Sonokromo Virgil 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 1000 similar athletes.

Performance Highlights

NED NED Flag Men 40-44 #162025 01:26:41 60th in AG | Top 32.6% 482nd | Top 34.9%
+01:41
44:53
Run Total
+00:13
05:37
Avg. Lap
+00:44
05:21
Best Lap
-01:01
35:33
Workout Total
-00:08
04:26
Avg. Workout
-00:36
06:19
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 Sonokromo Virgil'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 Sonokromo Virgil'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 Sonokromo Virgil'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 Sonokromo Virgil'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 05:20. Check the detail of the improvement plan below.

02:54 Potential Improvement 54.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:54 44:53 to 41:59 54.4%
Sandbag Lunges 01:05 05:59 to 04:54 20.3%
Farmers Carry 00:55 02:59 to 02:04 17.2%
Ski Erg 00:15 04:39 to 04:24 4.7%
Sled Push 00:11 02:56 to 02:45 3.4%
Sled Pull 00:00 04:08 to 04:08 0.0%
Burpees Broad Jump 00:00 04:14 to 04:14 0.0%
Rowing 00:00 04:38 to 04:38 0.0%
Wall Balls 00:00 06:00 to 06:00 0.0%

Splits Time

Sonokromo Virgil Perfect Race
Splits Total Average Total
Running 1 05:52 00:00 04:41 +01:11 00:00 +00:00
Ski Erg 04:39 05:52 04:28 +00:11 04:41 +01:11
Running 2 05:21 10:31 05:01 +00:20 09:09 +01:22
Sled Push 02:56 15:52 02:56 +00:00 14:10 +01:42
Running 3 05:36 18:48 05:27 +00:09 17:06 +01:42
Sled Pull 04:08 24:24 05:00 -00:52 22:33 +01:51
Running 4 05:30 28:32 05:26 +00:04 27:33 +00:59
Burpees Broad Jump 04:14 34:02 05:23 -01:09 32:59 +01:03
Running 5 05:29 38:16 05:36 -00:07 38:22 -00:06
Rowing 04:38 43:45 04:50 -00:12 43:58 -00:13
Running 6 05:35 48:23 05:29 +00:06 48:48 -00:25
Farmers Carry 02:59 53:58 02:12 +00:47 54:17 -00:19
Running 7 05:47 56:57 05:27 +00:20 56:29 +00:28
Sandbag Lunges 05:59 01:02:44 05:10 +00:49 01:01:56 +00:48
Running 8 05:46 01:08:43 06:05 -00:19 01:07:06 +01:37
Wall Balls 06:00 01:14:29 06:35 -00:35 01:13:11 +01:18
Roxzone 06:19 01:26:41 06:55 -00:36 01:26:41
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Virgil Sonokromo's participation in the 2024 Rotterdam HYROX race placed him in the top 24% of all athletes, and top 22% within his age group, showcasing a commendable level of fitness and competitiveness. His overall time of 01:26:41, with a total running time of 00:44:53, indicates a balanced athlete with a slight inclination towards strength exercises over running. However, his total running time being 01:24 slower than average suggests room for improvement in running efficiency and endurance. A noteworthy observation is Virgil's ability to perform exceptionally well in the strength-focused segments such as the Sled Pull and Burpees Broad Jump, indicating his strength base is solid. The initial running segments reveal that Virgil might have started slightly too fast, leading to a slower pace in subsequent running sections. This pacing strategy, along with his hybrid profile, suggests potential for improvement in both running efficiency and strategic race pacing.

Segments to Improve:

  • Running Efficiency: Given the total running time is slower than average, specific focus on improving running endurance and speed is necessary. Interval training, incorporating long runs with periods of high intensity followed by recovery, can enhance both aerobic capacity and running economy. Additionally, tempo runs at a challenging but sustainable pace will help Virgil build endurance. Technique drills focusing on stride efficiency, such as high knees and butt kicks, should be integrated into training to improve form.
  • Sandbag Lunges: This segment showed significant room for improvement. Incorporating functional leg exercises like weighted lunges, squats, and deadlifts can increase leg strength and endurance. Practicing sandbag lunges specifically will also help Virgil get accustomed to the balance and coordination required, possibly incorporating instability training (e.g., BOSU balls) to mimic the uneven weight distribution of the sandbag.
  • Farmer’s Carry: To improve in this segment, grip strength and core stability exercises are essential. Dead hangs, wrist curls, and farmer’s walks with progressively heavier weights can enhance grip endurance. Core strengthening exercises, including planks, Russian twists, and kettlebell swings, will improve overall stability and performance in the Farmer’s Carry.
  • Roxzone: The time spent in transition suggests a need for improved overall fitness and efficiency in switching between exercises. High-intensity interval training (HIIT) can enhance cardiovascular fitness, while practicing quick transitions between different types of exercises can reduce Roxzone times. Simulating race day conditions, including setup and transition practices, will make these switches more seamless.

Race Strategies:

  • Effective Pacing: Begin with a slightly more conservative pace in the initial running segments to conserve energy for the later stages of the race. Utilizing a running watch with pace alerts can help maintain a steady pace and prevent starting too fast.
  • Strength-Running Balance: Given Virgil's strength inclination, integrating strength exercises with running in the same training session can improve his ability to run effectively post-strength exercises. For example, incorporating shorter runs after strength training can simulate the race's demands on the body.
  • Transition Efficiency: Practice swift and smooth transitions between exercises by setting up mock transition zones in training sessions. This will help reduce Roxzone time and improve overall race timing.
  • Mental Preparation: Mental resilience is key in long races like HYROX. Visualization techniques and setting mini-goals throughout the race can keep motivation high and maintain focus on technique during both strength and running segments.

By focusing on these targeted areas for improvement and implementing the suggested training strategies, Virgil Sonokromo can enhance his performance in future HYROX races, turning identified weaknesses into strengths and achieving a more balanced athlete profile.

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
Faludi Gergely 2024 Milan 01:26:35
Tange Lein 2023 Los Angeles 01:26:53
Verheijen Bram 2024 Amsterdam 01:26:28
Glunk Hannes 2024 Melbourne 01:26:59
Rau Matt 2024 Dallas 01:27:07
Leo Horlix 2024 Singapore 01:26:21
Persson Thomas 2023 Malmö 01:27:06
Scannell Matt 2024 Melbourne 01:27:02
Liddy Liam 2024 World Championships Nice 01:26:51
Weber Denny 2023 München 01:27:00

Measure Your Performance Against Top Athletes

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