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.
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.
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.
This section showcases the entire Verduin Sander'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 Verduin Sander's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Verduin Sander'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.
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 Verduin Sander'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 04:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:45 | 50:14 to 47:29 | 62.0% |
| Burpees Broad Jump | 00:55 | 07:18 to 06:23 | 20.7% |
| Rowing | 00:18 | 05:22 to 05:04 | 6.8% |
| Ski Erg | 00:14 | 04:53 to 04:39 | 5.3% |
| Sled Push | 00:14 | 03:34 to 03:20 | 5.3% |
| Sled Pull | 00:00 | 05:00 to 05:00 | 0.0% |
| Farmers Carry | 00:00 | 02:04 to 02:04 | 0.0% |
| Sandbag Lunges | 00:00 | 04:37 to 04:37 | 0.0% |
| Wall Balls | 00:00 | 07:30 to 07:30 | 0.0% |
| Verduin Sander | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:12 | 00:00 | 05:03 -00:51 | 00:00 +00:00 |
| Ski Erg | 04:53 | 04:12 | 04:38 +00:15 | 05:03 -00:51 |
| Running 2 | 05:45 | 09:05 | 05:33 +00:12 | 09:41 -00:36 |
| Sled Push | 03:34 | 14:50 | 03:24 +00:10 | 15:14 -00:24 |
| Running 3 | 06:13 | 18:24 | 06:05 +00:08 | 18:38 -00:14 |
| Sled Pull | 05:00 | 24:37 | 05:49 -00:49 | 24:43 -00:06 |
| Running 4 | 05:58 | 29:37 | 06:04 -00:06 | 30:32 -00:55 |
| Burpees Broad Jump | 07:18 | 35:35 | 06:36 +00:42 | 36:36 -01:01 |
| Running 5 | 06:40 | 42:53 | 06:20 +00:20 | 43:12 -00:19 |
| Rowing | 05:22 | 49:33 | 05:06 +00:16 | 49:32 +00:01 |
| Running 6 | 06:41 | 54:55 | 06:08 +00:33 | 54:38 +00:17 |
| Farmers Carry | 02:04 | 01:01:36 | 02:31 -00:27 | 01:00:46 +00:50 |
| Running 7 | 07:08 | 01:03:40 | 06:07 +01:01 | 01:03:17 +00:23 |
| Sandbag Lunges | 04:37 | 01:10:48 | 06:13 -01:36 | 01:09:24 +01:24 |
| Running 8 | 07:40 | 01:15:25 | 07:08 +00:32 | 01:15:37 -00:12 |
| Wall Balls | 07:30 | 01:23:05 | 07:52 -00:22 | 01:22:45 +00:20 |
| Roxzone | 08:41 | 01:39:10 | 08:33 +00:08 | 01:39:10 |
Sander Verduin delivered a commendable performance in the 2024 Hyrox race in Amsterdam, securing the 8th position in his age group and demonstrating strong capabilities in a competitive field. His overall rank of 1770 places him in the top 56% of participants, indicating a solid performance across multiple disciplines. Although his total running time was slightly slower than average by 01:23, he exhibited a strong hybrid profile, balancing both running and strength exercises effectively. Sander's pacing showed a tendency to start quickly, as evident in Running 1, where he was significantly faster than average. However, his later running segments slowed progressively, suggesting the need for better endurance management throughout the race.
With a total running time slower than average, Sander should focus on improving his running endurance and speed consistency. Incorporating interval training and tempo runs into his regimen will help build stamina and pace control. Exercises like long-distance jogging at a steady pace and incorporating hill sprints can enhance his overall running efficiency.
Being 00:48 slower than average indicates room for improvement in explosive power and endurance. Sander should focus on plyometric training, including box jumps and explosive push-ups, to increase power output. Strengthening core muscles through planks and medicine ball exercises will also support better performance in this segment.
Spending 00:15 slower than average in the roxzone suggests a need for enhanced transition efficiency. Sander should practice quick transition drills, such as mock transitions between different exercise stations, to reduce downtime. Furthermore, improving overall cardiovascular fitness through circuit training can help sustain energy levels throughout the race.
To address the 00:16 slower than average time, focusing on rowing technique and power can yield improvements. Sander should incorporate rowing intervals with varying intensity and duration. Emphasizing proper form, with a focus on powerful leg drive and efficient body mechanics, will enhance stroke effectiveness.
Improving by 00:15 seconds requires focused endurance and technique training on the Ski Erg. Sander should integrate high-intensity interval training (HIIT) sessions on the Ski Erg to build cardiovascular strength and improve technique. Concentrating on the push-pull motion and maintaining a steady rhythm will help increase efficiency.
Sander should aim to maintain a more consistent pace throughout the race. Starting too fast can lead to fatigue, as observed in the later running segments. Implementing a negative split strategy, where he starts at a slightly slower pace and gradually increases speed, can help maintain energy levels.
Reducing time in the roxzone can significantly enhance overall race performance. Practicing quick transitions and visualizing the next exercise during the current segment will help in reducing transition times.
Sander should focus on proper hydration and nutrition leading up to and during the race to sustain energy levels. Using energy gels or drinks at strategic points can prevent fatigue and maintain performance levels.
| Similar Athletes | |||
|---|---|---|---|
| Man Wai | 2019 Leipzig | 01:39:10 | |
| Chandler Matt | 2024 Hong Kong | 01:39:00 | |
| Carroll Lachlan | 2024 Melbourne | 01:39:25 | |
| Delgado Orduña Mauricio Ivan | 2024 Mexico City | 01:38:42 | |
| Tiburcio Perez Damian | 2024 Ciudad de Mexico | 01:38:56 | |
| Leitz Darius | 2022 Basel | 01:39:23 | |
| Greer Mike | 2024 London | 01:38:49 | |
| Mcmanus Andy | 2024 Melbourne | 01:38:50 | |
| Sinnott Ben | 2023 Glasgow | 01:39:04 | |
| Chesmin Jordy | 2023 Dublin | 01:39:24 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:57:39 | |
| 2023 Maastricht European Championships | 02:01:06 | |
| 2023 Amsterdam | 01:55:02 | |
| 2024 Rotterdam | 01:54:34 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
