
-00:03
04:48
Avg. Lap
-01:15
02:58
Best Lap
+00:43
33:18
Workout Total
+00:05
04:09
Avg. Workout
-00:16
05:33
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 Linden Sander'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 Linden Sander'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 Linden Sander'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 Linden 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 04:44. Check the detail of the improvement plan below.

01:28 Potential Improvement 31.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:28 03:45 to 02:17 31.0%
Sled Pull 00:58 04:54 to 03:56 20.4%
Run Total 00:58 38:27 to 37:29 20.4%
Burpees Broad Jump 00:45 04:49 to 04:04 15.8%
Sandbag Lunges 00:26 04:32 to 04:06 9.2%
Farmers Carry 00:07 01:53 to 01:46 2.5%
Rowing 00:02 04:32 to 04:30 0.7%
Ski Erg 00:00 04:02 to 04:02 0.0%
Wall Balls 00:00 04:51 to 04:51 0.0%

Splits Time

Van Der Linden Sander Perfect Race
Splits Total Average Total
Running 1 02:58 00:00 04:16 -01:18 00:00 +00:00
Ski Erg 04:02 02:58 04:19 -00:17 04:16 -01:18
Running 2 04:45 07:00 04:34 +00:11 08:35 -01:35
Sled Push 03:45 11:45 02:37 +01:08 13:09 -01:24
Running 3 05:11 15:30 04:55 +00:16 15:46 -00:16
Sled Pull 04:54 20:41 04:21 +00:33 20:41 +00:00
Running 4 04:56 25:35 04:53 +00:03 25:02 +00:33
Burpees Broad Jump 04:49 30:31 04:33 +00:16 29:55 +00:36
Running 5 04:53 35:20 05:01 -00:08 34:28 +00:52
Rowing 04:32 40:13 04:37 -00:05 39:29 +00:44
Running 6 05:00 44:45 04:56 +00:04 44:06 +00:39
Farmers Carry 01:53 49:45 01:59 -00:06 49:02 +00:43
Running 7 04:59 51:38 04:54 +00:05 51:01 +00:37
Sandbag Lunges 04:32 56:37 04:29 +00:03 55:55 +00:42
Running 8 05:49 01:01:09 05:20 +00:29 01:00:24 +00:45
Wall Balls 04:51 01:06:58 05:40 -00:49 01:05:44 +01:14
Roxzone 05:33 01:17:13 05:49 -00:16 01:17:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sander Van Der Linden had a strong performance in the 2023 Amsterdam Hyrox race. With an overall rank of 155 out of 1473 athletes, he placed in the top 10% of participants. In his age group (35-39), he ranked 26th out of 254 athletes, also in the top 10%. His overall time was 01:17:13, indicating a solid performance.

Sander's total running time was 00:38:27, which was 00:46 slower than the average for his finish time. This suggests that he could improve his running speed and efficiency to gain time during the race. However, it is worth noting that his best running lap was 00:02:58, which was 01:09 faster than the average. This indicates that Sander has the potential to excel in running segments and should focus on maximizing his running performance.

Segments to Improve


1. Sled Push:
Sander's time of 00:03:45 for the Sled Push segment was 00:50 slower than the average. To improve this segment, he should focus on building strength and power in his lower body. Exercises such as squats, deadlifts, and lunges can help improve his pushing ability. He should also work on maintaining a low, stable body position while pushing the sled to minimize time loss.

2. Burpees Broad Jump:
Sander's time of 00:04:49 for this segment was 00:32 slower than the average. To improve his performance in Burpees Broad Jump, he should focus on developing explosive power and agility. Plyometric exercises like box jumps, squat jumps, and lateral jumps can help improve his jumping ability. Additionally, he should work on maintaining proper form during the burpees to optimize his efficiency.

3. Sled Pull:
Sander's time of 00:04:54 for the Sled Pull segment was 00:17 slower than the average. To improve this segment, he should focus on improving his pulling strength and technique. Exercises such as rows, pull-ups, and rope pulls can help improve his pulling ability. He should also work on maintaining a stable body position and using his entire body to generate power while pulling the sled.

4. Running 3, Running 2, and Running 8:
Sander's times for these running segments were slightly slower than the average. To improve his running performance, he should focus on building endurance and speed through specific running workouts. Interval training, hill sprints, and tempo runs can help improve his running efficiency and overall pace.

Strategies


1. Pacing:
Sander should focus on maintaining a consistent pace throughout the race to avoid burning out too early. It is important for him to find a balance between pushing himself and conserving energy for the later segments. Strategically planning his effort levels during each segment can help him maintain a steady performance.

2. Transition Efficiency:
Sander should aim to minimize the time spent in the roxzone and during transitions between segments. This can be achieved by practicing quick and efficient transitions during training sessions. Implementing specific drills and techniques to improve transition speed can help him gain valuable time during the race.

3. Hybrid Training:
Sander should consider incorporating hybrid training into his workout routine. This involves combining strength training exercises with cardiovascular exercises to improve overall fitness and performance. Implementing circuit training sessions or combining strength exercises with running drills can help him develop a well-rounded fitness profile.

By implementing these training strategies and race strategies, Sander Van Der Linden can improve his performance in the Hyrox race. Focusing on specific areas of improvement, such as sled pushing, burpees broad jump, and running, will help him enhance his overall performance and achieve even better results in future races.

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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Jennow Calum 2024 Glasgow 01:16:53
Cimaroli Vadim 2023 Milan 01:16:59
Guerra Eduardo 2023 London 01:16:44
Barry Alan 2023 Dublin 01:17:07
Andrews Tae 2024 New York 01:17:41
Naylor Liam 2022 Manchester 01:16:48
Kottler Charlie 2024 Anaheim 01:17:17
Huyzer Willie 2024 Copenhagen 01:17:11
Player Cameron 2023 Dallas 01:16:44
Van Blunk Eric 2023 Chicago 01:17:16

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Amsterdam 01:06:50
2024 Rotterdam 01:17:03

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