Vrancken Dennis Performance Analysis

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.

Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Vrancken Dennis

NED NED Flag Men 35-39 #110042 01:20:48 144th in AG | Top 36.6% 773rd | Top 34.7%

Performance Highlights

+02:40
43:11
Run Total
+00:21
05:24
Avg. Lap
+00:39
05:02
Best Lap
-01:39
32:27
Workout Total
-00:12
04:03
Avg. Workout
-01:00
05:14
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 Vrancken Dennis'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 Vrancken Dennis'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 Vrancken Dennis'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 Vrancken Dennis'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 06:40. Check the detail of the improvement plan below.

03:46 Potential Improvement 56.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:46 43:11 to 39:25 56.5%
Wall Balls 01:43 07:13 to 05:30 25.8%
Sandbag Lunges 00:38 05:04 to 04:26 9.5%
Burpees Broad Jump 00:33 05:03 to 04:30 8.3%
Ski Erg 00:00 04:01 to 04:01 0.0%
Sled Push 00:00 01:36 to 01:36 0.0%
Sled Pull 00:00 03:12 to 03:12 0.0%
Rowing 00:00 04:30 to 04:30 0.0%
Farmers Carry 00:00 01:48 to 01:48 0.0%

Splits Time

Vrancken Dennis Perfect Race
Splits Total Average Total
Running 1 03:18 00:00 04:23 -01:05 00:00 +00:00
Ski Erg 04:01 03:18 04:21 -00:20 04:23 -01:05
Running 2 05:02 07:19 04:44 +00:18 08:44 -01:25
Sled Push 01:36 12:21 02:44 -01:08 13:28 -01:07
Running 3 05:14 13:57 05:08 +00:06 16:12 -02:15
Sled Pull 03:12 19:11 04:36 -01:24 21:20 -02:09
Running 4 05:29 22:23 05:06 +00:23 25:56 -03:33
Burpees Broad Jump 05:03 27:52 04:55 +00:08 31:02 -03:10
Running 5 06:04 32:55 05:15 +00:49 35:57 -03:02
Rowing 04:30 38:59 04:41 -00:11 41:12 -02:13
Running 6 05:51 43:29 05:09 +00:42 45:53 -02:24
Farmers Carry 01:48 49:20 02:04 -00:16 51:02 -01:42
Running 7 05:35 51:08 05:07 +00:28 53:06 -01:58
Sandbag Lunges 05:04 56:43 04:46 +00:18 58:13 -01:30
Running 8 06:41 01:01:47 05:36 +01:05 01:02:59 -01:12
Wall Balls 07:13 01:08:28 05:59 +01:14 01:08:35 -00:07
Roxzone 05:14 01:20:48 06:14 -01:00 01:20:48
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dennis Vrancken delivered a solid performance at the 2024 Amsterdam Hyrox event, placing in the top 24% overall and top 25% within his age group. His overall time of 01:20:48 showcases his competitive edge, particularly in strength-based events such as the Sled Push and Pull, where he ranked in the top 3 percentiles. However, his total running time was 02:15 slower than the average, indicating a need to focus on running efficiency. The analysis of the initial running segments suggests that Dennis started strong, especially in Running 1, but gradually slowed down. This pattern indicates a potential pacing issue where he may have started too fast and struggled to maintain the pace throughout the race. Dennis exhibits a strength-oriented profile, but could improve his performance by enhancing his running capabilities to achieve a more balanced hybrid profile.

Segments to Improve

  • Running: Dennis's total running time was slower than average, with noticeable declines in the latter running segments. To improve, he should focus on building endurance and pacing. Specific drills include interval training to enhance speed and stamina, and tempo runs to improve pace consistency. Dennis should also incorporate compromised running drills that simulate fatigue post-strength exercises to build resilience.
  • Wall Balls: Ranking in the 88th percentile indicates room for improvement. Dennis should work on form corrections such as keeping his chest up, using his legs more efficiently, and ensuring a smooth, rhythmic motion. Strengthening exercises such as squats and overhead presses can improve power and endurance for this segment.
  • Burpees Broad Jump: With a time 00:16 slower than average, Dennis should focus on improving explosiveness and efficiency in transitioning from the burpee to the broad jump. Plyometric exercises like box jumps and burpee variations can enhance his explosive power and agility.
  • Sandbag Lunges: For better performance in this segment, Dennis should concentrate on improving core stability and lower body strength. Exercises such as lunges with added resistance, core strengthening routines, and balance drills will help enhance his efficiency.

Race Strategies

  • Pacing Strategy: Dennis should aim to start at a slightly more conservative pace to prevent early fatigue. Implementing negative splitting, where he gradually increases his speed as the race progresses, can help maintain stamina for later segments.
  • Transition Efficiency: Although his Roxzone time was faster than average, Dennis can further optimize transitions by practicing swift and smooth movements between exercises. This involves quick mental preparation and efficient rehydration during transitions.
  • Breathing and Relaxation Techniques: Incorporating breathing exercises into his training can help Dennis manage fatigue better and maintain a steady pace. Techniques such as diaphragmatic breathing and controlled exhalations during exertion can enhance endurance.
Similar Athletes
Taylor Geoffrey 2024 Perth 01:20:33
Creel Samuel 2023 Manchester 01:20:48
Cheng Hang Kin 2024 Hong Kong 01:21:13
Barbero Ortiz Borja 2024 Bilbao 01:20:48
Stevens Jamie 2024 Birmingham 01:21:07
Zinken Sascha 2023 Köln 01:21:00
Buxton Charlie 2022 Hong Kong 01:20:41
Kelly Peter 2023 Birmingham 01:20:48
Burns John 2022 Birmingham 01:20:54
Brooks John 2024 Madrid 01:20:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download