Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Van Elferen Tonny

Van Elferen Tonny 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 35-39 #124024 01:34:37 283rd in AG | Top 72.0% 1552nd | Top 69.6%
+06:09
52:48
Run Total
+00:47
06:36
Avg. Lap
+00:21
05:16
Best Lap
-07:42
32:19
Workout Total
-00:58
04:02
Avg. Workout
+01:33
09:32
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 Van Elferen Tonny'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 Van Elferen Tonny'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 Van Elferen Tonny'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 Van Elferen Tonny'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 08:49. Check the detail of the improvement plan below.

07:21 Potential Improvement 83.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:21 52:48 to 45:27 83.4%
Burpees Broad Jump 01:28 07:22 to 05:54 16.6%
Ski Erg 00:00 03:58 to 03:58 0.0%
Sled Push 00:00 02:28 to 02:28 0.0%
Sled Pull 00:00 02:39 to 02:39 0.0%
Rowing 00:00 04:33 to 04:33 0.0%
Farmers Carry 00:00 01:49 to 01:49 0.0%
Sandbag Lunges 00:00 04:24 to 04:24 0.0%
Wall Balls 00:00 05:06 to 05:06 0.0%

Splits Time

Van Elferen Tonny Perfect Race
Splits Total Average Total
Running 1 05:21 00:00 04:56 +00:25 00:00 +00:00
Ski Erg 03:58 05:21 04:35 -00:37 04:56 +00:25
Running 2 05:16 09:19 05:23 -00:07 09:31 -00:12
Sled Push 02:28 14:35 03:11 -00:43 14:54 -00:19
Running 3 05:40 17:03 05:53 -00:13 18:05 -01:02
Sled Pull 02:39 22:43 05:31 -02:52 23:58 -01:15
Running 4 06:08 25:22 05:52 +00:16 29:29 -04:07
Burpees Broad Jump 07:22 31:30 06:09 +01:13 35:21 -03:51
Running 5 07:20 38:52 06:04 +01:16 41:30 -02:38
Rowing 04:33 46:12 05:01 -00:28 47:34 -01:22
Running 6 09:53 50:45 05:53 +04:00 52:35 -01:50
Farmers Carry 01:49 01:00:38 02:24 -00:35 58:28 +02:10
Running 7 06:13 01:02:27 05:52 +00:21 01:00:52 +01:35
Sandbag Lunges 04:24 01:08:40 05:45 -01:21 01:06:44 +01:56
Running 8 07:00 01:13:04 06:44 +00:16 01:12:29 +00:35
Wall Balls 05:06 01:20:04 07:25 -02:19 01:19:13 +00:51
Roxzone 09:32 01:34:37 07:59 +01:33 01:34:37
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Tonny Van Elferen delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 1559, which places him in the top 50% overall and top 51% within his age group. His performance indicates a strong strength component, evidenced by superior times in strength-based events like the Ski Erg, Sled Push, Sled Pull, and Wall Balls, all of which were significantly faster than average. However, his total running time was slower than average, suggesting a greater emphasis on strength over running capabilities. Additionally, the pacing strategy shows that Tonny started relatively fast but experienced a slowdown in the later runs, particularly in Running 5 and 6, indicating potential fatigue or endurance issues.

Segments to Improve

  • Total Running Time: Tonny's total running time was 5:47 slower than average, highlighting a need for enhanced running endurance and speed. Specific training strategies include:
    • Interval Training: Incorporate high-intensity interval training (HIIT) sessions focused on alternating between sprinting and jogging to improve speed and stamina.
    • Tempo Runs: Introduce tempo runs at a challenging yet sustainable pace to build aerobic capacity.
    • Long Runs: Schedule weekly long runs to enhance endurance, gradually increasing distance each week.
  • Roxzone Transitions: With a Roxzone time 1:46 slower than average, Tonny could benefit from improving his transition efficiency:
    • Transition Drills: Practice quick transitions between exercises, focusing on minimizing downtime and maintaining momentum.
    • Circuit Training: Engage in circuit workouts that mimic race conditions to improve overall fitness and transition fluidity.
  • Burpees Broad Jump: This segment was 1:20 slower than average, suggesting a need for better explosive power and technique:
    • Plyometric Training: Incorporate exercises like box jumps and clap push-ups to build explosive strength.
    • Form Correction: Focus on the technique of the burpee and jump to ensure energy efficiency and speed.

Race Strategies

  • Start Steady: Begin the race at a controlled pace to conserve energy for the later stages. Avoid starting too fast to prevent early fatigue.
  • Efficient Transitions: Develop a routine for each transition zone to minimize time spent and maintain focus.
  • Energy Management: Pay attention to energy expenditure during the strength exercises to ensure sufficient reserves for running segments.
  • Pacing Plan: Establish a pacing strategy that accounts for personal strengths and weaknesses, adjusting speed based on energy levels and segment demands.

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
Tlapak Mario 2024 Vienna - European Championship 01:34:35
Cameron Ewen 2024 Manchester 01:34:21
Roberts Joe 2023 Dallas 01:35:06
Fitzgerald Carter 2023 Dallas 01:35:06
Khalili Ali 2022 Manchester 01:34:15
Aliverti Luca 2024 Rimini 01:34:23
Duval Clement 2024 Paris 01:35:03
Zoltowski Brian 2020 Dallas 01:34:57
Campbell Sam 2022 Birmingham 01:34:07
Ocampo Mendez Gabriel 2024 Ciudad de Mexico 01:34:17

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Frankfurt 01:39:35

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