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.
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 05:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:35 (From 46:03 to 41:28) | 89.6% |
| Sled Push | 00:22 (From 03:03 to 02:41) | 7.2% |
| BBJ | 00:10 (From 05:08 to 04:58) | 3.3% |
| Ski Erg | 00:00 (From 04:08 to 04:08) | 0.0% |
| Sled Pull | 00:00 (From 04:25 to 04:25) | 0.0% |
| Rowing | 00:00 (From 04:30 to 04:30) | 0.0% |
| Farmers Carry | 00:00 (From 02:02 to 02:02) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:25 to 04:25) | 0.0% |
| Wall Balls | 00:00 (From 05:13 to 05:13) | 0.0% |
| Vos Iwan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:41 | 00:00 | 04:36 -00:55 | 00:00 +00:00 |
| Ski Erg | 04:08 | 03:41 | 04:26 -00:18 | 04:36 -00:55 |
| Running 2 | 05:27 | 07:49 | 04:56 +00:31 | 09:02 -01:13 |
| Sled Push | 03:03 | 13:16 | 02:53 +00:10 | 13:58 -00:42 |
| Running 3 | 05:54 | 16:19 | 05:22 +00:32 | 16:51 -00:32 |
| Sled Pull | 04:25 | 22:13 | 04:55 -00:30 | 22:13 +00:00 |
| Running 4 | 05:45 | 26:38 | 05:20 +00:25 | 27:08 -00:30 |
| Burpees Broad Jump | 05:08 | 32:23 | 05:18 -00:10 | 32:28 -00:05 |
| Running 5 | 05:56 | 37:31 | 05:30 +00:26 | 37:46 -00:15 |
| Rowing | 04:30 | 43:27 | 04:49 -00:19 | 43:16 +00:11 |
| Running 6 | 06:06 | 47:57 | 05:22 +00:44 | 48:05 -00:08 |
| Farmers Carry | 02:02 | 54:03 | 02:10 -00:08 | 53:27 +00:36 |
| Running 7 | 06:13 | 56:05 | 05:21 +00:52 | 55:37 +00:28 |
| Sandbag Lunges | 04:25 | 01:02:18 | 05:05 -00:40 | 01:00:58 +01:20 |
| Running 8 | 07:04 | 01:06:43 | 05:58 +01:06 | 01:06:03 +00:40 |
| Wall Balls | 05:13 | 01:13:47 | 06:29 -01:16 | 01:12:01 +01:46 |
| Roxzone | 06:29 | 01:25:21 | 06:51 -00:22 | 01:25:21 |
In terms of his pacing, Iwan Vos started strong with a faster running time in Running 1, Ski Erg, and Sled Push compared to the average. However, he experienced slower running times in Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8. This indicates that he may need to work on his endurance and pacing strategies to maintain a consistent speed throughout the race.
To improve these segments, Iwan Vos should focus on the following strategies and techniques:
1. Endurance Training: Incorporate longer distance runs into the training routine to build stamina and endurance. This will help improve performance in the longer running segments.
2. Interval Training: Include interval training sessions that involve alternating between high-intensity sprints and recovery periods. This will improve speed and help maintain a faster pace throughout the race.
3. Hill Training: Incorporate hill workouts to build leg strength and improve running performance on inclines. This will help in segments that require uphill running.
4. Strength Training: Include strength training exercises that target the lower body muscles, such as squats, lunges, and deadlifts. This will improve overall leg strength and power for running.
5. Plyometric Exercises: Incorporate plyometric exercises like box jumps, squat jumps, and burpees to improve explosive power and speed.
6. Transition Time Practice: Practice smooth and quick transitions between exercises to minimize time spent in the roxzone. This can be achieved through specific drills that simulate race conditions and transitions.
By implementing these strategies and focusing on the identified areas of improvement, Iwan Vos can enhance his performance in future Hyrox races. Consistent training and targeted exercises will help improve his running speed, endurance, and overall fitness, leading to better race results.
| Similar Athletes | |||
|---|---|---|---|
| Lynn Ryan | 2024 Dublin | 01:25:35 | |
| Kemp Connor | 2024 Brisbane | 01:24:54 | |
| Pupkevich Aj | 2024 Sports Direct HYROX London | 01:25:00 | |
| Casaux Clément | 2024 Bordeaux | 01:25:16 | |
| Campbell Peter | 2023 London | 01:25:50 | |
| Benedetti Alessandro | 2023 Valencia | 01:24:56 | |
| Fourmont Alexandre | 2023 Maastricht European Championships | 01:25:35 | |
| Kim Suyoung | 2024 Taipei | 01:25:31 | |
| Mcclure Mike | 2024 Toronto | 01:25:01 | |
| Carey Michael | 2024 Dublin | 01:25:30 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Amsterdam Vos Iwan | 01:20:52 | |
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
Vos Iwan
