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 14 to 80.
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 214 to 378.
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 131 to 391.
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 Van Der Wal Bas'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 Van Der Wal Bas 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 -126 to 83.
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.
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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 4974 to 5476.
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 Van Der Wal Bas’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 Van Der Wal Bas'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
04:01.
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:
Bas Van Der Wal demonstrated a commendable performance at the 2024 Amsterdam Hyrox event, securing an overall rank of 1073, placing him in the top 34% of all athletes. In his age group (25-29), he ranked 234th, reflecting consistent competitiveness. His total running time was 42:22, which is notably 33 seconds faster than average, indicating a strong running profile. However, his performance across the running segments shows a tendency to start too fast, as evidenced by his 8th percentile ranking in Running 1, before settling into a more average pace. This suggests that while Bas excels in running, he could benefit from balancing his initial speed with sustained energy reserve to optimize overall performance. His strength in running is complemented by strong performances in exercises like Sled Pull and Burpees Broad Jump, but he showed potential for improvement in strength-focused exercises.
Segments to Improve:
Sandbag Lunges (00:06:29, 95th Percentile Rank)
Bas significantly lagged in this segment, finishing 1:25 slower than average. Improving lower body strength and endurance is crucial here.
Exercise Suggestion: Incorporate weighted lunges and Bulgarian split squats into strength training routines to build necessary muscle endurance and strength.
Technique Focus: Practice lunges with proper form, ensuring the knee does not extend past the toes and maintaining a straight back for optimal muscle engagement.
Roxzone (00:07:10, 66th Percentile Rank)
The Roxzone time was slower than average, indicating a need to enhance transition efficiency and overall fitness.
Exercise Suggestion: Implement circuit training with minimal rest between exercises to simulate race conditions and improve transition speed.
Drill Suggestion: Practice quick transitions between different exercises to build muscle memory and efficiency.
Sled Push (00:03:24, 75th Percentile Rank)
This was a challenging segment for Bas, where he was 26 seconds slower than average. Improving upper body strength and power will be beneficial.
Exercise Suggestion: Incorporate sled pushes and resistance training, focusing on chest, shoulders, and triceps.
Technique Focus: Work on maintaining a low body position and pushing with explosive force for efficiency.
Farmers Carry (00:02:36, 84th Percentile Rank)
This segment showed a need for grip strength and core stability improvement.
Exercise Suggestion: Include farmers walks and deadlifts in workouts to enhance grip strength and core stability.
Technique Focus: Focus on maintaining a firm grip and upright posture during practice.
Race Strategies:
Pacing Adjustment:
Bas should aim to start at a more controlled pace in the initial running segments to conserve energy for later stages. Implementing interval training can help manage pacing effectively.
Transition Efficiency:
Developing a routine for quick transitions between exercises during training can translate to improved Roxzone times in races. Consider incorporating quick-change drills that simulate race transitions.
Strength-Endurance Balance:
Given Bas's strong running performance, integrating strength-endurance training will help balance his profile and improve performance in strength-demanding segments.
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.
Chart
Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 14 to 93.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men