Van Welij Danny 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 400 similar athletes.

Performance Highlights

NED NED Flag Men 35-39 #174041 01:59:12 374th in AG | Top 95.2% 2109th | Top 94.6%
+05:26
01:03:05
Run Total
+00:41
07:53
Avg. Lap
+00:59
06:41
Best Lap
-06:24
44:07
Workout Total
-00:48
05:30
Avg. Workout
+01:04
12:04
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 400 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 400 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Van Welij Danny'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 Van Welij Danny'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 400 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 Van Welij Danny'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 Van Welij Danny'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 08:28. Check the detail of the improvement plan below.

08:14 Potential Improvement 97.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 08:14 01:03:05 to 54:51 97.2%
Burpees Broad Jump 00:14 08:20 to 08:06 2.8%
Ski Erg 00:00 04:36 to 04:36 0.0%
Sled Push 00:00 03:16 to 03:16 0.0%
Sled Pull 00:00 05:30 to 05:30 0.0%
Rowing 00:00 05:17 to 05:17 0.0%
Farmers Carry 00:00 02:09 to 02:09 0.0%
Sandbag Lunges 00:00 07:12 to 07:12 0.0%
Wall Balls 00:00 07:47 to 07:47 0.0%

Splits Time

Van Welij Danny Perfect Race
Splits Total Average Total
Running 1 06:20 00:00 05:33 +00:47 00:00 +00:00
Ski Erg 04:36 06:20 04:55 -00:19 05:33 +00:47
Running 2 06:41 10:56 06:23 +00:18 10:28 +00:28
Sled Push 03:16 17:37 03:57 -00:41 16:51 +00:46
Running 3 07:36 20:53 07:09 +00:27 20:48 +00:05
Sled Pull 05:30 28:29 06:59 -01:29 27:57 +00:32
Running 4 07:08 33:59 07:08 +00:00 34:56 -00:57
Burpees Broad Jump 08:20 41:07 08:20 +00:00 42:04 -00:57
Running 5 07:58 49:27 07:36 +00:22 50:24 -00:57
Rowing 05:17 57:25 05:32 -00:15 58:00 -00:35
Running 6 08:37 01:02:42 07:17 +01:20 01:03:32 -00:50
Farmers Carry 02:09 01:11:19 02:58 -00:49 01:10:49 +00:30
Running 7 08:13 01:13:28 07:15 +00:58 01:13:47 -00:19
Sandbag Lunges 07:12 01:21:41 07:57 -00:45 01:21:02 +00:39
Running 8 10:35 01:28:53 09:20 +01:15 01:28:59 -00:06
Wall Balls 07:47 01:39:28 09:53 -02:06 01:38:19 +01:09
Roxzone 12:04 01:59:12 11:00 +01:04 01:59:12
Based on 400 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Danny Van Welij's performance in the 2024 Amsterdam Hyrox event was commendable, with his strengths particularly evident in strength-based stations. He consistently ranked in the top percentiles for stations like the Sled Push, Sled Pull, and Farmers Carry, showcasing a strong proficiency in these areas. However, his total running time was 5:13 slower than the average, indicating a need for improvement in running endurance and speed. The pacing analysis suggests that Danny may have started too quickly in the early running segments, leading to slower times in later laps. This pattern indicates that Danny has a stronger strength profile but needs to focus on improving his running capabilities to achieve a better balance between strength and endurance.

Segments to Improve

  • Total Running Time: To improve running performance, Danny should focus on building both speed and endurance. Incorporate interval training routines such as 400m repeats at a pace faster than race pace, with short rest periods in between. Tempo runs of 20-30 minutes at a comfortably hard pace can help build stamina. Additionally, long runs at a conversational pace will help improve overall endurance.
  • Roxzone: The Roxzone segment indicates slower transition times. To enhance efficiency, Danny can practice transition drills, such as quickly moving from an exercise station to running. Include exercises that mimic race conditions, like transitioning from stationary exercises to dynamic movements, to improve speed and fluidity in transitions.
  • Burpees Broad Jump: Focus on improving the explosive power and efficiency in burpees. Implement plyometric exercises such as box jumps and squat jumps to enhance lower body power. Practice burpee technique, ensuring a smooth and efficient movement pattern, focusing on minimizing rest between jumps.
  • Sandbag Lunges: Although Danny performed relatively well in this segment, there is still potential for improvement. Incorporate strength training exercises like weighted lunges and Bulgarian split squats to build leg strength and stability. Focus on maintaining a steady pace and form during lunges to conserve energy for subsequent segments.

Race Strategies

  • Pacing Strategy: Danny should aim to start the race at a slightly more conservative pace to avoid fatigue in later segments. Implement negative split strategies during training runs, where the second half of the run is faster than the first, to get accustomed to finishing strong.
  • Efficient Transitions: Practice smooth transitions between exercise stations and running. Focus on maintaining momentum during transitions, minimizing rest and ensuring a quick return to running form.
  • Hydration and Nutrition: Ensure adequate hydration and proper nutrition before and during the race. Consider using energy gels or sports drinks to maintain energy levels throughout the event.
Similar Athletes
Vorwald Brock 2023 Dallas 01:58:45
Vidales Diaz Xavier 2024 Ciudad de Mexico 01:59:13
Loke Jonathan 2024 Singapore National Stadium 01:59:35
Tally Barry 2023 Dublin 01:59:24
Yahyaoui Safouene 2024 Marseille 01:58:58
Ho Yiu Sun 2023 Hong Kong 01:59:40
Esmaeil Mohammad 2024 Paris 01:58:43
Ting Yonghan 2024 Singapore National Stadium 01:59:14
Ainsworth Anthony 2022 London 01:58:55
Wiersum Bram 2024 Amsterdam 01:58:43

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