Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Wormgoor Nando

Wormgoor Nando 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 30-34 #125019 01:17:22 140th in AG | Top 28.3% 530th | Top 23.8%
+02:01
40:58
Run Total
+00:15
05:07
Avg. Lap
+00:35
04:49
Best Lap
-02:12
30:26
Workout Total
-00:16
03:48
Avg. Workout
+00:15
06:03
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 Wormgoor Nando'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 Wormgoor Nando'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 Wormgoor Nando'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 Wormgoor Nando'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 04:55. Check the detail of the improvement plan below.

03:16 Potential Improvement 66.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:16 40:58 to 37:42 66.4%
Wall Balls 01:13 06:19 to 05:06 24.7%
Sled Push 00:22 02:40 to 02:18 7.5%
Ski Erg 00:04 04:15 to 04:11 1.4%
Sled Pull 00:00 03:57 to 03:57 0.0%
Burpees Broad Jump 00:00 03:13 to 03:13 0.0%
Rowing 00:00 04:22 to 04:22 0.0%
Farmers Carry 00:00 01:42 to 01:42 0.0%
Sandbag Lunges 00:00 03:58 to 03:58 0.0%

Splits Time

Wormgoor Nando Perfect Race
Splits Total Average Total
Running 1 03:21 00:00 04:17 -00:56 00:00 +00:00
Ski Erg 04:15 03:21 04:19 -00:04 04:17 -00:56
Running 2 04:49 07:36 04:34 +00:15 08:36 -01:00
Sled Push 02:40 12:25 02:37 +00:03 13:10 -00:45
Running 3 05:00 15:05 04:56 +00:04 15:47 -00:42
Sled Pull 03:57 20:05 04:22 -00:25 20:43 -00:38
Running 4 05:11 24:02 04:54 +00:17 25:05 -01:03
Burpees Broad Jump 03:13 29:13 04:34 -01:21 29:59 -00:46
Running 5 05:20 32:26 05:02 +00:18 34:33 -02:07
Rowing 04:22 37:46 04:37 -00:15 39:35 -01:49
Running 6 05:25 42:08 04:57 +00:28 44:12 -02:04
Farmers Carry 01:42 47:33 01:59 -00:17 49:09 -01:36
Running 7 05:34 49:15 04:55 +00:39 51:08 -01:53
Sandbag Lunges 03:58 54:49 04:29 -00:31 56:03 -01:14
Running 8 06:22 58:47 05:21 +01:01 01:00:32 -01:45
Wall Balls 06:19 01:05:09 05:41 +00:38 01:05:53 -00:44
Roxzone 06:03 01:17:22 05:48 +00:15 01:17:22
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Nando Wormgoor delivered a commendable performance in the 2024 Amsterdam Hyrox event, securing an overall rank of 533, placing him in the top 17% of athletes. In his age group (30-34), he ranked 140th, which puts him in the top 20%. His overall time of 01:17:22 showcases his determination and stamina. Analyzing his pacing strategy, Nando started strong with his first running segment significantly faster than the average, but his pace slowed considerably in subsequent runs. This suggests an initial burst of speed that tapered off, indicating a need for more consistent pacing. Additionally, his total running time was 01:38 slower than the average, suggesting a hybrid profile that could benefit from enhanced running endurance.

Segments to Improve

  • Total Running Time: Nando's total running time was slower than average, emphasizing the need for enhanced endurance and consistent pacing.
    • Training Strategy: Incorporate interval training sessions to improve aerobic capacity and stamina. For instance, alternating between high-intensity sprints (400m) and moderate-paced runs (800m) can enhance cardiovascular endurance.
    • Exercises: Long runs (8-10km) at a steady pace to build endurance, coupled with tempo runs (5km at a slightly faster pace) to improve speed endurance.
  • Wall Balls: This segment was slower than average by 00:40, indicating room for improvement in strength endurance and technique.
    • Training Strategy: Focus on improving squat depth and explosive power through plyometric exercises.
    • Exercises: Include goblet squats, medicine ball slams, and squat jumps in the training routine. Practice wall ball shots with a focus on maintaining a consistent, rhythmic motion.
  • Roxzone: The time spent in transitions was longer than average, showing a need for faster transitions and overall fitness.
    • Training Strategy: Practice efficient transitions between exercises to reduce rest time and maintain momentum.
    • Exercises: Incorporate circuit training with minimal rest intervals to simulate race conditions and improve transition speed.

Race Strategies

  • Pacing: Implement a more consistent pacing strategy by starting at a moderate speed and maintaining it throughout the race to avoid fatigue in later segments.
  • Energy Management: Focus on energy conservation in the early stages to ensure sufficient stamina for strength-based exercises and transitions in the latter half of the race.
  • Transition Practice: Regularly practice transitions between different exercises to minimize Roxzone time and maintain race rhythm.
  • Mindset and Focus: Adopt mental strategies such as visualization and positive self-talk to maintain focus and motivation throughout the race.

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 Men
Similar Athletes
Noon Jack 2024 Amsterdam 01:17:24
Beck Jack 2024 Malaga 01:17:37
Brady Joseph 2024 Manchester 01:17:49
Kenyon Richard 2023 Manchester 01:17:17
Walker Peter 2024 Sports Direct HYROX London 01:17:23
Mcgee Maximilian 2024 London 01:17:25
Fletcher Nathan 2023 Birmingham 01:17:30
Mccarthy Alan 2024 Brisbane 01:17:21
Chiappetta Federico 2024 Sydney 01:17:52
Legge Ryan 2024 Manchester 01:17:11

Measure Your Performance Against Top Athletes

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