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 15 to 84.
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 218 to 439.
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 116 to 423.
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 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.
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 -104 to 64.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
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 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 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
04:06.
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
Timo Rijnbout competed admirably in the 2024 Amsterdam Hyrox race, finishing in the top 40% overall and top 38% in his age group. His total running time was slightly slower than average, indicating a hybrid athlete profile with a slight edge in strength over running. His initial running split was impressively fast, suggesting strong early endurance, but subsequent runs were progressively slower, indicating potential pacing issues. Timo's strengths were notably in the Sled Push, Burpees Broad Jump, and Farmers Carry, where he performed significantly better than average.
Segments to Improve
Running: While Timo is capable of a strong start, his pacing needs adjustment. To improve consistency, he should incorporate interval training to build sustained speed. Exercises: 400m repeats with short rest intervals, and tempo runs at a steady pace for 20-30 minutes.
Roxzone: Transitions were slightly slower than average. Timo should focus on improving overall fitness and transition efficiency. Drills: Practice quick transitions by simulating race conditions, moving swiftly between exercises with minimal rest.
Wall Balls: To enhance this segment, Timo should work on strength endurance, particularly in shoulders and legs. Exercises: High-rep wall ball sets, overhead presses, and squats with a medicine ball.
Rowing: Timo's performance here was below the average. To improve, he should work on rowing technique and power. Drills: Incorporate high-intensity interval rowing sessions focusing on stroke efficiency and power output.
Sled Pull: Although slightly above average, this segment has room for improvement. Focus on grip strength and pulling power. Exercises: Sled drags with varying resistance, and deadlifts to build overall pulling strength.
Race Strategies
Pacing Strategy: Timo should adopt a more consistent pacing strategy, avoiding the temptation to start too fast, which can lead to fatigue in later stages.
Efficient Transitions: Practice seamless transitions between exercise zones to reduce roxzone time, which can significantly impact overall performance.
Focus on Recovery: Implement active recovery techniques during running segments to maintain energy levels throughout the race.
Breathing Techniques: Master efficient breathing patterns to enhance endurance and reduce fatigue, especially during high-intensity segments.