Season 24/25 2024 Amsterdam (3803) HYROX PRO (452) Men (324) Vrolijk Róan

Vrolijk Róan 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 597 similar athletes.

Performance Highlights

NED NED Flag Men 30-34 #202021 01:20:59 49th in AG | Top 49.5% 147th | Top 45.4%
-01:02
37:34
Run Total
-00:07
04:42
Avg. Lap
+00:11
04:18
Best Lap
+01:20
37:58
Workout Total
+00:10
04:44
Avg. Workout
-00:14
05:31
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 Pro 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 597 athletes with similar finish time in Hyrox Pro 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 597 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Vrolijk Róan'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 Vrolijk Róan'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 597 athletes with similar finish time in Hyrox Pro 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 Vrolijk Róan'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 Pro 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 Vrolijk Róan'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 05:00. Check the detail of the improvement plan below.

01:56 Potential Improvement 38.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:56 08:07 to 06:11 38.7%
Sled Pull 01:45 07:23 to 05:38 35.0%
Sandbag Lunges 01:17 05:58 to 04:41 25.7%
Rowing 00:02 04:29 to 04:27 0.7%
Ski Erg 00:00 04:01 to 04:01 0.0%
Sled Push 00:00 02:30 to 02:30 0.0%
Burpees Broad Jump 00:00 03:55 to 03:55 0.0%
Farmers Carry 00:00 01:35 to 01:35 0.0%
Run Total 00:00 37:34 to 37:34 0.0%

Splits Time

Vrolijk Róan Perfect Race
Splits Total Average Total
Running 1 03:08 00:00 04:06 -00:58 00:00 +00:00
Ski Erg 04:01 03:08 04:11 -00:10 04:06 -00:58
Running 2 04:18 07:09 04:27 -00:09 08:17 -01:08
Sled Push 02:30 11:27 03:37 -01:07 12:44 -01:17
Running 3 05:00 13:57 04:56 +00:04 16:21 -02:24
Sled Pull 07:23 18:57 06:11 +01:12 21:17 -02:20
Running 4 04:40 26:20 04:54 -00:14 27:28 -01:08
Burpees Broad Jump 03:55 31:00 04:15 -00:20 32:22 -01:22
Running 5 04:55 34:55 04:59 -00:04 36:37 -01:42
Rowing 04:29 39:50 04:31 -00:02 41:36 -01:46
Running 6 04:56 44:19 04:52 +00:04 46:07 -01:48
Farmers Carry 01:35 49:15 02:13 -00:38 50:59 -01:44
Running 7 05:03 50:50 04:57 +00:06 53:12 -02:22
Sandbag Lunges 05:58 55:53 04:59 +00:59 58:09 -02:16
Running 8 05:39 01:01:51 05:25 +00:14 01:03:08 -01:17
Wall Balls 08:07 01:07:30 06:41 +01:26 01:08:33 -01:03
Roxzone 05:31 01:20:59 05:45 -00:14 01:20:59
Based on 597 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Róan Vrolijk put up a commendable performance at the 2024 Amsterdam Hyrox race, placing 147th overall, and 49th in his age group, which places him in the top 32% and 37% respectively. His total running time of 37:34, being 01:05 faster than the average, indicates a strong running profile. This exceptional running performance combined with his superior performances in the Sled Push and Farmers Carry exercises highlights his exceptional endurance and strength. However, his slower pace in exercises like Sled Pull, Sandbag Lunges and Wall Balls suggests that there is room for improvement in strength-based exercises.

Segments to Improve

  • Sled Pull: Róan's Sled Pull time was significantly slower than average, indicating a need to increase his pulling strength. Incorporating exercises such as seated cable rows, deadlifts, and farmer's walks in his training regimen would be beneficial. Additionally, practicing the sled pull movement with progressively heavier weights can help him gain better technique and strength in this segment.
  • Sandbag Lunges: Róan's performance in Sandbag Lunges was also slower than average, indicating a requirement to improve his lower body strength and stability. Exercises like squats, step-ups, and lunges, especially weighted lunges, can help in this. Practicing lunges with a sandbag on his shoulders can also help him get accustomed to the movement and improve his speed.
  • Wall Balls: His slower performance in Wall Balls suggests a need to improve his explosive strength and coordination. Incorporating plyometric exercises like jump squats and medicine ball throws can help him improve in this area. Practicing the actual Wall Ball movement with different weights will also be beneficial.
  • Roxzone: While Róan's Roxzone time was faster than average, there is still room for improvement. This could be achieved by improving his overall fitness and reducing his transition time. High-intensity interval training (HIIT) can help to improve his cardiovascular fitness and endurance, leading to quicker recoveries and faster transitions.

Race Strategies

Róan should focus on pacing himself more effectively throughout the race, ensuring that he does not expend too much energy in the initial segments, which could lead to fatigue in the later stages. Given his strength in running, he can leverage this to make up time between the exercises. In strength-based exercises, he should focus on maintaining good form to perform the exercises more efficiently and prevent injuries. Furthermore, Róan should take advantage of his faster recovery times to minimize time spent in the Roxzone, allowing him to start the next exercise as soon as possible.

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.
Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Farzad Dariush 2022 Chicago 01:21:12
Casey O'Shea Michael 2024 World Championships Nice 01:21:04
Korat Eduard 2024 World Championships Nice 01:20:32
Archi Simone 2024 Milan 01:21:00
Muniz Carlos 2024 Rotterdam 01:20:48
Bekkers Willem 2021 Amsterdam 01:21:15
Wardlaw William 2022 Los Angeles 01:21:02
Crosby Pat 2022 Manchester 01:20:53
김 성현 2024 Incheon 01:21:04
Haklar Jake 2024 Melbourne 01:20:29

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Rotterdam 01:38:41

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