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 381 similar athletes.
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!
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.
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 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.
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 his 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 09:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:24 (From 59:15 to 54:51) | 46.7% |
| BBJ | 03:03 (From 11:09 to 08:06) | 32.4% |
| Sandbag Lunges | 01:31 (From 08:58 to 07:27) | 16.1% |
| Sled Pull | 00:27 (From 07:30 to 07:03) | 4.8% |
| Ski Erg | 00:00 (From 04:24 to 04:24) | 0.0% |
| Sled Push | 00:00 (From 03:16 to 03:16) | 0.0% |
| Rowing | 00:00 (From 05:09 to 05:09) | 0.0% |
| Farmers Carry | 00:00 (From 02:36 to 02:36) | 0.0% |
| Wall Balls | 00:00 (From 07:35 to 07:35) | 0.0% |
| Spangenberg Niek | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:29 | 00:00 | 05:37 -01:08 | 00:00 +00:00 |
| Ski Erg | 04:24 | 04:29 | 04:54 -00:30 | 05:37 -01:08 |
| Running 2 | 06:33 | 08:53 | 06:20 +00:13 | 10:31 -01:38 |
| Sled Push | 03:16 | 15:26 | 03:58 -00:42 | 16:51 -01:25 |
| Running 3 | 07:31 | 18:42 | 07:12 +00:19 | 20:49 -02:07 |
| Sled Pull | 07:30 | 26:13 | 07:13 +00:17 | 28:01 -01:48 |
| Running 4 | 07:01 | 33:43 | 07:12 -00:11 | 35:14 -01:31 |
| Burpees Broad Jump | 11:09 | 40:44 | 08:26 +02:43 | 42:26 -01:42 |
| Running 5 | 07:13 | 51:53 | 07:39 -00:26 | 50:52 +01:01 |
| Rowing | 05:09 | 59:06 | 05:32 -00:23 | 58:31 +00:35 |
| Running 6 | 07:12 | 01:04:15 | 07:13 -00:01 | 01:04:03 +00:12 |
| Farmers Carry | 02:36 | 01:11:27 | 02:54 -00:18 | 01:11:16 +00:11 |
| Running 7 | 07:21 | 01:14:03 | 07:18 +00:03 | 01:14:10 -00:07 |
| Sandbag Lunges | 08:58 | 01:21:24 | 07:51 +01:07 | 01:21:28 -00:04 |
| Running 8 | 11:58 | 01:30:22 | 09:15 +02:43 | 01:29:19 +01:03 |
| Wall Balls | 07:35 | 01:42:20 | 10:02 -02:27 | 01:38:34 +03:46 |
| Roxzone | 10:01 | 01:59:49 | 11:13 -01:12 | 01:59:49 |
Niek's best running lap was 00:04:29. Among the splits, his fastest segments were Ski Erg (00:04:24) and Sled Push (00:03:16), where he performed 00:27 and 01:19 faster than the average, respectively.
To improve the Run Total segment, Niek should focus on improving his overall fitness and transition time. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running endurance and speed. Additionally, practicing quick transitions between exercises during training can help reduce time spent in the roxzone.
For the Burpees Broad Jump segment, Niek should work on improving his explosive power and agility. Incorporating exercises such as plyometric push-ups, box jumps, and lateral hops can help enhance his power output and agility, leading to faster burpees and broad jumps.
In the Running 8 segment, Niek should focus on improving his running endurance. Incorporating longer distance runs and interval training sessions can help him build his aerobic capacity and improve his performance in this segment.
To improve the Sandbag Lunges segment, Niek should focus on building strength and stability in his lower body. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles involved in lunges and improve his overall performance in this segment.
In the Running 2 and Running 3 segments, Niek should work on improving his running speed and endurance. Incorporating interval training, fartlek runs, and tempo runs can help him increase his running speed and endurance, leading to better performances in these segments.
Additionally, Niek should prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick transitions during training and strategizing the order of exercises can help him reduce transition times and ultimately improve his overall race time.
Lastly, Niek should maintain proper form and technique throughout each segment to maximize his efficiency and performance. Practicing proper form during training and seeking feedback from a coach or trainer can help him identify any form corrections that may be necessary for optimal performance.
By implementing these strategies and focusing on the identified areas of improvement, Niek can enhance his performance in future HYROX races and continue to progress as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Elsmore Adam | 2022 Dallas | 01:59:26 | |
| Castillo Juan Carlos | 2024 Ciudad de Mexico | 01:59:25 | |
| Garcia Martos Alvaro | 2023 Bilbao | 01:59:40 | |
| Mcgrath Morgan | 2024 Glasgow | 01:59:46 | |
| Piechotta Christian | 2018 Hamburg | 01:59:32 | |
| Pantoja Joshua | 2020 Dallas | 01:59:50 | |
| Bong Kenny | 2024 Singapore National Stadium | 02:00:08 | |
| Palacios William | 2024 Manchester | 02:00:02 | |
| Etheridge Thomas | 2023 London | 01:59:48 | |
| Bornemann Ben | 2023 Hannover | 02:00:11 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam Spangenberg Niek | 01:53:26 | |
| 2024 Amsterdam Spangenberg Niek, Oostindiër Marco | 01:29:54 | |
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Spangenberg Niek
