Troskie Christiaan Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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

RSA RSA Flag Men 35-39 #105004 01:24:57 18th in AG | Top 40.9% 108th | Top 43.7%
+00:24
42:46
Run Total
+00:04
05:21
Avg. Lap
+00:12
04:43
Best Lap
+01:01
36:54
Workout Total
+00:07
04:36
Avg. Workout
-01:21
05:22
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 Troskie Christiaan'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 Troskie Christiaan'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 Troskie Christiaan'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 Troskie Christiaan'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 05:19. Check the detail of the improvement plan below.

01:22 Potential Improvement 25.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:22 06:10 to 04:48 25.7%
Run Total 01:17 42:46 to 41:29 24.1%
Wall Balls 01:11 07:12 to 06:01 22.3%
Sled Pull 01:09 05:45 to 04:36 21.6%
Burpees Broad Jump 00:16 05:14 to 04:58 5.0%
Rowing 00:04 04:47 to 04:43 1.3%
Ski Erg 00:00 04:12 to 04:12 0.0%
Sled Push 00:00 01:52 to 01:52 0.0%
Farmers Carry 00:00 01:42 to 01:42 0.0%

Splits Time

Troskie Christiaan Perfect Race
Splits Total Average Total
Running 1 05:03 00:00 04:35 +00:28 00:00 +00:00
Ski Erg 04:12 05:03 04:26 -00:14 04:35 +00:28
Running 2 04:44 09:15 04:55 -00:11 09:01 +00:14
Sled Push 01:52 13:59 02:51 -00:59 13:56 +00:03
Running 3 04:43 15:51 05:22 -00:39 16:47 -00:56
Sled Pull 05:45 20:34 04:53 +00:52 22:09 -01:35
Running 4 04:58 26:19 05:20 -00:22 27:02 -00:43
Burpees Broad Jump 05:14 31:17 05:16 -00:02 32:22 -01:05
Running 5 05:20 36:31 05:30 -00:10 37:38 -01:07
Rowing 04:47 41:51 04:48 -00:01 43:08 -01:17
Running 6 04:51 46:38 05:21 -00:30 47:56 -01:18
Farmers Carry 01:42 51:29 02:10 -00:28 53:17 -01:48
Running 7 06:26 53:11 05:21 +01:05 55:27 -02:16
Sandbag Lunges 06:10 59:37 05:02 +01:08 01:00:48 -01:11
Running 8 06:44 01:05:47 05:57 +00:47 01:05:50 -00:03
Wall Balls 07:12 01:12:31 06:27 +00:45 01:11:47 +00:44
Roxzone 05:22 01:24:57 06:43 -01:21 01:24:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Christiaan Troskie delivered a commendable performance at the 2024 Cape Town Hyrox race, ranking 108th overall and 18th in his age group. His overall time of 01:24:57 places him in the top 27% of all athletes, demonstrating competitive proficiency in both running and strength exercises. However, his total running time was slightly slower than the average by 00:02, indicating a balance between running and strength capabilities. Christiaan started slower than average in the initial running segments, suggesting a conservative start, but maintained a strong performance in the middle running segments before experiencing some fatigue towards the end. His Roxzone time was notably faster, indicating efficient transitions.

Segments to Improve:

  • Sandbag Lunges:

    Christiaan's time here was 01:09 slower than average. Improvement in this segment could significantly impact his overall performance. Focus on strengthening the legs and core through exercises such as weighted lunges, step-ups, and Bulgarian split squats. Incorporate plyometric drills to enhance power and speed in transitions. Maintaining a consistent pace and form during the lunges can prevent time losses.

  • Wall Balls:

    This segment was 00:49 slower than average. Enhance technique by focusing on squat depth and explosive power. Practice wall ball routines with varied weights to improve endurance and form. Emphasize breathing techniques to maintain rhythm and reduce fatigue.

  • Sled Pull:

    Time was 00:54 slower than average. Improve upper body strength and grip through exercises like bent-over rows, pull-ups, and farmer's walks. Focus on sled-specific drills, practicing pulling with varied resistance to build endurance and power.

  • Running 7:

    With a time 01:03 slower than average, this segment indicates fatigue. Implement interval training to enhance endurance and pacing strategies. Incorporate compromised running drills post-lunges and wall balls to simulate race conditions.

Race Strategies:

  • Pacing: Start with a slightly faster pace in the initial runs to build a time buffer for later segments. Practice negative split runs to improve speed endurance.
  • Transition Efficiency: Maintain the fast Roxzone time by practicing quick transitions in training. Reduce rest times between exercises to ensure smooth transitions during the race.
  • Compromised Running: Incorporate compromised running drills into training, simulating race conditions by immediately following strength exercises with running segments to improve adaptability and recovery.
  • Hydration and Nutrition: Ensure proper hydration and energy intake before and during the race to maintain peak performance levels, especially towards the later stages of the event.
Similar Athletes
Asensio Pavo Aritz 2023 Bilbao 01:25:06
De Puijsselaar Antonie 2024 Rotterdam 01:25:01
Westlund Michael 2023 Stockholm 01:25:10
Van Den Berge Kasper 2023 Maastricht European Championships 01:24:31
Therkildsen Jesper 2024 Malaga 01:25:08
Irwin Darren 2022 London 01:24:55
Van Der Hoek Andreas 2024 Amsterdam 01:25:21
De Jong Frank 2022 Amsterdam 01:25:21
Zimmermann Johannes 2024 Stuttgart 01:24:54
Alberts Adrian 2024 Cape Town 01:24:52

Measure Your Performance Against Top Athletes

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