Dive into this athlete’s performance at 2024 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 04:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:03 (From 45:14 to 43:11) | 43.8% |
| Sandbag Lunges | 01:31 (From 06:38 to 05:07) | 32.4% |
| BBJ | 00:55 (From 06:17 to 05:22) | 19.6% |
| Rowing | 00:12 (From 05:01 to 04:49) | 4.3% |
| Ski Erg | 00:00 (From 04:21 to 04:21) | 0.0% |
| Sled Push | 00:00 (From 02:08 to 02:08) | 0.0% |
| Sled Pull | 00:00 (From 03:59 to 03:59) | 0.0% |
| Farmers Carry | 00:00 (From 01:59 to 01:59) | 0.0% |
| Wall Balls | 00:00 (From 05:49 to 05:49) | 0.0% |
| Fels Sander | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:16 | 00:00 | 04:46 -01:30 | 00:00 +00:00 |
| Ski Erg | 04:21 | 03:16 | 04:30 -00:09 | 04:46 -01:30 |
| Running 2 | 05:20 | 07:37 | 05:06 +00:14 | 09:16 -01:39 |
| Sled Push | 02:08 | 12:57 | 03:02 -00:54 | 14:22 -01:25 |
| Running 3 | 05:59 | 15:05 | 05:34 +00:25 | 17:24 -02:19 |
| Sled Pull | 03:59 | 21:04 | 05:12 -01:13 | 22:58 -01:54 |
| Running 4 | 06:49 | 25:03 | 05:33 +01:16 | 28:10 -03:07 |
| Burpees Broad Jump | 06:17 | 31:52 | 05:42 +00:35 | 33:43 -01:51 |
| Running 5 | 06:29 | 38:09 | 05:44 +00:45 | 39:25 -01:16 |
| Rowing | 05:01 | 44:38 | 04:53 +00:08 | 45:09 -00:31 |
| Running 6 | 05:32 | 49:39 | 05:34 -00:02 | 50:02 -00:23 |
| Farmers Carry | 01:59 | 55:11 | 02:16 -00:17 | 55:36 -00:25 |
| Running 7 | 05:22 | 57:10 | 05:33 -00:11 | 57:52 -00:42 |
| Sandbag Lunges | 06:38 | 01:02:32 | 05:25 +01:13 | 01:03:25 -00:53 |
| Running 8 | 06:31 | 01:09:10 | 06:15 +00:16 | 01:08:50 +00:20 |
| Wall Balls | 05:49 | 01:15:41 | 06:53 -01:04 | 01:15:05 +00:36 |
| Roxzone | 07:57 | 01:29:17 | 07:19 +00:38 | 01:29:17 |
Sander Fels delivered a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 41% overall and in his age group. His strengths are evident in the strength-based segments, significantly outperforming the average in the Sled Push, Sled Pull, and Wall Balls. However, his total running time was 38 seconds slower than average, indicating that running is an area for potential improvement. Notably, Sander started the race with a strong running segment, but his pace declined in subsequent running splits, suggesting he may have begun too quickly. This indicates a hybrid profile, with solid strength performance but needing enhancement in endurance running and pacing.
Sander's running performance could be boosted by focusing on endurance and pacing. Incorporate long-distance runs (8-10 km) at a steady pace into his weekly routine to build stamina. Interval training, such as 400m repeats with short rest periods, can also improve speed and recovery.
His time in this segment was notably slower. To improve, Sander should focus on lower body strength and stability exercises, such as weighted lunges, Bulgarian split squats, and core stability drills. Practicing sandbag carries while maintaining a steady pace will also enhance his capacity in this area.
The Roxzone time suggests a need for better transition efficiency. Sander should practice quick transitions, simulating race conditions where possible. Circuit training with minimal rest can mimic the demands of moving swiftly between exercises.
To enhance performance in this area, Sander can work on explosive power and agility through plyometric exercises like box jumps and burpee variations. Additionally, focusing on technique to ensure efficient movement patterns during the broad jump will reduce fatigue.
To avoid early fatigue, Sander should aim for a more consistent pace throughout the running segments. Implement negative split strategies in training runs to practice starting at a slightly slower pace and finishing stronger.
Dedicate sessions to practicing race transitions to reduce Roxzone time. This can include setting up a mock race environment to simulate the quick changes between different exercises.
Incorporate compromised running drills into training, such as running after completing strength exercises, to adapt to the fatigue experienced during the race. This will help Sander maintain a better pace in the later running segments.
| Similar Athletes | |||
|---|---|---|---|
| Eskey Joe | 2023 Dallas | 01:28:56 | |
| Pommerening Michael | 2019 New York | 01:29:10 | |
| Beevers Ben | 2024 Rimini | 01:28:57 | |
| Ramos Guilherme | 2023 London | 01:29:40 | |
| Champin Mickael | 2023 Paris | 01:29:32 | |
| Wang Kenny | 2024 Singapore | 01:29:17 | |
| Schropfer Mike | 2023 London | 01:29:09 | |
| Böhm Alexander | 2022 Essen | 01:29:06 | |
| Kronenburg Sander | 2023 Maastricht European Championships | 01:29:17 | |
| Williams Slaven Ian | 2024 Stockholm | 01:29:15 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
Fels Sander
