Van Zyl Cornelius Hyrox Result

Dive into this athlete’s performance at 2024 Singapore National Stadium 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

RSA RSA Flag Men 45-49 #113036 01:43:19 36th in AG | Top 48.0% 531st | Top 52.6%
+00:54
51:23
Run Total
+00:07
06:25
Avg. Lap
+00:34
05:47
Best Lap
-03:14
40:32
Workout Total
-00:24
05:04
Avg. Workout
+02:19
11:26
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 Van Zyl Cornelius'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 Van Zyl Cornelius'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 Van Zyl Cornelius'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 Van Zyl Cornelius'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 03:33. Check the detail of the improvement plan below.

02:16 Potential Improvement 63.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:16 51:23 to 49:07 63.8%
Farmers Carry 01:17 03:53 to 02:36 36.2%
Ski Erg 00:00 04:41 to 04:41 0.0%
Sled Push 00:00 03:00 to 03:00 0.0%
Sled Pull 00:00 05:18 to 05:18 0.0%
Burpees Broad Jump 00:00 05:44 to 05:44 0.0%
Rowing 00:00 05:04 to 05:04 0.0%
Sandbag Lunges 00:00 05:54 to 05:54 0.0%
Wall Balls 00:00 06:58 to 06:58 0.0%

Splits Time

Van Zyl Cornelius Perfect Race
Splits Total Average Total
Running 1 05:48 00:00 05:13 +00:35 00:00 +00:00
Ski Erg 04:41 05:48 04:42 -00:01 05:13 +00:35
Running 2 05:47 10:29 05:44 +00:03 09:55 +00:34
Sled Push 03:00 16:16 03:29 -00:29 15:39 +00:37
Running 3 06:23 19:16 06:19 +00:04 19:08 +00:08
Sled Pull 05:18 25:39 06:03 -00:45 25:27 +00:12
Running 4 06:13 30:57 06:19 -00:06 31:30 -00:33
Burpees Broad Jump 05:44 37:10 06:54 -01:10 37:49 -00:39
Running 5 07:37 42:54 06:34 +01:03 44:43 -01:49
Rowing 05:04 50:31 05:12 -00:08 51:17 -00:46
Running 6 06:38 55:35 06:22 +00:16 56:29 -00:54
Farmers Carry 03:53 01:02:13 02:35 +01:18 01:02:51 -00:38
Running 7 06:11 01:06:06 06:20 -00:09 01:05:26 +00:40
Sandbag Lunges 05:54 01:12:17 06:27 -00:33 01:11:46 +00:31
Running 8 06:50 01:18:11 07:35 -00:45 01:18:13 -00:02
Wall Balls 06:58 01:25:01 08:24 -01:26 01:25:48 -00:47
Roxzone 11:26 01:43:19 09:07 +02:19 01:43:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Cornelius Van Zyl delivered a commendable performance at the 2024 Singapore National Stadium HYROX race, ranking in the top 40% overall and top 37% within his age group. His overall time of 01:43:19 showcases a strong capability, particularly in strength-oriented exercises such as the Sled Push and Wall Balls where he significantly outperformed the average. However, his total running time was 00:37 slower than average, indicating a need for improvement in running efficiency. The analysis of his early running segments suggests that Cornelius may have started at a moderately fast pace but struggled to maintain it, particularly evident in Running 5 where he was 00:59 slower than average. Overall, his performance indicates a balanced profile with room for improvement in both running endurance and transition efficiency.

Segments to Improve

  • Roxzone: Cornelius spent 00:11:26 in the Roxzone, which was 02:27 slower than average. This suggests he may have taken longer to transition or needed more rest between zones. To improve, focus on transition drills that mimic race conditions. Practice rapid equipment changes and mental focus exercises to reduce downtime.
  • Running: Given the 00:51:23 total running time, which was 00:37 slower than average, enhancing cardiovascular endurance and running efficiency is crucial. Incorporate interval training and tempo runs to build speed and stamina. Consider incorporating running drills that simulate fatigue, such as running after a high-intensity workout, to improve compromised running performance.
  • Farmers Carry: His time of 00:03:53 was 01:18 slower than average. To improve grip strength and carrying efficiency, include Farmer's Walk variations with increasing weights and distances. Focus on core stabilization exercises like planks and rotational exercises to enhance overall strength and balance.

Race Strategies

  • Start with a Consistent Pace: Avoid starting too fast to prevent early fatigue. Maintain a steady pace that aligns with training benchmarks to ensure energy conservation for later stages.
  • Optimize Transitions in the Roxzone: Practice quick transitions during training to reduce time spent in the Roxzone. Familiarize yourself with the layout and flow of race zones to minimize hesitations.
  • Focus on Breathing Techniques: Implement controlled breathing during strength exercises to maintain oxygen flow and prevent early fatigue, especially during high-intensity segments like the Farmer's Carry.
  • Enhance Mental Fortitude: Develop mental strategies to push through fatigue, such as visualization techniques and setting micro-goals during the race to maintain focus and drive.

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
Marx Marius 2024 Melbourne 01:43:42
Veraar Jairo 2024 Maastricht 01:43:20
Hill Steve 2023 London 01:43:31
Uchida Naoki 2024 Hong Kong 01:43:00
Rodriguez Moreno Jesus Arturo 2024 Ciudad de Mexico 01:43:28
Beelen Peter 2024 Rotterdam 01:42:52
Chavez Valencia Eduardo 2024 Mexico City 01:43:33
Huang Ted 2024 Hong Kong 01:43:22
Wright Kevin 2023 Dublin 01:43:15
Anduska Mate 2024 Vienna - European Championship 01:43:43

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Singapore 01:43:34

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