Dive into this athlete’s performance at 2023 Dallas 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 03:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:59 (From 07:50 to 05:51) | 50.9% |
| Sled Pull | 01:22 (From 06:39 to 05:17) | 35.0% |
| Sled Push | 00:14 (From 03:19 to 03:05) | 6.0% |
| Rowing | 00:13 (From 05:10 to 04:57) | 5.6% |
| Ski Erg | 00:06 (From 04:39 to 04:33) | 2.6% |
| Farmers Carry | 00:00 (From 02:12 to 02:12) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:55 to 04:55) | 0.0% |
| Wall Balls | 00:00 (From 06:29 to 06:29) | 0.0% |
| Run Total | 00:00 (From 45:01 to 45:01) | 0.0% |
| Van Essen Joel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:40 | 00:00 | 04:53 -00:13 | 00:00 +00:00 |
| Ski Erg | 04:39 | 04:40 | 04:33 +00:06 | 04:53 -00:13 |
| Running 2 | 05:18 | 09:19 | 05:20 -00:02 | 09:26 -00:07 |
| Sled Push | 03:19 | 14:37 | 03:11 +00:08 | 14:46 -00:09 |
| Running 3 | 06:01 | 17:56 | 05:49 +00:12 | 17:57 -00:01 |
| Sled Pull | 06:39 | 23:57 | 05:29 +01:10 | 23:46 +00:11 |
| Running 4 | 05:45 | 30:36 | 05:48 -00:03 | 29:15 +01:21 |
| Burpees Broad Jump | 07:50 | 36:21 | 06:06 +01:44 | 35:03 +01:18 |
| Running 5 | 05:40 | 44:11 | 06:01 -00:21 | 41:09 +03:02 |
| Rowing | 05:10 | 49:51 | 04:59 +00:11 | 47:10 +02:41 |
| Running 6 | 05:39 | 55:01 | 05:51 -00:12 | 52:09 +02:52 |
| Farmers Carry | 02:12 | 01:00:40 | 02:22 -00:10 | 58:00 +02:40 |
| Running 7 | 05:27 | 01:02:52 | 05:50 -00:23 | 01:00:22 +02:30 |
| Sandbag Lunges | 04:55 | 01:08:19 | 05:41 -00:46 | 01:06:12 +02:07 |
| Running 8 | 06:35 | 01:13:14 | 06:38 -00:03 | 01:11:53 +01:21 |
| Wall Balls | 06:29 | 01:19:49 | 07:24 -00:55 | 01:18:31 +01:18 |
| Roxzone | 07:42 | 01:33:51 | 07:56 -00:14 | 01:33:51 |
In terms of overall time, Joel completed the race in 01:33:51. His total running time was 00:45:01, which was 00:33 slower than the average for his finish time. This suggests that Joel may need to focus on improving his overall fitness and transition time to perform better in the roxzone portion of the race.
Segment Analysis:
1. Running 1: Joel completed this segment in 00:04:40, which was 00:01 faster than the average time. This indicates that Joel has good running speed and should continue to focus on maintaining this pace.
2. Ski Erg: Joel completed this segment in 00:04:39, which was 00:09 slower than the average time. To improve in this segment, Joel should work on his upper body strength and endurance. Incorporating exercises such as rowing, push-ups, and shoulder presses can help improve performance on the Ski Erg.
3. Running 2: Joel completed this segment in 00:05:18, which was 00:02 slower than the average time. To improve in this segment, Joel should focus on increasing his running endurance. Incorporating longer distance runs and interval training can help improve his overall running performance.
4. Sled Push: Joel completed this segment in 00:03:19, which was 00:09 faster than the average time. This segment was one of Joel's strengths, and he should continue to focus on maintaining his speed and strength in this exercise.
5. Running 3: Joel completed this segment in 00:06:01, which was 00:09 slower than the average time. To improve in this segment, Joel should work on his running endurance. Incorporating longer distance runs and hill sprints can help improve his performance in this segment.
6. Sled Pull: Joel completed this segment in 00:06:39, which was 00:51 slower than the average time. This segment was one of Joel's weakest areas, and he should focus on improving his strength and technique in sled pulling exercises. Incorporating exercises such as deadlifts, squats, and sled pulls can help improve his performance in this segment.
7. Running 4: Joel completed this segment in 00:05:45, which was 00:05 faster than the average time. Joel's running speed and endurance were strong in this segment, and he should continue to focus on maintaining this performance.
8. Burpees Broad Jump: Joel completed this segment in 00:07:50, which was 02:04 slower than the average time. This segment was another area of weakness for Joel, and he should focus on improving his strength and explosiveness. Incorporating exercises such as burpees, box jumps, and broad jumps can help improve his performance in this segment.
9. Running 5: Joel completed this segment in 00:05:40, which was 00:20 faster than the average time. Joel's running performance was strong in this segment, and he should continue to focus on maintaining this speed and endurance.
10. Rowing: Joel completed this segment in 00:05:10, which was 00:14 slower than the average time. To improve in this segment, Joel should focus on improving his rowing technique and increasing his upper body endurance. Incorporating exercises such as rowing intervals and strength training for the upper body can help improve his rowing performance.
11. Running 6: Joel completed this segment in 00:05:39, which was 00:11 faster than the average time. Joel's running performance was strong in this segment, and he should continue to focus on maintaining this speed and endurance.
12. Farmers Carry: Joel completed this segment in 00:02:12, which was 00:14 faster than the average time. This segment was one of Joel's strengths, and he should continue to focus on maintaining his speed and strength in carrying exercises.
13. Running 7: Joel completed this segment in 00:05:27, which was 00:23 faster than the average time. Joel's running performance was strong in this segment, and he should continue to focus on maintaining this speed and endurance.
14. Sandbag Lunges: Joel completed this segment in 00:04:55, which was 00:44 faster than the average time. This segment was another area of strength for Joel, and he should continue to focus on maintaining his speed and endurance in this exercise.
15. Running 8: Joel completed this segment in 00:06:35, which was 00:12 faster than the average time. Joel's running performance was strong in this segment, and he should continue to focus on maintaining this speed and endurance.
16. Wall Balls: Joel completed this segment in 00:06:29, which was 00:58 faster than the average time. This segment was another area of strength for Joel, and he should continue to focus on maintaining his speed and endurance in wall ball exercises.
17. Roxzone: Joel spent 00:07:42 in the roxzone, which was 00:06 faster than the average time. While Joel's performance in the roxzone was slightly faster than average, he should still work on improving his overall fitness and transition time to minimize the time spent in this portion of the race.
To improve in the Burpees Broad Jump segment, Joel should focus on improving his strength and explosiveness. Incorporating exercises such as burpees, box jumps, and broad jumps into his training routine will help him develop the necessary power and agility for this segment.
For the Sled Pull segment, Joel should work on improving his strength and technique in sled pulling exercises. Incorporating exercises such as deadlifts, squats, and sled pulls into his training routine will help him build the necessary strength and endurance for this segment.
To improve his overall running performance, Joel should focus on increasing his running endurance. Incorporating longer distance runs and interval training into his training routine will help improve his overall running speed and endurance.
For the Rowing segment, Joel should focus on improving his rowing technique and upper body endurance. Incorporating rowing intervals and strength training for the upper body will help him improve his rowing performance.
Joel should also pay attention to his transition times in the roxzone. Improving his overall fitness and transition time will help him minimize the time spent in this portion of the race and improve his overall performance.
In conclusion, Joel Van Essen had a strong performance in the 2023 Dallas Hyrox race. While he showed strengths in certain segments, such as running and carrying exercises, there are areas that require improvement, such as the Burpees Broad Jump, Sled Pull, Run Total, and Rowing segments. By focusing on specific training strategies and techniques tailored to these areas, Joel can enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Wietecha Rafał | 2024 Katowice | 01:34:15 | |
| Young Bob | 2024 Malaga | 01:34:09 | |
| Peter Tillmann | 2024 Toronto | 01:33:44 | |
| Church Conor | 2024 Dublin | 01:33:59 | |
| Squadriglia Gino | 2023 Milan | 01:34:13 | |
| Winderam James | 2024 Singapore | 01:34:13 | |
| Schmitt Romain | 2024 Paris | 01:33:35 | |
| Lowe Olly | 2024 Madrid | 01:33:24 | |
| Wheatcroft Richard | 2024 Köln | 01:34:02 | |
| Rimes Robin | 2024 Sydney | 01:34:11 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Van Essen Joel
