Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Versteege Frank

Versteege Frank 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 1000 similar athletes.

Performance Highlights

NED NED Flag Men 35-39 #175042 01:17:25 107th in AG | Top 27.2% 533rd | Top 23.9%
+02:27
41:25
Run Total
+00:19
05:11
Avg. Lap
+00:27
04:42
Best Lap
-02:58
29:41
Workout Total
-00:22
03:42
Avg. Workout
+00:35
06:22
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 Versteege Frank'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 Versteege Frank'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 Versteege Frank'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 Versteege Frank'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 05:11. Check the detail of the improvement plan below.

03:43 Potential Improvement 71.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:43 41:25 to 37:42 71.7%
Burpees Broad Jump 00:26 04:33 to 04:07 8.4%
Rowing 00:22 04:52 to 04:30 7.1%
Farmers Carry 00:21 02:08 to 01:47 6.8%
Ski Erg 00:19 04:30 to 04:11 6.1%
Sled Push 00:00 02:03 to 02:03 0.0%
Sled Pull 00:00 03:23 to 03:23 0.0%
Sandbag Lunges 00:00 03:35 to 03:35 0.0%
Wall Balls 00:00 04:37 to 04:37 0.0%

Splits Time

Versteege Frank Perfect Race
Splits Total Average Total
Running 1 03:20 00:00 04:17 -00:57 00:00 +00:00
Ski Erg 04:30 03:20 04:19 +00:11 04:17 -00:57
Running 2 04:42 07:50 04:34 +00:08 08:36 -00:46
Sled Push 02:03 12:32 02:37 -00:34 13:10 -00:38
Running 3 05:22 14:35 04:56 +00:26 15:47 -01:12
Sled Pull 03:23 19:57 04:22 -00:59 20:43 -00:46
Running 4 05:26 23:20 04:55 +00:31 25:05 -01:45
Burpees Broad Jump 04:33 28:46 04:34 -00:01 30:00 -01:14
Running 5 05:34 33:19 05:03 +00:31 34:34 -01:15
Rowing 04:52 38:53 04:37 +00:15 39:37 -00:44
Running 6 05:38 43:45 04:57 +00:41 44:14 -00:29
Farmers Carry 02:08 49:23 01:59 +00:09 49:11 +00:12
Running 7 05:31 51:31 04:55 +00:36 51:10 +00:21
Sandbag Lunges 03:35 57:02 04:30 -00:55 56:05 +00:57
Running 8 05:56 01:00:37 05:22 +00:34 01:00:35 +00:02
Wall Balls 04:37 01:06:33 05:41 -01:04 01:05:57 +00:36
Roxzone 06:22 01:17:25 05:47 +00:35 01:17:25
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Frank Versteege delivered a commendable performance in the 2024 Amsterdam Hyrox race, securing an overall rank within the top 17% of all competitors and top 19% in his age group. His total time was 1:17:25, with a total running time of 41:25, which was 2:04 slower than the average. This indicates that Frank has more of a strength-oriented profile, excelling notably in the strength exercises such as the Sled Push, Sled Pull, Sandbag Lunges, and Wall Balls, all performed significantly faster than average. However, his running segments, particularly in the latter half of the race, were consistently slower than average, suggesting a need for improvement in endurance and pacing. It appears that Frank started the race at a fast pace, as indicated by his Running 1 split, but progressively slowed down, highlighting a potential issue with maintaining pace.

Segments to Improve

  • Total Running Time: Frank's total running time was slower than average. To enhance his running efficiency, Frank should focus on building endurance and speed through interval training. Specific exercises include:
    • Interval Runs: Incorporate sessions of alternating fast-paced running with recovery periods (e.g., 400m sprints followed by 200m jogs).
    • Tempo Runs: These runs should be at a pace slightly slower than his race pace to build endurance and stamina.
  • Roxzone: With a slower Roxzone time, Frank needs to improve his transitions. Techniques include:
    • Transition Drills: Practice smooth transitions between exercises to minimize downtime. This can be done by simulating race conditions in training.
    • General Fitness: Increasing overall cardiovascular fitness to reduce recovery time during transitions.
  • Burpees Broad Jump: Improving form and efficiency in this area can significantly boost Frank's overall performance. Suggested exercises:
    • Plyometric Drills: Box jumps and depth jumps to enhance explosive power.
    • Burpee Technique: Focus on form, ensuring efficient movement from floor to jump.
  • Rowing & Farmers Carry: Enhancing technique and muscular endurance is crucial. Suggested routines include:
    • Rowing Intervals: Perform short, intense bursts on the rowing machine followed by a short rest.
    • Grip Strength Training: Incorporate exercises like dead hangs and farmer's walks with progressively heavier weights.
  • Ski Erg: Improving technique and upper body endurance is key. Suggested exercises:
    • Upper Body Circuit: Include exercises like pull-ups, push-ups, and tricep dips.
    • Technique Work: Focus on maintaining a strong and consistent stroke.

Race Strategies

  • Pacing: To avoid early fatigue, Frank should aim for a more balanced pace throughout the race. This can be achieved by starting slightly conservatively and gradually increasing pace as the race progresses.
  • Nutritional Strategy: Ensure proper fueling before and during the race to maintain energy levels. Consider experimenting with different nutrition strategies during training to find what works best.
  • Mental Preparation: Develop a strong mental strategy to maintain focus and determination, especially during the running segments. Visualization and mindfulness techniques can be beneficial.
Similar Athletes
Cannac Antoine 2024 Marseille 01:17:44
Calnan Stuart 2023 London 01:17:11
Keenan Lee 2023 Stockholm 01:17:17
Dutton Curtis 2024 New York 01:17:23
Sanderson Lane 2024 Perth 01:17:29
Taylor Scott 2024 Birmingham 01:17:22
Letiche Bastien 2024 Paris 01:17:48
Okeeffe Patrick 2023 Manchester 01:17:35
Eiling Chris 2021 Berlin 01:17:28
Green Howard 2024 Birmingham 01:17:33

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