De Jager Nick Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

AUS AUS Flag Men 35-39 #131001 01:09:05 19th in AG | Top 3.6% 95th | Top 3.9%
-01:49
33:18
Run Total
-00:13
04:10
Avg. Lap
+00:14
04:05
Best Lap
+00:10
29:23
Workout Total
+00:01
03:40
Avg. Workout
+01:41
06:28
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 De Jager Nick'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 De Jager Nick'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 De Jager Nick'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 De Jager Nick'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 03:27. Check the detail of the improvement plan below.

01:32 Potential Improvement 44.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:32 05:01 to 03:29 44.4%
Sled Pull 00:48 04:09 to 03:21 23.2%
Farmers Carry 00:22 01:54 to 01:32 10.6%
Wall Balls 00:18 04:35 to 04:17 8.7%
Burpees Broad Jump 00:14 03:30 to 03:16 6.8%
Ski Erg 00:08 04:08 to 04:00 3.9%
Sled Push 00:05 01:59 to 01:54 2.4%
Rowing 00:00 04:07 to 04:07 0.0%
Run Total 00:00 33:18 to 33:18 0.0%

Splits Time

De Jager Nick Perfect Race
Splits Total Average Total
Running 1 02:21 00:00 03:54 -01:33 00:00 +00:00
Ski Erg 04:08 02:21 04:09 -00:01 03:54 -01:33
Running 2 04:05 06:29 04:09 -00:04 08:03 -01:34
Sled Push 01:59 10:34 02:24 -00:25 12:12 -01:38
Running 3 04:16 12:33 04:26 -00:10 14:36 -02:03
Sled Pull 04:09 16:49 03:51 +00:18 19:02 -02:13
Running 4 04:20 20:58 04:25 -00:05 22:53 -01:55
Burpees Broad Jump 03:30 25:18 03:50 -00:20 27:18 -02:00
Running 5 04:27 28:48 04:32 -00:05 31:08 -02:20
Rowing 04:07 33:15 04:25 -00:18 35:40 -02:25
Running 6 04:32 37:22 04:28 +00:04 40:05 -02:43
Farmers Carry 01:54 41:54 01:46 +00:08 44:33 -02:39
Running 7 04:27 43:48 04:27 +00:00 46:19 -02:31
Sandbag Lunges 05:01 48:15 03:54 +01:07 50:46 -02:31
Running 8 04:53 53:16 04:44 +00:09 54:40 -01:24
Wall Balls 04:35 58:09 04:54 -00:19 59:24 -01:15
Roxzone 06:28 01:09:05 04:47 +01:41 01:09:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Nick De Jager demonstrated a commendable performance in the 2024 Melbourne Hyrox race, securing an overall rank of 87 out of 1801 athletes and 17th in his age group. His overall time was 01:10:43, placing him in the top 4% of competitors, which is an impressive feat. His total running time matched the average, indicating a balanced profile with strengths in both running and strength-based exercises.

Nick's pacing across the initial running segments suggests he maintained a consistent speed without starting too fast or too slow. This balanced approach indicates he has a hybrid fitness profile, with no significant advantage in either running or strength but rather a well-rounded capacity.

Segments to Improve

  • Sandbag Lunges: This was the most significant area for improvement, with a time of 05:40, which was 01:40 slower than average. To enhance performance in this segment, focus on improving leg strength and endurance. Incorporate exercises such as walking lunges, Bulgarian split squats, and step-ups into your routine. Pay attention to form, ensuring the knee does not extend beyond the toe and maintain an upright torso to avoid unnecessary strain.
  • Total Running Time: Even though Nick's running time matched the average, there is potential to improve by 01:16 to reach the 25th percentile. Implement interval training with a mix of short sprints and longer endurance runs to enhance both speed and stamina. Consider hill sprints to build explosive power and improve running economy under fatigue.
  • Roxzone: With a time of 04:56, Nick was 00:09 slower than average. Improving transition efficiency will be crucial. Practice smooth transitions between exercises with minimal rest. Time your transitions during training to develop a rhythm and reduce unnecessary pauses during the race.

Race Strategies

  • Pacing: Maintain a consistent pace throughout the race, focusing on even splits in running segments to avoid fatigue in later stages. Monitor heart rate to ensure you're not overexerting in the early phases.
  • Transition Efficiency: During practice, simulate race conditions to optimize transitions. Visualize the next exercise as you approach the end of the current one to mentally prepare for the transition.
  • Compromised Running: Given the alternating nature of running and strength segments, practice running immediately after strength exercises in training to mimic race-day conditions. This will help in maintaining speed and form when fatigued.
Similar Athletes
De La Cruz Alejandro 2024 Madrid 01:09:35
King Zach 2024 Manchester 01:08:41
Zanirato Michele 2023 Milan 01:09:27
Powell Harry 2024 Manchester 01:08:42
Blokvoort Sybren 2024 Amsterdam 01:08:55
Wilson Joseph 2024 Madrid 01:09:29
Künsler Stefan 2019 Oberhausen 01:09:00
Hackel Christian 2023 Maastricht European Championships 01:09:32
Render Craig 2024 Manchester 01:08:51
Santana Acosta Omar Jesus 2023 Bilbao 01:09:15

Measure Your Performance Against Top Athletes

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