Rodenrijs Nick Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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 993 similar athletes.

Performance Highlights

NED NED Flag Men 30-34 #161021 01:44:58 260th in AG | Top 81.3% 1123rd | Top 81.4%
+02:30
53:35
Run Total
+00:20
06:42
Avg. Lap
+00:09
05:24
Best Lap
-03:44
40:58
Workout Total
-00:28
05:07
Avg. Workout
+01:13
10:28
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 993 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 993 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Rodenrijs Nick'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 Rodenrijs Nick'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 993 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 Rodenrijs Nick'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 Rodenrijs Nick'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 05:39. Check the detail of the improvement plan below.

03:50 Potential Improvement 67.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:50 53:35 to 49:45 67.8%
Rowing 00:27 05:39 to 05:12 8.0%
Farmers Carry 00:24 03:03 to 02:39 7.1%
Sled Pull 00:22 06:29 to 06:07 6.5%
Ski Erg 00:20 05:05 to 04:45 5.9%
Burpees Broad Jump 00:16 07:12 to 06:56 4.7%
Sled Push 00:00 02:19 to 02:19 0.0%
Sandbag Lunges 00:00 05:38 to 05:38 0.0%
Wall Balls 00:00 05:33 to 05:33 0.0%

Splits Time

Rodenrijs Nick Perfect Race
Splits Total Average Total
Running 1 05:29 00:00 05:18 +00:11 00:00 +00:00
Ski Erg 05:05 05:29 04:43 +00:22 05:18 +00:11
Running 2 05:24 10:34 05:47 -00:23 10:01 +00:33
Sled Push 02:19 15:58 03:34 -01:15 15:48 +00:10
Running 3 07:32 18:17 06:24 +01:08 19:22 -01:05
Sled Pull 06:29 25:49 06:11 +00:18 25:46 +00:03
Running 4 07:06 32:18 06:22 +00:44 31:57 +00:21
Burpees Broad Jump 07:12 39:24 07:04 +00:08 38:19 +01:05
Running 5 07:16 46:36 06:39 +00:37 45:23 +01:13
Rowing 05:39 53:52 05:14 +00:25 52:02 +01:50
Running 6 06:11 59:31 06:28 -00:17 57:16 +02:15
Farmers Carry 03:03 01:05:42 02:37 +00:26 01:03:44 +01:58
Running 7 06:25 01:08:45 06:27 -00:02 01:06:21 +02:24
Sandbag Lunges 05:38 01:15:10 06:38 -01:00 01:12:48 +02:22
Running 8 08:16 01:20:48 07:36 +00:40 01:19:26 +01:22
Wall Balls 05:33 01:29:04 08:41 -03:08 01:27:02 +02:02
Roxzone 10:28 01:44:58 09:15 +01:13 01:44:58
Based on 993 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Nick Rodenrijs' performance in the 2024 Rotterdam HYROX event places him in the top 57% overall and top 58% in his age group, indicating a competitive but improvable performance. His total running time was slightly slower than average, suggesting that while Nick has a solid foundation in endurance, there is room for improvement in speed and possibly in managing his pacing throughout the race. His strength in sled push and wall balls suggests a strong physical foundation, but the slower roxzone times indicate a need for better transition efficiency and possibly overall fitness. Nick's profile leans towards being more strength-oriented, but with notable endurance capabilities that, if improved, could significantly enhance his overall performance.

Segments to Improve:

  • Total Running Time: Nick's running, particularly in the later stages, shows a decline in performance. Incorporating interval training sessions, such as 400m repeats at a pace 10-20 seconds faster than his current average running pace, with equal rest periods, can improve speed and endurance. Also, adding tempo runs, where Nick runs at a challenging but sustainable pace for longer durations (20-40 minutes), can improve his lactate threshold and pacing strategy.
  • Roxzone: The slower transition times suggest the need for improved fitness and efficiency moving between exercises. Circuit training that mimics the race's structure, combining strength exercises with short runs or sprints in between, can help Nick reduce transition times and improve his overall fitness. Practicing quick transitions in training, such as setting up a mock transition zone, can also be beneficial.
  • Burpees Broad Jump: To improve in this specific exercise, focusing on explosive strength and coordination is key. Plyometric exercises such as box jumps, squat jumps, and lunge jumps can enhance his explosive power. Additionally, practicing the burpees broad jump technique, focusing on efficiency in movement and minimizing energy waste, can improve his performance in this segment.
  • Sled Pull: Improving grip strength and leg power can significantly reduce Nick's time in this segment. Deadlifts, farmer's walks, and sled drags can increase his pulling strength. Also, incorporating grip strength exercises, such as towel pull-ups or farmer's carry with thick handles, can enhance his ability to maintain a strong hold throughout the pull.

Race Strategies:

  • Pacing: Given the tendency to start strong and fade, focusing on a more conservative start can conserve energy for a stronger finish. Breaking the race down into smaller segments and setting target times based on training performances can help maintain a steady pace.
  • Transitions: Minimizing rest time and improving efficiency in transitions can shave valuable seconds off the overall time. Practicing quick changes from running to strength exercises in training will make these movements more automatic on race day.
  • Strength Segments: Given Nick's strong performance in certain strength exercises, focusing on maintaining these strengths while slightly shifting focus towards improving running and transition times can provide a balanced approach to overall performance enhancement.
  • Mental Preparation: Building mental resilience through visualization techniques and stress-reduction strategies can help Nick maintain focus and composure throughout the race, especially in later stages where fatigue sets in.

By addressing these specific areas of improvement with targeted training strategies and maintaining his strengths, Nick Rodenrijs can significantly enhance his future HYROX race performances.

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
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Sanchez Adrian 2023 Barcelona 01:44:38
Malone Alan 2024 Dublin 01:45:16
Shields Paul 2024 Glasgow 01:44:44
RossLonergan David 2024 Glasgow 01:44:50
Walter Michael 2023 München 01:45:06
Chisholm Connah 2023 Birmingham 01:45:18
Capalad Oliver 2024 Singapore 01:45:22
Fallon Danny 2023 New York 01:44:59
Bicknell Paul 2022 London 01:45:16

Measure Your Performance Against Top Athletes

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