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.
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 33 to 99.
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!
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 296 to 542.
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 119 to 461.
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 List Pepijn'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 List Pepijn hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
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 -85 to 185.
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.
Chart
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 5668 to 6415.
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 List Pepijn’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 List Pepijn'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
06:43.
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
Pepijn List delivered a solid performance at the 2024 Amsterdam Hyrox event. With an overall rank in the top 52% and a commendable 43% in his age group, Pepijn demonstrated a balanced skill set. Key highlights include exceptional strength segments like the Sled Push and Sled Pull, where he ranked in the top 20% overall. However, his total running time was 3:39 slower than average, indicating that running is an area needing attention. His pacing strategy showed a strong start in the initial running segments, although he struggled with pacing consistency as the race progressed, particularly in the seventh running segment. Pepijn's profile leans more towards strength, evident from his excellent performance in the strength-based exercises.
Segments to Improve
Total Running Time:
Pepijn's overall running performance was slower than the average, suggesting a need for focused running training to improve endurance and speed. Incorporate interval training sessions, such as 800m repeats at a faster pace with adequate rest, and tempo runs to build stamina. Additionally, long-distance runs at a steady pace can enhance aerobic capacity.
Burpees Broad Jump:
This segment was significantly slower than the average time. Focus on improving explosive power and endurance through plyometric exercises, such as box jumps, squat jumps, and burpees with added resistance. Form corrections, like maintaining a tight core and ensuring a consistent rhythm, can also help improve efficiency.
Sandbag Lunges:
Pepijn's performance in the sandbag lunges was below average. Implement strength training routines focusing on lower body and core stability, such as lunges with added weights and core exercises like planks and Russian twists. Practicing compromised running drills, where sprints follow strength exercises, can also aid in adapting to fatigue during transitions.
Race Strategies
Pacing Strategy:
Consider a more consistent pacing strategy throughout the running segments. Start at a manageable pace to conserve energy for the latter stages of the race. Use heart rate monitoring to maintain an optimal pace that prevents early fatigue.
Transition Efficiency:
While Pepijn's roxzone time was faster than average, continuous improvement in transitions can save crucial seconds. Practice quick transitions between different exercises in training to reduce time spent resting or adjusting during the race.
Nutrition and Hydration:
Ensure a well-planned nutrition and hydration strategy leading up to and during the race. Consuming easily digestible carbohydrates and staying hydrated will help maintain energy levels throughout the event.