Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Van Der Net Ronny

Van Der Net Ronny 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 #120042 01:40:19 431st in AG | Top 87.1% 1805th | Top 81.0%
+03:29
52:21
Run Total
+00:27
06:33
Avg. Lap
+00:48
05:56
Best Lap
-02:01
40:49
Workout Total
-00:15
05:06
Avg. Workout
-01:25
07:14
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 Der Net Ronny'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 Der Net Ronny'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 Der Net Ronny'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 Der Net Ronny'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 05:23. Check the detail of the improvement plan below.

04:22 Potential Improvement 81.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:22 52:21 to 47:59 81.1%
Sandbag Lunges 00:43 06:46 to 06:03 13.3%
Burpees Broad Jump 00:18 06:49 to 06:31 5.6%
Ski Erg 00:00 04:41 to 04:41 0.0%
Sled Push 00:00 02:04 to 02:04 0.0%
Sled Pull 00:00 05:30 to 05:30 0.0%
Rowing 00:00 04:42 to 04:42 0.0%
Farmers Carry 00:00 02:30 to 02:30 0.0%
Wall Balls 00:00 07:47 to 07:47 0.0%

Splits Time

Van Der Net Ronny Perfect Race
Splits Total Average Total
Running 1 03:58 00:00 05:08 -01:10 00:00 +00:00
Ski Erg 04:41 03:58 04:40 +00:01 05:08 -01:10
Running 2 05:56 08:39 05:35 +00:21 09:48 -01:09
Sled Push 02:04 14:35 03:25 -01:21 15:23 -00:48
Running 3 06:16 16:39 06:07 +00:09 18:48 -02:09
Sled Pull 05:30 22:55 05:54 -00:24 24:55 -02:00
Running 4 06:26 28:25 06:05 +00:21 30:49 -02:24
Burpees Broad Jump 06:49 34:51 06:38 +00:11 36:54 -02:03
Running 5 06:49 41:40 06:22 +00:27 43:32 -01:52
Rowing 04:42 48:29 05:09 -00:27 49:54 -01:25
Running 6 06:44 53:11 06:12 +00:32 55:03 -01:52
Farmers Carry 02:30 59:55 02:33 -00:03 01:01:15 -01:20
Running 7 06:44 01:02:25 06:10 +00:34 01:03:48 -01:23
Sandbag Lunges 06:46 01:09:09 06:17 +00:29 01:09:58 -00:49
Running 8 09:31 01:15:55 07:11 +02:20 01:16:15 -00:20
Wall Balls 07:47 01:25:26 08:14 -00:27 01:23:26 +02:00
Roxzone 07:14 01:40:19 08:39 -01:25 01:40:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ronny Van Der Net completed the 2024 Amsterdam Hyrox race with a total time of 01:40:19, ranking him 1813th overall and 432nd in his age group of 30-34. This places him in the top 58% and 64% respectively, indicating a solid performance with room for improvement. His pacing suggests a strong start, as evident from his faster-than-average Running 1 segment, but a gradual slowing in subsequent running segments, particularly from Running 5 onward. The total running time was notably slower than average, indicating that Ronny's strength lies more in strength-based exercises, with exceptional performances in the Sled Push and Rowing segments. To become a more well-rounded athlete, Ronny should focus on improving his running endurance and pacing consistency throughout the race.

Segments to Improve

  • Running Segments: Ronny's running segments, particularly from Running 5 to Running 8, were consistently slower than average. Improving his running endurance and pacing is crucial.
    • Training Strategy: Incorporate interval training sessions that include both short, intense sprints and longer, steady-paced runs to improve both speed and endurance.
    • Drills: Incorporate hill sprints and tempo runs into weekly training to build strength and maintain speed over long distances.
  • Sandbag Lunges: With a time slower than average, Ronny can benefit from enhancing his lower body and core strength.
    • Training Strategy: Focus on leg strength and stability with exercises such as weighted lunges, squats, and step-ups.
    • Drills: Perform lunge matrix drills and add weight gradually to improve strength and balance.
  • Burpees Broad Jump: This segment showed potential for improvement.
    • Training Strategy: Improve explosive power and cardiovascular endurance with plyometric exercises.
    • Drills: Incorporate burpee variations and plyometric drills like box jumps and tuck jumps into regular training.

Race Strategies

  • Consistent Pacing: Start at a manageable pace rather than too fast to conserve energy for the latter part of the race. Practice negative splits in training to develop this strategy.
  • Efficient Transitions: Focus on minimizing time spent in the Roxzone. Practice transitioning between running and strength exercises rapidly to reduce downtime.
  • Strength Maintenance: While improving running, continue to maintain and build on strength exercises where performance was strong, like the Sled Push and Rowing, to ensure these remain competitive advantages.
Similar Athletes
Shimizu Dominic 2024 Singapore National Stadium 01:40:32
Graham Colin 2024 Manchester 01:40:10
Ulrich Vincent 2023 Dallas 01:40:12
Goh Rui Yi Bernard 2024 Singapore National Stadium 01:40:47
Sohn Michael 2019 Hannover 01:40:39
Arensman Dave 2023 Amsterdam 01:39:53
Thomas Mark 2024 Hamburg 01:40:30
Petersen Ben 2023 Hamburg 01:40:47
Timmermann Nils 2024 Frankfurt 01:40:14
Torreño Jarabo Fernando 2024 Madrid 01:40:21

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