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 06:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 03:01 (From 08:38 to 05:37) | 43.2% |
| Sandbag Lunges | 02:09 (From 07:28 to 05:19) | 30.8% |
| Run Total | 01:49 (From 46:06 to 44:17) | 26.0% |
| Ski Erg | 00:00 (From 04:23 to 04:23) | 0.0% |
| Sled Push | 00:00 (From 01:56 to 01:56) | 0.0% |
| Sled Pull | 00:00 (From 04:54 to 04:54) | 0.0% |
| Rowing | 00:00 (From 04:29 to 04:29) | 0.0% |
| Farmers Carry | 00:00 (From 01:49 to 01:49) | 0.0% |
| Wall Balls | 00:00 (From 06:00 to 06:00) | 0.0% |
| Westenburg Jaap | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:39 | 00:00 | 04:47 -01:08 | 00:00 +00:00 |
| Ski Erg | 04:23 | 03:39 | 04:33 -00:10 | 04:47 -01:08 |
| Running 2 | 05:22 | 08:02 | 05:14 +00:08 | 09:20 -01:18 |
| Sled Push | 01:56 | 13:24 | 03:07 -01:11 | 14:34 -01:10 |
| Running 3 | 05:46 | 15:20 | 05:43 +00:03 | 17:41 -02:21 |
| Sled Pull | 04:54 | 21:06 | 05:21 -00:27 | 23:24 -02:18 |
| Running 4 | 06:01 | 26:00 | 05:42 +00:19 | 28:45 -02:45 |
| Burpees Broad Jump | 08:38 | 32:01 | 05:55 +02:43 | 34:27 -02:26 |
| Running 5 | 06:19 | 40:39 | 05:53 +00:26 | 40:22 +00:17 |
| Rowing | 04:29 | 46:58 | 04:57 -00:28 | 46:15 +00:43 |
| Running 6 | 06:05 | 51:27 | 05:43 +00:22 | 51:12 +00:15 |
| Farmers Carry | 01:49 | 57:32 | 02:20 -00:31 | 56:55 +00:37 |
| Running 7 | 05:55 | 59:21 | 05:42 +00:13 | 59:15 +00:06 |
| Sandbag Lunges | 07:28 | 01:05:16 | 05:33 +01:55 | 01:04:57 +00:19 |
| Running 8 | 07:03 | 01:12:44 | 06:27 +00:36 | 01:10:30 +02:14 |
| Wall Balls | 06:00 | 01:19:47 | 07:11 -01:11 | 01:16:57 +02:50 |
| Roxzone | 06:07 | 01:31:45 | 07:37 -01:30 | 01:31:45 |
Jaap Westenburg delivered a commendable performance at the 2024 Amsterdam HYROX event, finishing in the top 45% overall and top 51% in his age group. His overall time of 01:31:45 shows a strong commitment, with standout performances in exercises like the Sled Push, Rowing, and Wall Balls. However, his total running time was 00:28 slower than the average, suggesting a need for enhanced running efficiency. The initial running segments indicate an aggressive start, with Running 1 being significantly faster than the average. As the race progressed, his pace declined, suggesting potential fatigue or the need for better pacing strategies. Overall, Jaap shows a balanced profile with strengths in both running and strength exercises but could benefit from targeted improvements in running efficiency and consistency.
This segment lags significantly behind the average. Improving explosive power and endurance will be crucial. Focus on exercises like plyometric push-ups, box jumps, and burpee variations to enhance explosive strength and cardio efficiency. Additionally, working on form—ensuring a smooth transition from the burpee to the jump—can greatly reduce time.
The time here indicates a need for increased leg strength and stability. Incorporate sandbag-specific training, focusing on lunges, squats, and core stabilization exercises. Practicing these movements under fatigue can simulate race conditions and improve endurance and form.
Since the total running time is slower than average, incorporating interval training and tempo runs can help improve speed and endurance. Consider integrating hill sprints and Fartlek training to build resilience. Additionally, focusing on maintaining a steady pace throughout the race rather than starting too fast can help manage energy levels better.
Start at a pace that feels sustainable, rather than sprinting out of the gate. Use the initial energy to maintain a steady pace throughout the race and avoid burnout in later segments.
Train specifically for running immediately after strength-based exercises. Practice transitioning from exercises like the sled push or burpees into a run to simulate race conditions and improve transition efficiency.
Although the Roxzone time was faster than average, further reducing transition times between exercise zones can lead to overall time savings. Practice efficient transitions by minimizing rest and rehearsing the switch from one exercise to the next.
| Similar Athletes | |||
|---|---|---|---|
| Nelissen Knud | 2023 Rotterdam | 01:31:16 | |
| Mitton Daniel | 2022 London | 01:32:15 | |
| Wignall Jonny | 2021 Birmingham | 01:32:09 | |
| Ogilvie Ian | 2024 Birmingham | 01:31:49 | |
| Mejač Aleš | 2024 Vienna - European Championship | 01:31:38 | |
| Thomas Dan | 2023 Sydney | 01:32:13 | |
| Missin Joe | 2024 Manchester | 01:32:14 | |
| Tomkins Paul | 2024 Rimini | 01:31:37 | |
| Riegg Tobias | 2024 Karlsruhe | 01:32:08 | |
| Van Zoolingen Scott | 2024 Rotterdam | 01:31:31 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Malaga Westenburg Jaap, Plomp Ronald | 01:16:50 | |
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Westenburg Jaap
