Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Van Zanten Jan

Van Zanten Jan Hyrox Result

Dive into this athlete’s performance at 2024 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 40-44 #171028 01:36:09 216th in AG | Top 73.0% 1632nd | Top 73.2%
+00:26
47:31
Run Total
+00:04
05:56
Avg. Lap
+00:39
05:34
Best Lap
-01:35
39:19
Workout Total
-00:12
04:54
Avg. Workout
+01:11
09:25
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 Zanten Jan'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 Zanten Jan'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 Zanten Jan'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 Zanten Jan'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 03:06. Check the detail of the improvement plan below.

01:13 Potential Improvement 39.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:13 47:31 to 46:18 39.2%
Farmers Carry 01:05 03:28 to 02:23 34.9%
Burpees Broad Jump 00:45 06:51 to 06:06 24.2%
Ski Erg 00:03 04:39 to 04:36 1.6%
Sled Push 00:00 02:42 to 02:42 0.0%
Sled Pull 00:00 04:44 to 04:44 0.0%
Rowing 00:00 04:59 to 04:59 0.0%
Sandbag Lunges 00:00 05:20 to 05:20 0.0%
Wall Balls 00:00 06:36 to 06:36 0.0%

Splits Time

Van Zanten Jan Perfect Race
Splits Total Average Total
Running 1 03:57 00:00 04:59 -01:02 00:00 +00:00
Ski Erg 04:39 03:57 04:36 +00:03 04:59 -01:02
Running 2 05:34 08:36 05:24 +00:10 09:35 -00:59
Sled Push 02:42 14:10 03:14 -00:32 14:59 -00:49
Running 3 05:59 16:52 05:55 +00:04 18:13 -01:21
Sled Pull 04:44 22:51 05:38 -00:54 24:08 -01:17
Running 4 05:59 27:35 05:54 +00:05 29:46 -02:11
Burpees Broad Jump 06:51 33:34 06:21 +00:30 35:40 -02:06
Running 5 06:13 40:25 06:08 +00:05 42:01 -01:36
Rowing 04:59 46:38 05:03 -00:04 48:09 -01:31
Running 6 06:25 51:37 05:57 +00:28 53:12 -01:35
Farmers Carry 03:28 58:02 02:26 +01:02 59:09 -01:07
Running 7 06:14 01:01:30 05:56 +00:18 01:01:35 -00:05
Sandbag Lunges 05:20 01:07:44 05:54 -00:34 01:07:31 +00:13
Running 8 07:13 01:13:04 06:48 +00:25 01:13:25 -00:21
Wall Balls 06:36 01:20:17 07:42 -01:06 01:20:13 +00:04
Roxzone 09:25 01:36:09 08:14 +01:11 01:36:09
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Jan Van Zanten delivered a commendable performance at the 2024 Amsterdam Hyrox event, securing an overall rank in the top 52% among 3118 athletes. His total race time was 01:36:09, placing him in the top 51% of his age group. Notably, Jan's overall running time was marginally slower than average, suggesting a balanced profile with room for improvement in both endurance and strength training. His pacing strategy indicates a strong start in the initial running segment, with times progressively slowing down. This suggests potential fatigue as the race progressed.

Segments to Improve

  • Roxzone (00:09:25, 01:18 slower than average):

    Jan's transition time can be optimized to reduce overall race time. Focus on improving transition efficiency by practicing quick gear changes and managing heart rate during transitions.

    • Drills: Transition practice with timed drills, simulating shifts between exercise zones.
    • Exercises: Agility ladder drills to enhance footwork and speed during transitions.
  • Burpees Broad Jump (00:06:51, 00:37 slower than average):

    Improving technique and endurance in this segment can lead to significant time savings.

    • Form Correction: Focus on maintaining a steady rhythm and correct form to conserve energy.
    • Exercises: High-intensity interval training (HIIT) with burpees and plyometrics to build explosive power.
  • Farmers Carry (00:03:28, 01:03 slower than average):

    This segment showed a notable deficit. Enhancing grip strength and overall endurance will be beneficial.

    • Drills: Progressive overload with varying weights and distances in Farmers Carry drills.
    • Exercises: Deadlifts and grip strength exercises like plate pinches and towel pull-ups.

Race Strategies

  • Pacing Strategy: Adopt a more conservative start to maintain consistent energy levels throughout the race. This will help avoid fatigue and maintain a steady pace in later segments.
  • Transition Efficiency: Focus on practicing seamless transitions between exercises. This includes mental preparation and visualization techniques to reduce transition time.
  • Compromised Running: Incorporate compromised running workouts, simulating running after strength exercises, to build resilience and improve recovery between segments.

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
Rodenrijs Maik 2024 Rotterdam 01:36:10
Leutl Alfred 2024 Vienna - European Championship 01:36:07
Parsonage Jamie 2022 London 01:36:17
Godenschwegen Yasar 2021 Hamburg 01:36:07
Rijnberg Leo 2024 Rotterdam 01:35:54
Wright Oliver 2024 Glasgow 01:35:46
Gill Amman 2022 London 01:36:21
Carrion Jake 2024 New York 01:36:13
Ng Frankie 2023 Hong Kong 01:36:21
Liolios Milton 2023 Sydney 01:36:30

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Rotterdam 01:49:32

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download