Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) De Ruyter Roy

De Ruyter Roy 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 35-39 #120007 01:11:38 57th in AG | Top 14.5% 242nd | Top 10.9%
+02:00
38:17
Run Total
+00:15
04:47
Avg. Lap
+00:52
04:51
Best Lap
-02:15
27:57
Workout Total
-00:17
03:29
Avg. Workout
+00:20
05:29
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 De Ruyter Roy'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 De Ruyter Roy'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 De Ruyter Roy'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 De Ruyter Roy'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 05:31. Check the detail of the improvement plan below.

03:23 Potential Improvement 61.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:23 38:17 to 34:54 61.3%
Burpees Broad Jump 01:30 05:01 to 03:31 27.2%
Wall Balls 00:29 05:00 to 04:31 8.8%
Sandbag Lunges 00:09 03:50 to 03:41 2.7%
Ski Erg 00:00 03:57 to 03:57 0.0%
Sled Push 00:00 01:37 to 01:37 0.0%
Sled Pull 00:00 02:55 to 02:55 0.0%
Rowing 00:00 04:16 to 04:16 0.0%
Farmers Carry 00:00 01:21 to 01:21 0.0%

Splits Time

De Ruyter Roy Perfect Race
Splits Total Average Total
Running 1 03:33 00:00 04:01 -00:28 00:00 +00:00
Ski Erg 03:57 03:33 04:12 -00:15 04:01 -00:28
Running 2 04:51 07:30 04:18 +00:33 08:13 -00:43
Sled Push 01:37 12:21 02:28 -00:51 12:31 -00:10
Running 3 05:02 13:58 04:36 +00:26 14:59 -01:01
Sled Pull 02:55 19:00 04:00 -01:05 19:35 -00:35
Running 4 04:56 21:55 04:34 +00:22 23:35 -01:40
Burpees Broad Jump 05:01 26:51 04:04 +00:57 28:09 -01:18
Running 5 04:55 31:52 04:42 +00:13 32:13 -00:21
Rowing 04:16 36:47 04:29 -00:13 36:55 -00:08
Running 6 05:01 41:03 04:36 +00:25 41:24 -00:21
Farmers Carry 01:21 46:04 01:48 -00:27 46:00 +00:04
Running 7 04:58 47:25 04:35 +00:23 47:48 -00:23
Sandbag Lunges 03:50 52:23 04:04 -00:14 52:23 +00:00
Running 8 05:03 56:13 04:55 +00:08 56:27 -00:14
Wall Balls 05:00 01:01:16 05:07 -00:07 01:01:22 -00:06
Roxzone 05:29 01:11:38 05:09 +00:20 01:11:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Roy De Ruyter showcased a commendable performance in the 2024 Amsterdam Hyrox race, achieving an overall rank of 246, placing him in the top 7% of all participants. In his age group, he ranked 57th, indicating strong competitiveness within the 35-39 category. With an overall time of 01:11:38, Roy demonstrated a balanced skill set, albeit with a slight inclination towards strength-based activities, as evidenced by his remarkable percentile ranks in strength-focused segments such as the Sled Push and Farmers Carry. His total running time was 00:38:17, which was 01:39 slower than average, suggesting room for improvement in running efficiency. Initial running segments indicate a fast start, particularly the first lap, which was 00:26 faster than average, potentially leading to increased fatigue in subsequent laps.

Segments to Improve

  • Running: Roy's total running time was slower than average, indicating a need for enhanced endurance and running efficiency. To address this, he should focus on interval training to improve overall speed and stamina, as well as long-distance runs to build endurance. Incorporate tempo runs to develop a consistent pace, and consider form drills to enhance running economy.
  • Burpees Broad Jump: This segment was significantly slower, suggesting a need for better explosive power and technique. Incorporate plyometric exercises such as box jumps and kettlebell swings to boost power. Practice burpee technique with a focus on minimizing transition times between the jump and drop phases.
  • Roxzone: The transition areas were slower than average, highlighting a need for improved transition efficiency and overall fitness. Practice quick transitions during training by simulating race conditions, and aim to reduce downtime between exercises.
  • Wall Balls: Although slightly faster than average, further improvement can be achieved by focusing on form and endurance. Strengthen shoulder and leg muscles with targeted exercises like overhead presses and squats. Practice wall ball shots under fatigue to mimic race conditions.

Race Strategies

  • Start Pacing: Avoid starting too fast to conserve energy for later segments. Aim for a steady pace during the initial running laps to prevent early fatigue.
  • Transition Focus: Practice seamless transitions to minimize roxzone time. Develop a mental checklist for each transition to ensure efficiency and reduce unnecessary pauses.
  • Energy Management: Implement a balanced race strategy that allocates energy evenly across running and strength segments. Consider a strategic fueling plan to maintain energy levels throughout the race.
  • Specific Segment Preparation: Prepare for compromised running scenarios, such as running after burpee broad jumps, by practicing these sequences in training to build resilience and adaptation to fatigue.
Similar Athletes
De Block Roy 2023 Maastricht European Championships 01:11:29
Agraz Beneded Jose 2023 Madrid 01:11:23
Maibohm Nils 2024 Köln 01:11:31
Jafar Mohammad 2023 Hannover 01:12:00
Veigel Henrik 2020 Karlsruhe 01:12:00
Burgess Jason 2024 Manchester 01:11:45
Miecke Martin 2022 Karlsruhe 01:11:11
Verploegen Mervyn 2022 Amsterdam 01:12:03
Hardy Aaron 2024 London 01:11:19
Cleary Sean 2024 Poznan 01:12:04

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