Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Cnudde Laurens

Cnudde Laurens Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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

BEL BEL Flag Men 30-34 #130018 01:18:53 62nd in AG | Top 24.2% 196th | Top 19.0%
-00:51
38:52
Run Total
-00:06
04:51
Avg. Lap
+00:18
04:37
Best Lap
+01:27
34:39
Workout Total
+00:10
04:19
Avg. Workout
-00:31
05:27
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 Cnudde Laurens'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 Cnudde Laurens'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 Cnudde Laurens'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 Cnudde Laurens'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 04:04. Check the detail of the improvement plan below.

01:46 Potential Improvement 43.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:46 06:03 to 04:17 43.4%
Wall Balls 00:47 06:04 to 05:17 19.3%
Sled Pull 00:24 04:30 to 04:06 9.8%
Run Total 00:21 38:52 to 38:31 8.6%
Rowing 00:15 04:48 to 04:33 6.1%
Farmers Carry 00:12 02:02 to 01:50 4.9%
Ski Erg 00:11 04:25 to 04:14 4.5%
Sandbag Lunges 00:08 04:24 to 04:16 3.3%
Sled Push 00:00 02:23 to 02:23 0.0%

Splits Time

Cnudde Laurens Perfect Race
Splits Total Average Total
Running 1 04:55 00:00 04:20 +00:35 00:00 +00:00
Ski Erg 04:25 04:55 04:20 +00:05 04:20 +00:35
Running 2 04:37 09:20 04:38 -00:01 08:40 +00:40
Sled Push 02:23 13:57 02:41 -00:18 13:18 +00:39
Running 3 04:52 16:20 05:02 -00:10 15:59 +00:21
Sled Pull 04:30 21:12 04:27 +00:03 21:01 +00:11
Running 4 04:52 25:42 05:00 -00:08 25:28 +00:14
Burpees Broad Jump 06:03 30:34 04:42 +01:21 30:28 +00:06
Running 5 05:01 36:37 05:10 -00:09 35:10 +01:27
Rowing 04:48 41:38 04:39 +00:09 40:20 +01:18
Running 6 04:49 46:26 05:03 -00:14 44:59 +01:27
Farmers Carry 02:02 51:15 02:01 +00:01 50:02 +01:13
Running 7 04:48 53:17 05:01 -00:13 52:03 +01:14
Sandbag Lunges 04:24 58:05 04:36 -00:12 57:04 +01:01
Running 8 05:00 01:02:29 05:29 -00:29 01:01:40 +00:49
Wall Balls 06:04 01:07:29 05:46 +00:18 01:07:09 +00:20
Roxzone 05:27 01:18:53 05:58 -00:31 01:18:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Laurens! First off, huge kudos on your performance at the 2024 Hong Kong Hyrox! Finishing in the top 7% overall is no small feat, and landing 62nd in your age group shows you’ve got serious grit. With a total time of 01:18:53, you're clearly a contender, and I can see the running prowess shining through that split time of 38:52, which is 1:02 faster than average. That’s like showing up to a dance party and stealing the spotlight with your moves! 💃

However, it seems like you may have started a bit slow on your first running segment. Clocking in at 4:55, that’s 37 seconds slower than average—maybe you were saving your energy for the grand finale? But don’t worry; we’ll take those moments and turn them into strengths. With your overall running speed, it looks like you lean more toward the running profile, so let’s pump some iron to balance things out. 🚀

Segments to Improve:

Now, let’s tackle those segments where you can crank up the intensity and drop some seconds. The segments that stood out as needing some love are:

  • Burpees Broad Jump: 6:03 (96th Percentile Rank)
  • Wall Balls: 6:04 (68th Percentile Rank)
  • Sled Pull: 4:30 (59th Percentile Rank)
  • Roxzone: 5:27 (40th Percentile Rank)

Starting with the Burpees Broad Jump, at over six minutes, we definitely want to shave some time off. Here’s how you can improve:

  • Drills: Incorporate a burpee practice session twice a week, focusing on form and speed. Try to keep the burpee portion under 30 seconds for 10 reps.
  • Plyometric Training: Include box jumps and broad jumps in your routine to develop explosive power. Aim for 3 sets of 10 jumps with a focus on landing softly.

For the Wall Balls, aim for more consistent reps:

  • Technique Focus: Work on your squat depth and wall ball throw technique. Aim for higher throws to engage your upper body fully.
  • Interval Training: Include a set of wall balls in your HIIT workouts, where you perform 20-30 seconds of work followed by a short rest (10-15 seconds).

The Sled Pull is another segment where you can gain some serious ground:

  • Strength Training: Prioritize heavy sled pulls or resistance bands in your leg day workouts. Aim for 4 sets over a distance of 20-30 meters.
  • Technique Drills: Practice transitioning from the sled pull to your next movement to minimize downtime.

Lastly, let’s sharpen up that Roxzone. The time spent transitioning can be the difference between a medal and a “better luck next time.” Here’s what you can do:

  • Overall Fitness: Incorporate more full-body workouts that mimic race conditions to build your capability to transition smoothly.
  • Practice Transitions: Create mock races where you focus on the transitions between segments, aiming to minimize time spent in the Roxzone.
Race Strategies:

Now that we’ve got some drills in place, let’s talk about race strategy. Your pacing is crucial. Since you have the running chops, consider starting a bit faster, but maintain control to avoid burnout.

  • Fuel Up: Make sure you’re properly fueled before the race; a well-timed snack can do wonders for your energy levels.
  • Mind the Zones: As you transition from running to strength segments, keep your heart rate in check. A quick mental reset can help you focus on form and efficiency.
  • Visualize Success: Before the race, visualize yourself executing each segment flawlessly. You’re not just running; you’re owning the course!
Conclusion:

Laurens, you’ve got the talent, and with these tweaks, you’ll be able to cut down your time even more. Remember, “Success is the sum of small efforts, repeated day in and day out.” So let’s make those small efforts count! 💪 Keep pushing, keep training, and don’t forget to enjoy the journey. And hey, if you need a little extra motivation, just think: you're one burpee closer to that podium! 😉

Stay strong, and let’s gear up for the next one! This is The Rox-Coach, signing off. 🏆

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
Panzini Marco 2023 Milan 01:18:53
Hinz Thomas 2023 Hamburg 01:18:53
Martinez Francis 2022 London 01:18:39
Barr Daniel 2024 Perth 01:19:23
Doodson Nic 2022 London 01:18:44
Lynch Sean 2024 Melbourne 01:19:00
Halbweis Robert 2019 Wien 01:19:03
Spyra Patrick 2024 Rotterdam 01:19:19
Dorrough Barrie 2024 Melbourne 01:19:07
Cooper Langdon 2023 London 01:18:24

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hong Kong 01:16:00
2023 Hong Kong 01:22:24

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