Season 23/24 2023 Amsterdam (1622) HYROX (1473) Men (1079) Van Heijster Jaap

Van Heijster Jaap Hyrox Result

Dive into this athlete’s performance at 2023 Amsterdam 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 45-49 #120007 01:36:30 47th in AG | Top 60.3% 752nd | Top 69.7%
+02:39
49:59
Run Total
+00:21
06:15
Avg. Lap
-00:18
04:38
Best Lap
-02:01
38:57
Workout Total
-00:15
04:52
Avg. Workout
-00:36
07:39
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 Heijster Jaap'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 Heijster Jaap'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 Heijster Jaap'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 Heijster Jaap'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 05:19. Check the detail of the improvement plan below.

03:41 Potential Improvement 69.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:41 49:59 to 46:18 69.3%
Wall Balls 00:42 08:02 to 07:20 13.2%
Ski Erg 00:23 04:59 to 04:36 7.2%
Rowing 00:17 05:17 to 05:00 5.3%
Burpees Broad Jump 00:12 06:18 to 06:06 3.8%
Sled Push 00:04 03:16 to 03:12 1.3%
Sled Pull 00:00 04:01 to 04:01 0.0%
Farmers Carry 00:00 01:54 to 01:54 0.0%
Sandbag Lunges 00:00 05:10 to 05:10 0.0%

Splits Time

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

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jaap Van Heijster performed well in the HYROX race in Amsterdam, finishing with an overall time of 01:36:30. He achieved an overall rank of 752, placing him in the top 51% of 1473 athletes. In his age group (45-49), he ranked 47th, placing him in the top 43% of 109 athletes.

When analyzing his splits, it is evident that Jaap had a strong performance in certain segments, such as the Sled Push and Sled Pull, where he was faster than the average time by 17 and 1 minute and 57 seconds, respectively. He also had a faster time in the Farmers Carry, being 35 seconds faster than average.

However, there were areas where Jaap could improve his performance. The segments that caused the most time lost were the Run Total, Running 2, Running 4, Running 7, Ski Erg, Running 3, Burpees Broad Jump, Wall Balls, Rowing, Running 8, and Running 6.

Segments to Improve


1. Run Total:
Jaap's total running time was 49 minutes and 59 seconds, which was 4 minutes and 8 seconds slower than average. To improve this segment, Jaap should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and endurance running sessions into his training routine will enhance his running performance. Additionally, practicing quick transitions between exercises and minimizing rest time between sets will help improve his overall time.

2. Running 2, 4, and 7:
Jaap's performance in these running segments was slower than average, with Running 2 being 53 seconds slower, Running 4 being 31 seconds slower, and Running 7 being 29 seconds slower. To improve his running performance, Jaap should prioritize running-specific training. This includes incorporating tempo runs, interval training, and hill sprints into his routine. Focusing on building endurance and speed will help him to decrease his running times in these segments.

3. Ski Erg:
Jaap's time on the Ski Erg was 4 minutes and 59 seconds, which was 26 seconds slower than average. To improve his performance on the Ski Erg, Jaap should focus on building strength and power in his upper body and core. Incorporating exercises such as rowing, kettlebell swings, and medicine ball slams into his training routine will help develop the necessary muscle groups for efficient skiing. Additionally, practicing proper technique and form on the Ski Erg will contribute to improved performance.

4. Burpees Broad Jump and Wall Balls:
Jaap's performance in these segments was slower than average, with Burpees Broad Jump being 20 seconds slower and Wall Balls being 19 seconds slower. To improve in these segments, Jaap should focus on building explosive power and strength in his lower body. Exercises such as box jumps, squat jumps, and lunges can be incorporated into his training routine to improve his performance in these movements. Additionally, practicing proper form and technique for both the burpees and wall balls will contribute to better efficiency and speed.

5. Rowing:
Jaap's time on the rowing segment was 5 minutes and 17 seconds, which was 18 seconds slower than average. To improve his performance on the rowing machine, Jaap should focus on building endurance and power in his upper body and core. Incorporating exercises such as pull-ups, bent-over rows, and planks into his training routine will help develop the necessary muscle groups for efficient rowing. Additionally, practicing proper technique and form on the rowing machine will contribute to improved performance.

6. Running 8 and 6:
Jaap's performance in these running segments was slightly slower than average, with Running 8 being 16 seconds slower and Running 6 being 14 seconds slower. To improve his running performance in these segments, Jaap should focus on building endurance and speed. Incorporating long-distance runs, interval training, and fartlek runs into his training routine will help improve his running times. Additionally, working on his running form and technique can contribute to improved efficiency and speed.

Strategies


To improve performance during the race, Jaap should consider the following strategies:

1. Pacing:
It is important for Jaap to find a balance between maintaining a steady pace and pushing himself to his limits. If he tends to start too fast, he should focus on pacing himself in the early stages of the race to avoid burnout. Conversely, if he tends to start too slow, he should push himself to maintain a faster pace throughout the race.

2. Transitions:
Minimizing transition times between exercises is crucial for improving overall race time. Jaap should practice transitioning quickly and efficiently between different stations during his training sessions. This can be done by simulating race scenarios and focusing on smooth transitions between exercises.

3. Mental Preparation:
Mental toughness plays a significant role in race performance. Jaap should work on developing mental strategies to stay focused, motivated, and positive throughout the race. Visualization techniques, positive self-talk, and setting small achievable goals can help him maintain mental resilience during challenging moments.

4. Specific Training:
In addition to the general training strategies mentioned above, Jaap should incorporate specific training sessions that focus on the weaker segments identified in the race analysis. By dedicating specific training sessions to these areas, Jaap can improve his performance and reduce the time lost in these segments.

Overall, Jaap Van Heijster showed strong potential in the HYROX race in Amsterdam. By implementing the suggested training strategies and techniques, he can further enhance his performance and achieve even better results in future races. It is important for Jaap to continue to train consistently, monitor his progress, and make adjustments to his training routine as needed.

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
Lane David 2023 Birmingham 01:37:00
Belcher Bobby 2024 Dallas 01:36:11
Ercklentz Martin 2024 Karlsruhe 01:36:24
Wain Anthony 2024 Glasgow 01:36:27
Hesketh David 2024 Rimini 01:36:01
Cooper Miles 2024 Dallas 01:36:47
Bellow Charles 2023 Hong Kong 01:36:55
Smith Darren 2024 Glasgow 01:36:52
Eliens Timo 2024 Rotterdam 01:36:21
Olsson Patrik 2024 Madrid 01:36:26

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Maastricht European Championships 01:40:00
2024 Maastricht 01:31:32
2024 Rotterdam 01:36:42

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