Den Outer Freek 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 277 similar athletes.

Performance Highlights

NED NED Flag Men 30-34 #153041 02:04:38 314th in AG | Top 98.1% 1325th | Top 96.0%
+00:21
01:00:48
Run Total
+00:04
07:36
Avg. Lap
+00:18
06:07
Best Lap
-10:38
42:19
Workout Total
-01:20
05:17
Avg. Workout
+10:10
21:34
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 277 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 277 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Den Outer Freek'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 Den Outer Freek'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 277 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 Den Outer Freek'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 Den Outer Freek'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 04:35. Check the detail of the improvement plan below.

04:25 Potential Improvement 96.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:25 01:00:48 to 56:23 96.4%
Ski Erg 00:10 05:11 to 05:01 3.6%
Sled Push 00:00 03:33 to 03:33 0.0%
Sled Pull 00:00 05:28 to 05:28 0.0%
Burpees Broad Jump 00:00 07:17 to 07:17 0.0%
Rowing 00:00 04:49 to 04:49 0.0%
Farmers Carry 00:00 02:24 to 02:24 0.0%
Sandbag Lunges 00:00 06:00 to 06:00 0.0%
Wall Balls 00:00 07:37 to 07:37 0.0%

Splits Time

Den Outer Freek Perfect Race
Splits Total Average Total
Running 1 06:04 00:00 05:44 +00:20 00:00 +00:00
Ski Erg 05:11 06:04 04:57 +00:14 05:44 +00:20
Running 2 06:07 11:15 06:35 -00:28 10:41 +00:34
Sled Push 03:33 17:22 04:16 -00:43 17:16 +00:06
Running 3 07:45 20:55 07:32 +00:13 21:32 -00:37
Sled Pull 05:28 28:40 07:11 -01:43 29:04 -00:24
Running 4 08:03 34:08 07:33 +00:30 36:15 -02:07
Burpees Broad Jump 07:17 42:11 08:53 -01:36 43:48 -01:37
Running 5 08:08 49:28 07:58 +00:10 52:41 -03:13
Rowing 04:49 57:36 05:37 -00:48 01:00:39 -03:03
Running 6 07:46 01:02:25 07:34 +00:12 01:06:16 -03:51
Farmers Carry 02:24 01:10:11 02:57 -00:33 01:13:50 -03:39
Running 7 07:54 01:12:35 07:36 +00:18 01:16:47 -04:12
Sandbag Lunges 06:00 01:20:29 08:17 -02:17 01:24:23 -03:54
Running 8 09:06 01:26:29 09:45 -00:39 01:32:40 -06:11
Wall Balls 07:37 01:35:35 10:49 -03:12 01:42:25 -06:50
Roxzone 21:34 02:04:38 11:24 +10:10 02:04:38
Based on 277 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Freek Den Outer's participation in the 2024 Rotterdam HYROX race places him in the top 67% overall and 71% within his age group, showcasing a respectable performance across the board. Notably, Freek demonstrates a hybrid profile with strengths in both running and strength-based exercises. His total running time was slightly slower than average, suggesting room for improvement in his endurance and pacing strategy. However, his performance in strength-focused segments like the Sled Pull, Burpees Broad Jump, and Wall Balls was significantly faster than average, indicating a strong suit in explosive and strength-based exercises. The pacing analysis suggests that Freek may have started the race too conservatively, as indicated by slower initial running segments, but found his stride in strength exercises and later running segments.

Segments to Improve:

  • Roxzone: Freek's Roxzone time was substantially slower than average, indicating excessive rest or slow transitions between exercises. To improve, focus on overall fitness enhancement and transition efficiency. Implement high-intensity interval training (HIIT) with short recovery periods to build endurance and simulate race conditions. Practicing specific transition drills, such as moving quickly from a running to a strength exercise, can also reduce Roxzone time.
  • Total Running Time: Although Freek has shown potential in running, there is room for improvement. Incorporating interval running sessions to build speed, alongside long-distance runs at a steady pace, will enhance endurance. Fartlek training, where pace and terrain vary, can also be beneficial. To address pacing, practice race simulations with targeted split times to develop a better sense of pace throughout the race.
  • Ski Erg: To improve Ski Erg performance, focus on technique refinement and upper body strength. Incorporate exercises like pull-ups, bent-over rows, and lat pulldowns to build the necessary muscle groups. Specific Ski Erg drills focusing on power and efficiency, such as interval sprints and endurance sessions with varying resistance, will also be beneficial.

Race Strategies:

  • Start Strong but Steady: Given the tendency to start slower, Freek should aim for a slightly more aggressive start without overexerting. This can be achieved by setting a challenging but manageable pace for the first running segment to avoid falling behind early.
  • Strength Segment Focus: Since strength segments are a clear strength, Freek should capitalize on these to make up time. However, it's crucial to maintain a balance and not exhaust energy reserves. Practicing efficient techniques and focusing on form during these segments will ensure maximum performance without undue fatigue.
  • Transition Efficiency: Minimizing time spent in the Roxzone is essential. This includes practicing quick and efficient transitions between exercises during training sessions. Setting up mock transition zones in training can help simulate race conditions and improve speed and fluidity during actual competition.
  • Pacing and Endurance Training: To address the slower total running time, integrating targeted endurance training will be key. This includes both physical training to improve cardiovascular endurance and mental strategies to maintain focus and determination throughout the race.

By focusing on these key areas for improvement and leveraging his strengths in strength-based segments, Freek Den Outer has the potential to significantly enhance his performance in future HYROX races. Tailored training strategies, focused on both physical and strategic aspects of the race, will be instrumental in achieving these improvements.

Similar Athletes
Fiore Daniel 2024 Melbourne 02:04:51
Van Der Drift Guy 2023 Amsterdam 02:04:45
Vegerano Kristian 2024 Melbourne 02:04:21
Monk Kai 2024 Perth 02:04:12
Hooijer Lucas 2024 Amsterdam 02:04:46
Büch Michael 2024 Stuttgart 02:04:56
Winnige Michael 2024 Vienna - European Championship 02:04:36
Torres Alberto 2024 Ciudad de Mexico 02:04:59
Sanchez L Fernando 2024 Anaheim 02:04:21
Collins Sam 2024 Stockholm 02:04:13

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