Van Nieuwenhuijzen Sander Hyrox Result

Dive into this athlete’s performance at 2023 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 1000 similar athletes.

Performance Highlights

NED Flag Van Nieuwenhuijzen Sander Men 45-49 #130034 01:43:21 43rd in AG | Top 86.0% 470th | Top 81.7%
-04:24
46:04
Run Total
-00:31
05:46
Avg. Lap
-01:38
03:35
Best Lap
+04:37
48:25
Workout Total
+00:35
06:03
Avg. Workout
-00:14
08:56
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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 his 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 05:41. Check the detail of the improvement plan below.

01:46 Potential Improvement 31.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sandbag Lunges 01:46 (From 08:02 to 06:16) 31.1%
Sled Pull 01:12 (From 07:13 to 06:01) 21.1%
Wall Balls 01:12 (From 09:22 to 08:10) 21.1%
Rowing 00:43 (From 05:53 to 05:10) 12.6%
BBJ 00:25 (From 07:12 to 06:47) 7.3%
Ski Erg 00:23 (From 05:07 to 04:44) 6.7%
Sled Push 00:00 (From 03:04 to 03:04) 0.0%
Farmers Carry 00:00 (From 02:32 to 02:32) 0.0%
Run Total 00:00 (From 46:04 to 46:04) 0.0%

Splits Time

Van Nieuwenhuijzen Sander Perfect Race
Splits Total Average Total
Running 1 03:35 00:00 05:13 -01:38 00:00 +00:00
Ski Erg 05:07 03:35 04:42 +00:25 05:13 -01:38
Running 2 05:26 08:42 05:44 -00:18 09:55 -01:13
Sled Push 03:04 14:08 03:30 -00:26 15:39 -01:31
Running 3 06:02 17:12 06:18 -00:16 19:09 -01:57
Sled Pull 07:13 23:14 06:04 +01:09 25:27 -02:13
Running 4 05:48 30:27 06:18 -00:30 31:31 -01:04
Burpees Broad Jump 07:12 36:15 06:53 +00:19 37:49 -01:34
Running 5 06:13 43:27 06:34 -00:21 44:42 -01:15
Rowing 05:53 49:40 05:13 +00:40 51:16 -01:36
Running 6 06:19 55:33 06:22 -00:03 56:29 -00:56
Farmers Carry 02:32 01:01:52 02:35 -00:03 01:02:51 -00:59
Running 7 06:18 01:04:24 06:20 -00:02 01:05:26 -01:02
Sandbag Lunges 08:02 01:10:42 06:27 +01:35 01:11:46 -01:04
Running 8 06:27 01:18:44 07:34 -01:07 01:18:13 +00:31
Wall Balls 09:22 01:25:11 08:24 +00:58 01:25:47 -00:36
Roxzone 08:56 01:43:21 09:10 -00:14 01:43:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sander Van Nieuwenhuijzen had a solid performance in the HYROX race in Rotterdam. He finished with an overall rank of 470, putting him in the top 54% of all athletes. In his age group (45-49), he also ranked in the top 54% with a rank of 43. His overall time of 01:43:21 was respectable, and his total running time of 00:46:04 was 02:01 faster than the average. This indicates that Sander has a stronger running profile compared to the average athlete in his category.

Segments to Improve


Despite his strong overall performance, there are several segments where Sander lost time compared to the average athlete. These segments include Sandbag Lunges, Wall Balls, Sled Pull, Rowing, Burpees Broad Jump, and Ski Erg. To improve in these areas, Sander should focus on specific training strategies and techniques.

1. Sandbag Lunges:
Sander lost 01:34 compared to the average athlete in this segment. To improve, he should focus on strengthening his lower body muscles, particularly his quadriceps and glutes. Exercises such as squats, lunges, and Bulgarian split squats can help improve his leg strength. Additionally, practicing proper form and technique during lunges is crucial to optimize performance during the race.

2. Wall Balls:
Sander lost 00:49 compared to the average athlete in this segment. To enhance his performance, he should work on improving his upper body strength and explosiveness. Incorporating exercises like medicine ball throws, push-ups, and shoulder presses can help develop the necessary strength and power for wall balls. It is also important to focus on maintaining proper form and technique throughout the movement.

3. Sled Pull:
Sander lost 00:48 compared to the average athlete in this segment. To improve his performance in sled pull, he should focus on developing stronger pulling muscles, such as his back and biceps. Exercises like rows, pull-ups, and lat pulldowns can help strengthen these muscles. Additionally, practicing proper technique and body positioning during the sled pull can improve efficiency and speed.

4. Rowing:
Sander lost 00:43 compared to the average athlete in this segment. To enhance his rowing performance, he should focus on improving his cardiovascular endurance and rowing technique. Incorporating high-intensity interval training (HIIT) sessions and longer distance rowing workouts can improve his endurance. Additionally, practicing proper rowing technique, including proper form and stroke efficiency, can help optimize his performance during the race.

5. Burpees Broad Jump:
Sander lost 00:39 compared to the average athlete in this segment. To improve his performance in burpees broad jump, he should work on developing explosive power and cardiovascular endurance. Exercises like box jumps, squat jumps, and plyometric push-ups can help improve his explosiveness. Additionally, incorporating HIIT workouts that involve burpees can improve his endurance and speed during the race.

6. Ski Erg:
Sander lost 00:22 compared to the average athlete in this segment. To improve his performance on the ski erg, he should focus on improving his upper body strength and endurance. Exercises like push-ups, tricep dips, and shoulder presses can help strengthen his upper body muscles. Additionally, incorporating high-intensity interval training on the ski erg can improve his cardiovascular endurance and speed.

Strategies


To improve overall performance in future races, Sander should consider the following strategies:

1. Pacing:
Sander should assess his pacing during the race to ensure he maintains a consistent speed throughout. It is important not to start too fast and burn out early or start too slow and waste time. Finding a steady pace that allows for efficient transitions between segments is key.

2. Transition Time:
Sander should aim to minimize his transition time in the roxzone. Improving his overall fitness and working on quicker transitions between exercises will help reduce time spent in the roxzone.

3. Strength and Running Balance:
While Sander has a stronger running profile, he should still focus on maintaining a balance between strength and running training. Incorporating strength training exercises that target his weaker areas will help improve overall performance in the race.

4. Practice Specific Exercises:
Sander should incorporate specific exercises and drills that mimic the movements and demands of the race segments where he lost time. This will help him become more efficient and proficient in those particular exercises.

Overall, Sander Van Nieuwenhuijzen had a strong performance in the HYROX race in Rotterdam. By focusing on the suggested training strategies and techniques, he can further improve his performance and achieve even better results in future races.

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
Bhandal Bobby 2022 Birmingham 01:43:16
Biggs Stuart 2023 Glasgow 01:43:15
Shepherd Adam 2022 London 01:42:57
Ravandoust Ross 2023 Stockholm 01:43:49
Alcover Olaso Gonzalo 2024 Madrid 01:43:04
Kim Jaejun 2024 Melbourne 01:43:40
Johannsen Jens 2019 Hamburg 01:43:26
Anderson Robert 2023 New York 01:43:12
Fromm Steven 2019 Hannover 01:43:12
Masters Scott 2024 Stockholm 01:43:14

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Rotterdam Van Nieuwenhuijzen Sander, De Vries Randy 01:25:55

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