Dive into this athlete’s performance at 2023 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 237 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 19:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 19:45 (From 01:16:08 to 56:23) | 100.0% |
| Ski Erg | 00:00 (From 04:43 to 04:43) | 0.0% |
| Sled Push | 00:00 (From 03:31 to 03:31) | 0.0% |
| Sled Pull | 00:00 (From 05:49 to 05:49) | 0.0% |
| BBJ | 00:00 (From 08:12 to 08:12) | 0.0% |
| Rowing | 00:00 (From 05:22 to 05:22) | 0.0% |
| Farmers Carry | 00:00 (From 01:59 to 01:59) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:01 to 05:01) | 0.0% |
| Wall Balls | 00:00 (From 08:04 to 08:04) | 0.0% |
| Mooij Nick | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:37 | 00:00 | 05:51 -01:14 | 00:00 +00:00 |
| Ski Erg | 04:43 | 04:37 | 05:01 -00:18 | 05:51 -01:14 |
| Running 2 | 09:02 | 09:20 | 06:43 +02:19 | 10:52 -01:32 |
| Sled Push | 03:31 | 18:22 | 04:15 -00:44 | 17:35 +00:47 |
| Running 3 | 09:41 | 21:53 | 07:30 +02:11 | 21:50 +00:03 |
| Sled Pull | 05:49 | 31:34 | 07:43 -01:54 | 29:20 +02:14 |
| Running 4 | 09:50 | 37:23 | 07:34 +02:16 | 37:03 +00:20 |
| Burpees Broad Jump | 08:12 | 47:13 | 09:03 -00:51 | 44:37 +02:36 |
| Running 5 | 11:33 | 55:25 | 07:53 +03:40 | 53:40 +01:45 |
| Rowing | 05:22 | 01:06:58 | 05:40 -00:18 | 01:01:33 +05:25 |
| Running 6 | 09:46 | 01:12:20 | 07:39 +02:07 | 01:07:13 +05:07 |
| Farmers Carry | 01:59 | 01:22:06 | 03:06 -01:07 | 01:14:52 +07:14 |
| Running 7 | 09:36 | 01:24:05 | 07:36 +02:00 | 01:17:58 +06:07 |
| Sandbag Lunges | 05:01 | 01:33:41 | 08:31 -03:30 | 01:25:34 +08:07 |
| Running 8 | 12:06 | 01:38:42 | 10:00 +02:06 | 01:34:05 +04:37 |
| Wall Balls | 08:04 | 01:50:48 | 11:28 -03:24 | 01:44:05 +06:43 |
| Roxzone | 08:35 | 02:07:19 | 11:46 -03:11 | 02:07:19 |
Nick's total running time of 01:16:08 was 18:00 slower than the average, indicating a need for improvement in his running abilities. However, his best running lap time of 00:04:37 was 00:53 faster than average, suggesting that he has the potential to excel in this area with the right training.
To improve his running performance, Nick should focus on increasing his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) workouts, such as sprints and hill repeats, can help improve his speed and endurance. Additionally, including strength training exercises like squats, lunges, and plyometric exercises can enhance his running performance by improving his leg strength and power.
To specifically address the areas where he lost the most time, Nick should consider the following training strategies and techniques:
1. Running 5: Nick was 03:47 slower than average in this segment. To improve his performance, he can incorporate longer distance runs into his training regimen, gradually increasing the distance over time. Interval training, such as alternating between sprinting and jogging, can also help improve his speed and endurance.
2. Running 2: Nick was 02:32 slower than average in this segment. He can work on improving his running form and technique by focusing on maintaining a proper stride length and cadence. Incorporating drills like high knees, butt kicks, and bounding exercises can help improve his running efficiency.
3. Running 4: Nick was 02:26 slower than average in this segment. To enhance his performance, he can incorporate tempo runs into his training routine. Tempo runs involve running at a challenging, but sustainable pace for a set distance or time. This will help improve his speed endurance and pacing.
4. Running 6: Nick was 02:13 slower than average in this segment. He can focus on improving his running economy by incorporating hill training into his workouts. Running uphill forces the body to work harder, which can improve his overall running efficiency and strength.
5. Running 3, Running 8, Running 7: Nick was 02:09, 02:06, and 02:03 slower than average in these segments, respectively. To improve his performance, he can incorporate interval training with varying speeds and distances. This can help improve his ability to sustain faster paces and recover quickly during races.
In conclusion, Nick Mooij performed well in the 2023 Amsterdam Hyrox race, but there are areas where he can improve to enhance his performance in future races. By focusing on his running abilities, incorporating specific training strategies, and implementing efficient race strategies, he can work towards achieving better results and reaching his full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Ungaro Alessandro | 2023 Milan | 02:07:04 | |
| Vleugels Geordi | 2024 Rotterdam | 02:06:55 | |
| Carolina JuliusCarl | 2024 Rotterdam | 02:07:49 | |
| Hannan Sean | 2024 Perth | 02:06:51 | |
| Kay Yusuf | 2024 Singapore National Stadium | 02:07:09 | |
| Goh Wayne | 2024 Singapore National Stadium | 02:07:45 | |
| Hamel Gregory | 2024 Vienna - European Championship | 02:07:42 | |
| Krutein Kim | 2024 Amsterdam | 02:07:26 | |
| Clasen Sebastian | 2019 Oberhausen | 02:07:43 | |
| Driscoll Jon | 2023 Dallas | 02:07:24 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Mooij Nick
