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.
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 10 to 60.
End of interactive chart.
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 265 to 343.
End of interactive chart.
Based on 1000 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.
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 112 to 370.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of Van Der Poel Jos'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 Van Der Poel Jos 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 -91 to 107.
End of interactive chart.
Based on 1000 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 4937 to 5089.
End of interactive chart.
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 Van Der Poel Jos’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 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 Van Der Poel Jos'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
03:56.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jos Van Der Poel's performance in the 2024 Rotterdam HYROX race places him impressively within the top echelons of his age group and overall among participants, showcasing a strong competitive spirit and a balanced skill set between running and strength exercises. Notably, his total running time being 00:15 faster than average indicates a strong runner profile, but this also suggests that there could be room for improvement in his strength and transition segments to achieve an even better rank. His pacing appeared to start slightly slow in Running 1 but improved significantly in subsequent runs, pointing towards a cautious start strategy that could be optimized for maintaining more consistent pacing throughout the race.
Segments to Improve:
Burpees Broad Jump: With a performance significantly slower than average, focusing on explosive strength and endurance can make a considerable difference. Incorporate plyometric exercises such as box jumps, squat jumps, and broad jumps into the training regimen to improve explosive power. Interval training combining high-intensity burpees with short recovery periods will also enhance endurance and speed in this segment. Attention to form, especially during the broad jump phase to maximize distance per jump, can reduce the total number of jumps (and thus time) required.
Roxzone: The slower than average transition time in the Roxzone indicates a need for improved overall fitness and efficiency in transition. Incorporate simulations of race-day transitions into workouts to reduce hesitation and downtime between exercises. Circuit training with minimal rest between different types of exercises can mimic the demands of transitioning during the race, thus improving the athlete's ability to quickly move from one exercise to the next.
Sled Pull and Sled Push: These segments indicate a potential area for improvement in lower body strength and endurance. Incorporating more targeted lower body strength training, including heavy sled drags and pushes, deadlifts, and leg presses, can increase power. Additionally, interval training with sled pushes can improve endurance and mimic the race's demands. Technique adjustments, such as maintaining a low center of gravity and using the legs' power instead of relying on the upper body, can also enhance performance.
Sandbag Lunges: This segment can benefit from increased lower body muscular endurance and strength. Lunges with heavier weights than competition requirements, step-ups, and Bulgarian split squats can build the necessary strength and endurance. Also, practicing lunges with sandbags specifically can help the athlete get accustomed to the race-day weight and improve form and efficiency.
Race Strategies:
Improved Pacing: To avoid starting too slow or fast, Jos should work on establishing a consistent pace that can be maintained throughout the race. Training with a heart rate monitor to identify optimal pacing that can be sustained could prove beneficial. Implementing tempo runs and interval training can help the athlete develop a better sense of pacing.
Strength and Running Balance: Given Jos's strong running profile, balancing this with targeted strength training will ensure better performance across all segments. Incorporating at least two to three days of strength training focused on the areas highlighted for improvement can create a more well-rounded athlete.
Transition Efficiency: Practicing transitions between running and strength exercises can significantly reduce Roxzone times. Setting up mock race courses that mimic the race-day layout will help Jos minimize transition times and improve overall race performance.
Endurance Training for Strength Segments: Endurance is not just for running; it's equally important in strength segments. Incorporating longer sets with shorter recovery periods in strength training can improve Jos's endurance in these challenging segments, ensuring he doesn't fatigue prematurely.
By focusing on these targeted improvements and strategies, Jos Van Der Poel can look forward to not only bettering his performance in specific segments but also achieving an even higher overall rank in future HYROX 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.
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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 6 to 76.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men