Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) De Bois Lars

De Bois Lars Hyrox Result

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 998 similar athletes.

Performance Highlights

NED NED Flag Men 35-39 #125031 01:44:38 199th in AG | Top 84.7% 1113th | Top 80.7%
+01:22
52:30
Run Total
+00:12
06:34
Avg. Lap
+00:09
05:23
Best Lap
-01:12
43:14
Workout Total
-00:09
05:24
Avg. Workout
-00:15
08:57
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 998 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 998 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire De Bois Lars'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 De Bois Lars'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 998 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 De Bois Lars'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 De Bois Lars'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 05:33. Check the detail of the improvement plan below.

03:05 Potential Improvement 55.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:05 52:30 to 49:25 55.6%
Sled Pull 01:34 07:37 to 06:03 28.2%
Wall Balls 00:45 09:01 to 08:16 13.5%
Farmers Carry 00:07 02:44 to 02:37 2.1%
Rowing 00:02 05:13 to 05:11 0.6%
Ski Erg 00:00 04:44 to 04:44 0.0%
Sled Push 00:00 03:26 to 03:26 0.0%
Burpees Broad Jump 00:00 05:51 to 05:51 0.0%
Sandbag Lunges 00:00 04:38 to 04:38 0.0%

Splits Time

De Bois Lars Perfect Race
Splits Total Average Total
Running 1 05:14 00:00 05:19 -00:05 00:00 +00:00
Ski Erg 04:44 05:14 04:43 +00:01 05:19 -00:05
Running 2 05:23 09:58 05:48 -00:25 10:02 -00:04
Sled Push 03:26 15:21 03:31 -00:05 15:50 -00:29
Running 3 07:33 18:47 06:22 +01:11 19:21 -00:34
Sled Pull 07:37 26:20 06:05 +01:32 25:43 +00:37
Running 4 07:32 33:57 06:22 +01:10 31:48 +02:09
Burpees Broad Jump 05:51 41:29 07:05 -01:14 38:10 +03:19
Running 5 06:32 47:20 06:39 -00:07 45:15 +02:05
Rowing 05:13 53:52 05:13 +00:00 51:54 +01:58
Running 6 06:22 59:05 06:27 -00:05 57:07 +01:58
Farmers Carry 02:44 01:05:27 02:36 +00:08 01:03:34 +01:53
Running 7 06:27 01:08:11 06:27 +00:00 01:06:10 +02:01
Sandbag Lunges 04:38 01:14:38 06:34 -01:56 01:12:37 +02:01
Running 8 07:32 01:19:16 07:36 -00:04 01:19:11 +00:05
Wall Balls 09:01 01:26:48 08:39 +00:22 01:26:47 +00:01
Roxzone 08:57 01:44:38 09:12 -00:15 01:44:38
Based on 998 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Lars De Bois showcased a commendable effort in the 2024 Rotterdam HYROX race, finishing in the top 56% of all athletes and top 58% within his age group. Notably, Lars demonstrated a strong aptitude in the Sandbag Lunges and Burpees Broad Jump, indicating a well-developed strength base. However, his overall running time was slightly slower than average, highlighting an area ripe for improvement. The analysis suggests Lars has a more strength-oriented profile with potential for improvement in endurance and running efficiency. His pacing appeared to start strong but faltered in later running segments, suggesting an initial fast pace that he struggled to maintain.

Segments to Improve:

  • Sled Pull: Lars's performance in the Sled Pull was significantly slower than average. To improve, Lars should focus on building both his lower body strength and endurance. Incorporating exercises like deadlifts, weighted sled drags, and farmer's walks will build the necessary muscle. Practicing the actual sled pull with gradually increasing weight can also help Lars adapt to the specific demands of this segment.
  • Wall Balls: The Wall Balls segment was another area where Lars was slower than average. Improving technique and power endurance is crucial. Lars should work on squat depth and explosiveness with exercises such as thrusters and medicine ball slams. High-intensity interval training (HIIT) involving wall balls can help improve endurance and efficiency in this exercise.
  • Running: Given that Lars's total running time was slower than average, focusing on improving his running efficiency and endurance will be beneficial. Interval training, tempo runs, and long-distance runs should be integrated into his training regimen. Additionally, incorporating strength training focused on the lower body, such as lunges and squats, can improve running power. Running drills that focus on form corrections, such as high knees and butt kicks, can enhance his running mechanics.

Race Strategies:

  • Start Conservatively: To avoid burning out, Lars should start the race at a conservative pace. By saving energy for the latter parts of the race, he can maintain a more consistent pace throughout.
  • Transition Efficiency: Reducing time in the Roxzone can significantly improve overall time. Lars should practice quick transitions between exercises, including setting up and moving to the next station swiftly. This can also include strategizing the layout of his equipment for faster access and transitions.
  • Segment-Specific Training: Leading up to the race, Lars should incorporate segment-specific training days, focusing on the exercises that mimic the race's demands. For instance, dedicating days to sled pull and wall ball drills will help him develop the specific strength and technique needed for improvement.
  • Mental Preparation: Mental resilience plays a crucial role in endurance races. Lars should practice mental strategies such as visualization and positive self-talk to maintain focus and motivation throughout the race.

By focusing on these targeted areas for improvement and implementing the suggested strategies, Lars De Bois has the potential to significantly enhance his performance in future HYROX races. A balanced approach that addresses both his running endurance and strength in specific segments will be key to moving up the ranks.

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
Connolly Paddy 2023 Barcelona 01:44:58
Steinsultz Jason 2023 Dallas 01:44:37
Öberg Dan 2023 Stockholm 01:44:52
Marsden Josh 2024 Sports Direct HYROX London 01:44:39
Leck Alexander 2022 Manchester 01:44:19
Ocker Dyllan 2024 Cape Town 01:44:16
Jones Stephen 2023 Manchester 01:44:28
Sarkaz Osama 2024 Frankfurt 01:44:43
Couper Joe 2024 Glasgow 01:44:56
Young Colin 2024 Stuttgart 01:44:15

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Amsterdam 01:25:47

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download