Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Rodenrijs Maik

Rodenrijs Maik Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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 30-34 #161020 01:36:10 218th in AG | Top 68.1% 875th | Top 63.4%
+04:48
51:54
Run Total
+00:37
06:29
Avg. Lap
+00:30
05:25
Best Lap
-07:21
33:32
Workout Total
-00:55
04:11
Avg. Workout
+02:35
10:49
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 Rodenrijs Maik'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 Rodenrijs Maik'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 Rodenrijs Maik'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 Rodenrijs Maik'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 06:22. Check the detail of the improvement plan below.

05:36 Potential Improvement 88.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:36 51:54 to 46:18 88.0%
Ski Erg 00:26 05:02 to 04:36 6.8%
Rowing 00:20 05:20 to 05:00 5.2%
Sled Push 00:00 01:55 to 01:55 0.0%
Sled Pull 00:00 04:32 to 04:32 0.0%
Burpees Broad Jump 00:00 04:22 to 04:22 0.0%
Farmers Carry 00:00 02:10 to 02:10 0.0%
Sandbag Lunges 00:00 05:06 to 05:06 0.0%
Wall Balls 00:00 05:05 to 05:05 0.0%

Splits Time

Rodenrijs Maik Perfect Race
Splits Total Average Total
Running 1 05:26 00:00 04:59 +00:27 00:00 +00:00
Ski Erg 05:02 05:26 04:36 +00:26 04:59 +00:27
Running 2 05:25 10:28 05:24 +00:01 09:35 +00:53
Sled Push 01:55 15:53 03:14 -01:19 14:59 +00:54
Running 3 06:35 17:48 05:55 +00:40 18:13 -00:25
Sled Pull 04:32 24:23 05:37 -01:05 24:08 +00:15
Running 4 06:55 28:55 05:55 +01:00 29:45 -00:50
Burpees Broad Jump 04:22 35:50 06:21 -01:59 35:40 +00:10
Running 5 06:58 40:12 06:08 +00:50 42:01 -01:49
Rowing 05:20 47:10 05:03 +00:17 48:09 -00:59
Running 6 06:28 52:30 05:57 +00:31 53:12 -00:42
Farmers Carry 02:10 58:58 02:26 -00:16 59:09 -00:11
Running 7 06:39 01:01:08 05:56 +00:43 01:01:35 -00:27
Sandbag Lunges 05:06 01:07:47 05:54 -00:48 01:07:31 +00:16
Running 8 07:31 01:12:53 06:49 +00:42 01:13:25 -00:32
Wall Balls 05:05 01:20:24 07:42 -02:37 01:20:14 +00:10
Roxzone 10:49 01:36:10 08:14 +02:35 01:36:10
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Maik Rodenrijs showcased a commendable performance in the 2024 Rotterdam HYROX, ranking in the top 44% overall and just under the top half in his age group. His overall time of 01:36:10 highlights his fitness and dedication to the sport. A closer look at Maik's splits indicates a stronger inclination towards strength-based challenges, as evidenced by significantly faster than average performances in the Sled Push, Sled Pull, Burpees Broad Jump, and Wall Balls. However, his total running time was 04:30 slower than the average, suggesting that while Maik has a solid foundation in strength, his running endurance and speed may benefit from targeted improvements. The pacing analysis reveals that Maik might have started his runs at a pace that was too aggressive, leading to slower times in later running segments. This, combined with a high Roxzone time, suggests that Maik could enhance his overall performance by focusing on running efficiency and reducing transition times between exercises.

Segments to Improve:

  • Running & Roxzone: Maik's running segments and Roxzone time stand out as areas for improvement. To enhance his running, Maik should incorporate interval training to improve aerobic capacity and speed. Workouts like 400m repeats at a pace faster than his current race pace with equal rest periods, and longer, steady-state runs to build endurance will be beneficial. For the Roxzone, focusing on functional transition drills that mimic moving quickly and efficiently between exercise stations can reduce downtime. Exercises that combine cardio with agility work, such as high knees, butt kicks, and ladder drills, can be particularly effective.
  • Ski Erg & Rowing: While not as pronounced as the running segments, these areas still offer room for improvement. For the Ski Erg, Maik could work on technique drills focusing on power generation from the hips and core, along with interval sessions to build up anaerobic capacity. For rowing, technique adjustments to ensure a more powerful and efficient stroke, coupled with endurance rowing sessions, will help shave off crucial seconds. Video analysis of form in both these ergometers can provide insights into efficiency improvements.

Race Strategies:

  • Pacing: Given the tendency to start fast, Maik should focus on a more conservative start, conserving energy for a strong finish in the latter stages of the race. Practicing pacing strategies in training, such as negative splits in running workouts, can help Maik develop a feel for consistent and sustainable effort levels throughout the race.
  • Strength and Endurance Balance: Maik's training should aim for a balanced improvement in both strength and endurance components. Incorporating circuit training that combines strength exercises with short bursts of high-intensity running can mimic the race's demands and improve overall performance.
  • Transitions (Roxzone): Reducing transition times can lead to significant overall time improvements. Practicing quick transitions in training sessions, focusing on swift and efficient movements between exercises, and minimizing rest will translate to faster Roxzone times. Setting up mock transition zones during workouts can simulate race conditions and improve Maik's adaptability and speed during actual transitions.

By addressing these specific areas of improvement with targeted training strategies and maintaining his evident strength proficiency, Maik Rodenrijs has a strong potential to significantly enhance his performance in future HYROX races. Consistency in training, coupled with strategic race pacing, will be key to achieving these advancements.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Dodd Pierce 2024 Frankfurt 01:36:10
Johnson Allen 2023 London 01:36:28
Grochalak Mariusz 2023 Warschau 01:36:06
Alonzi Davide 2024 Rimini 01:35:41
Hamblin Joe 2023 London 01:36:40
Wong 王 Adrian 和德 2024 Taipei 01:36:33
Murray John 2024 Copenhagen 01:35:47
Mittet Anders 2022 Amsterdam 01:36:12
Van Heteren Remco 2024 Rotterdam 01:36:02
Walsh Joe 2024 Manchester 01:35:43

Measure Your Performance Against Top Athletes

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