Dröge Gijs 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 25-29 #112033 01:37:47 362nd in AG | Top 81.3% 1711th | Top 76.8%
+11:50
59:46
Run Total
+01:29
07:28
Avg. Lap
+01:19
06:21
Best Lap
-10:51
30:44
Workout Total
-01:21
03:50
Avg. Workout
-00:56
07:22
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 Dröge Gijs'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 Dröge Gijs'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 Dröge Gijs'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 Dröge Gijs'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 12:47. Check the detail of the improvement plan below.

12:46 Potential Improvement 99.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 12:46 59:46 to 47:00 99.9%
Rowing 00:01 05:04 to 05:03 0.1%
Ski Erg 00:00 04:05 to 04:05 0.0%
Sled Push 00:00 01:42 to 01:42 0.0%
Sled Pull 00:00 03:27 to 03:27 0.0%
Burpees Broad Jump 00:00 04:57 to 04:57 0.0%
Farmers Carry 00:00 01:49 to 01:49 0.0%
Sandbag Lunges 00:00 03:25 to 03:25 0.0%
Wall Balls 00:00 06:15 to 06:15 0.0%

Splits Time

Dröge Gijs Perfect Race
Splits Total Average Total
Running 1 04:19 00:00 05:02 -00:43 00:00 +00:00
Ski Erg 04:05 04:19 04:38 -00:33 05:02 -00:43
Running 2 08:42 08:24 05:28 +03:14 09:40 -01:16
Sled Push 01:42 17:06 03:18 -01:36 15:08 +01:58
Running 3 11:44 18:48 06:00 +05:44 18:26 +00:22
Sled Pull 03:27 30:32 05:43 -02:16 24:26 +06:06
Running 4 06:21 33:59 06:01 +00:20 30:09 +03:50
Burpees Broad Jump 04:57 40:20 06:28 -01:31 36:10 +04:10
Running 5 07:09 45:17 06:15 +00:54 42:38 +02:39
Rowing 05:04 52:26 05:06 -00:02 48:53 +03:33
Running 6 06:43 57:30 06:03 +00:40 53:59 +03:31
Farmers Carry 01:49 01:04:13 02:27 -00:38 01:00:02 +04:11
Running 7 06:39 01:06:02 06:03 +00:36 01:02:29 +03:33
Sandbag Lunges 03:25 01:12:41 06:04 -02:39 01:08:32 +04:09
Running 8 08:12 01:16:06 07:02 +01:10 01:14:36 +01:30
Wall Balls 06:15 01:24:18 07:51 -01:36 01:21:38 +02:40
Roxzone 07:22 01:37:47 08:18 -00:56 01:37:47
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Gijs Dröge demonstrated a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 55% overall and top 57% in his age group. He showed significant strengths in strength-based exercises, excelling in the Ski Erg, Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls. These results indicate a strong affinity for strength and power-based activities. However, his total running time was 11:30 slower than average, suggesting a need for improvement in running efficiency, particularly after strength exercises. The initial running segments show he started strong but lost pace significantly in the middle segments, indicating potential fatigue or pacing issues.

Segments to Improve

  • Running Performance:

    The running segments, particularly Running 2 and Running 3, were notably slower than average. To enhance running performance, focus on building aerobic capacity and running economy. Incorporate interval training and tempo runs to increase speed and endurance. Additionally, practice compromised running drills to simulate race conditions where running follows a strenuous strength exercise.

    • Exercises: 400m repeats at a challenging pace with short recovery, tempo runs at a steady, moderate pace for 20-30 minutes.
    • Compromised Running Drills: Perform a set of burpees or sled pushes immediately followed by a 400m run to adapt the body to transitioning from strength to running.
  • Pacing Strategy:

    Gijs started strong in Running 1 but then significantly slowed down. This suggests a need for better pacing strategies. Practice negative splits during training, where the second half of a run is faster than the first. This will help in maintaining energy throughout the race.

    • Training Routine: Long runs with a gradual increase in pace, focusing on maintaining form and efficiency.

Race Strategies

  • Efficient Transitions:

    While the Roxzone time was faster than average, further improvements can be achieved by optimizing transitions. Practice quick transitions between exercises and running during training sessions to reduce downtime.

  • Energy Management:

    Given the strong strength performance, focus on conserving energy during these segments to have more available for running. Consider adopting a controlled intensity approach during strength exercises to prevent early fatigue.

  • Pre-Race Preparation:

    Incorporate dynamic warm-ups and mobility drills to ensure the body is well-prepared for both high-intensity strength segments and running. This will aid in reducing muscle stiffness and improving overall performance.

Similar Athletes
Pilz Lasse 2023 Hamburg 01:37:47
Denis Bryan 2024 New York 01:38:02
Wijdicks Sebastiaan 2024 Amsterdam 01:38:03
Mahendran Dinesh 2024 Singapore National Stadium 01:38:00
Brusaferri Claudio 2024 Rimini 01:37:45
Solomon William 2024 New York 01:38:08
Martin Carson 2023 Dublin 01:37:34
Vickery Shaun 2023 London 01:38:12
Stadelmaier Stefan 2022 Karlsruhe 01:37:43
Sands Chris 2024 Dublin 01:37:49

Measure Your Performance Against Top Athletes

Other Results from this athlete
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