Bos Sebastiaan Performance Analysis

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 835 similar athletes.

Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Bos Sebastiaan

NED NED Flag Men 40-44 #152012 01:48:20 257th in AG | Top 86.8% 1981st | Top 88.9%

Performance Highlights

+01:23
54:02
Run Total
+00:11
06:45
Avg. Lap
+00:41
06:05
Best Lap
-00:11
45:46
Workout Total
-00:01
05:43
Avg. Workout
-01:12
08:36
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 835 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 835 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Bos Sebastiaan'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 Bos Sebastiaan'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 835 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 Bos Sebastiaan'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 Bos Sebastiaan'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 05:04. Check the detail of the improvement plan below.

03:14 Potential Improvement 63.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:14 54:02 to 50:48 63.8%
Sandbag Lunges 01:03 07:40 to 06:37 20.7%
Wall Balls 00:31 09:12 to 08:41 10.2%
Sled Pull 00:15 06:34 to 06:19 4.9%
Burpees Broad Jump 00:01 07:12 to 07:11 0.3%
Ski Erg 00:00 04:41 to 04:41 0.0%
Sled Push 00:00 02:35 to 02:35 0.0%
Rowing 00:00 05:13 to 05:13 0.0%
Farmers Carry 00:00 02:39 to 02:39 0.0%

Splits Time

Bos Sebastiaan Perfect Race
Splits Total Average Total
Running 1 04:07 00:00 05:21 -01:14 00:00 +00:00
Ski Erg 04:41 04:07 04:46 -00:05 05:21 -01:14
Running 2 06:05 08:48 05:55 +00:10 10:07 -01:19
Sled Push 02:35 14:53 03:40 -01:05 16:02 -01:09
Running 3 06:17 17:28 06:33 -00:16 19:42 -02:14
Sled Pull 06:34 23:45 06:24 +00:10 26:15 -02:30
Running 4 06:26 30:19 06:33 -00:07 32:39 -02:20
Burpees Broad Jump 07:12 36:45 07:24 -00:12 39:12 -02:27
Running 5 06:43 43:57 06:49 -00:06 46:36 -02:39
Rowing 05:13 50:40 05:17 -00:04 53:25 -02:45
Running 6 06:55 55:53 06:38 +00:17 58:42 -02:49
Farmers Carry 02:39 01:02:48 02:41 -00:02 01:05:20 -02:32
Running 7 06:50 01:05:27 06:38 +00:12 01:08:01 -02:34
Sandbag Lunges 07:40 01:12:17 06:54 +00:46 01:14:39 -02:22
Running 8 10:41 01:19:57 08:08 +02:33 01:21:33 -01:36
Wall Balls 09:12 01:30:38 08:51 +00:21 01:29:41 +00:57
Roxzone 08:36 01:48:20 09:48 -01:12 01:48:20
Based on 835 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sebastiaan Bos delivered a solid performance at the 2024 Amsterdam Hyrox event, finishing with an overall rank of 1992, positioning him in the top 63% of all athletes. Within his age group (40-44), he ranked 259th, placing him in the top 61%. His total running time was 54:02, which was slightly slower than the average by 1:04, indicating that while he has a balanced profile, there is room for improvement in his running performance. His initial running segments suggest he may have started the event too quickly, evidenced by his first run being significantly faster than average. He showcases strength, especially in the sled push, where he outperformed the average significantly, indicating a strong capability in power-based exercises. However, his performance in some strength-based segments like the sandbag lunges and wall balls suggests a need for further development in muscular endurance.

Segments to Improve

  • Running Performance: Despite a balanced running profile, Sebastiaan's total running time was slower than average, particularly in the later segments. To enhance this, focus on building endurance. Incorporate long runs (at least 10-15km) at a steady pace into weekly routines, and integrate interval training to boost speed.
  • Sandbag Lunges: This segment was significantly slower than average, suggesting a need for improved lower body strength and endurance. Incorporate weighted lunges, Bulgarian split squats, and step-ups into workouts. Emphasize form by ensuring the knee doesn't extend beyond the toes and maintaining an upright posture.
  • Wall Balls: The wall balls segment showed a slower completion time. Focus on improving explosive power and coordination. Include exercises like medicine ball throws and plyometric push-ups in training. Work on maintaining a consistent rhythm during wall ball exercises, practicing with various weights to build adaptability.
  • Sled Pull: With a slower time than average, this segment can benefit from increased upper body strength and grip endurance. Practice sled pulls with varying weights and distances. Cross-training with rowing can also enhance muscle endurance necessary for this task.

Race Strategies

  • Pacing Strategy: Avoid starting too fast to conserve energy for later stages. Aim for a consistent pace across all running segments. Use the initial fast running split as a learning opportunity to distribute effort more evenly.
  • Effective Transitions: The Roxzone time was better than average, indicating efficient transitions. Continue to practice quick transitions between exercises to maintain this advantage. Simulate race conditions in training, focusing on minimizing downtime.
  • Compromised Running: Practice running immediately after heavy exercises such as sled pulls and sandbag lunges to mimic race conditions. This will help in adapting to the compromised running scenarios and improve overall race performance.
Similar Athletes
Aluigi Guillaume 2024 Paris 01:48:23
Ranson Charles 2024 Melbourne 01:48:40
MaxwellJones John 2024 Brisbane 01:48:01
Kothe Janik 2020 Hannover 01:47:57
Mason Jevon 2023 Los Angeles 01:48:35
Zosel Tom 2023 Hamburg 01:47:59
Park Seong Jun 2024 Dubai 01:48:02
Carapaica Marcos 2024 Mexico City 01:48:40
Cassidy Mark 2023 Dallas 01:48:22
Wareing Andrew 2022 Birmingham 01:48:19

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