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
1000 similar athletes.
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 Toonen Stefan'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 Toonen Stefan'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 Toonen Stefan'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 Toonen Stefan'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
04:25.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Stefan Toonen showcased a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 9% overall and top 5% in his age group. His overall time of 01:18:51, with a total running time of 00:41:07, suggests a stronger inclination towards strength exercises over running, as indicated by the running time being 01:00 slower than average. Stefan's performance highlights his exceptional strength and endurance capabilities, particularly in the Farmers Carry and Wall Balls segments, where he significantly outperformed the average. However, his pacing strategy indicates a potential overexertion in the initial running segments, impacting subsequent exercises and overall running time.
Segments to Improve:
Sled Pull: Stefan's Sled Pull time was 00:11 slower than average. To improve, focus on building core and posterior chain strength through exercises like deadlifts, kettlebell swings, and pull exercises. Incorporating HIIT with sled drags can also enhance endurance and power for this segment.
Burpees Broad Jump: Given the average performance, Stefan should work on explosiveness and coordination. Plyometric exercises such as box jumps, squat jumps, and lunge jumps, combined with agility drills, can improve performance here.
Ski Erg: This segment, being 00:19 slower than average, can benefit from targeted upper body endurance training. Incorporating interval training on the Ski Erg machine, combined with strength training for the upper back, shoulders, and arms, will help improve time.
Sled Push: Stefan's time was marginally slower than average. Focused leg strength and power development exercises, such as squats, leg presses, and tire flips, alongside high-intensity interval training (HIIT), can enhance performance in this area.
Race Strategies:
Improved Pacing: Analyzing Stefan's split times suggests a need for a more strategic pacing approach, especially in the initial running segments. Implementing interval training with varied intensities can help Stefan manage his energy reserves better throughout the race.
Transition Efficiency: With the Roxzone time being faster than average, there's still room for improvement in transition times between exercises. Practicing quick transitions in training, focusing on reducing rest times and optimizing movements between stations, can shave off critical seconds.
Strength and Running Balance: Given Stefan's stronger performance in strength-focused segments versus running, a balanced approach to training is necessary. Incorporating more targeted running training, focusing on improving pace and endurance, while maintaining strength training, will help create a more well-rounded performance profile.
Endurance Training: To improve overall fitness and reduce the likelihood of overexertion in early segments, endurance training should be a focus. Long-distance runs, combined with tempo and speed workouts, can enhance Stefan's running performance, complementing his strength training.
By addressing these areas with targeted training and strategic race planning, Stefan Toonen has the potential to elevate his performance in future HYROX events, optimizing his strengths and improving on weaker segments for an even more impressive finish.
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