De Roos Delano Hyrox Result

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 648 similar athletes.

Performance Highlights

NED NED Flag Men 25-29 #123018 01:52:48 189th in AG | Top 89.2% 973rd | Top 90.2%
-01:16
53:41
Run Total
-00:08
06:43
Avg. Lap
-01:47
03:46
Best Lap
+01:54
49:36
Workout Total
+00:15
06:12
Avg. Workout
-00:41
09:37
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 648 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 648 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire De Roos Delano'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 Roos Delano'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 648 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 Roos Delano'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 Roos Delano'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 06:29. Check the detail of the improvement plan below.

02:23 Potential Improvement 36.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:23 09:57 to 07:34 36.8%
Sled Pull 02:21 08:59 to 06:38 36.2%
Run Total 01:10 53:41 to 52:31 18.0%
Sandbag Lunges 00:34 07:32 to 06:58 8.7%
Sled Push 00:01 03:55 to 03:54 0.3%
Ski Erg 00:00 04:28 to 04:28 0.0%
Rowing 00:00 05:07 to 05:07 0.0%
Farmers Carry 00:00 02:28 to 02:28 0.0%
Wall Balls 00:00 07:10 to 07:10 0.0%

Splits Time

De Roos Delano Perfect Race
Splits Total Average Total
Running 1 03:46 00:00 05:30 -01:44 00:00 +00:00
Ski Erg 04:28 03:46 04:49 -00:21 05:30 -01:44
Running 2 07:37 08:14 06:05 +01:32 10:19 -02:05
Sled Push 03:55 15:51 03:48 +00:07 16:24 -00:33
Running 3 07:23 19:46 06:52 +00:31 20:12 -00:26
Sled Pull 08:59 27:09 06:36 +02:23 27:04 +00:05
Running 4 07:02 36:08 06:48 +00:14 33:40 +02:28
Burpees Broad Jump 09:57 43:10 07:44 +02:13 40:28 +02:42
Running 5 06:53 53:07 07:11 -00:18 48:12 +04:55
Rowing 05:07 01:00:00 05:23 -00:16 55:23 +04:37
Running 6 06:38 01:05:07 06:53 -00:15 01:00:46 +04:21
Farmers Carry 02:28 01:11:45 02:46 -00:18 01:07:39 +04:06
Running 7 06:34 01:14:13 06:56 -00:22 01:10:25 +03:48
Sandbag Lunges 07:32 01:20:47 07:16 +00:16 01:17:21 +03:26
Running 8 07:51 01:28:19 08:33 -00:42 01:24:37 +03:42
Wall Balls 07:10 01:36:10 09:20 -02:10 01:33:10 +03:00
Roxzone 09:37 01:52:48 10:18 -00:41 01:52:48
Based on 648 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Delano De Roos had a solid performance in the HYROX race in Amsterdam, finishing in the top 66% overall and in the top 65% of his age group. His overall time of 01:52:48 was respectable, but there are areas where he can improve to enhance his performance in future races.

Delano's total running time of 00:53:41 was 01:22 slower than the average for his finish time. This indicates that he could benefit from improving his overall fitness and transition time. Additionally, his best running lap of 00:03:46 was 01:30 faster than average, suggesting that he has good potential as a runner.

Segments to Improve


1. Burpees Broad Jump:
Delano's time of 00:09:57 in this segment was 02:38 slower than average. To improve his performance in this area, he should focus on building strength and endurance. Incorporating exercises such as burpees, broad jumps, and plyometric training can help improve his speed and power during this segment. Additionally, practicing efficient form and technique during the burpees and jumps can help him save valuable time.

2. Sled Pull:
Delano's time of 00:08:59 in this segment was 01:53 slower than average. To improve his performance in the sled pull, he should work on building strength in his upper body and core. Exercises such as sled pulls, rows, and deadlifts can help improve his pulling power. Additionally, focusing on maintaining a strong and stable position while pulling the sled can help him generate more force and minimize time lost.

3. Running 2 and Running 3:
Delano's times of 00:07:37 and 00:07:23 in these running segments were 01:36 and 00:29 slower than average, respectively. To improve his running performance, he should focus on building endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his overall running ability. Additionally, working on proper running form and technique, such as maintaining a neutral posture and efficient stride, can help him become a more efficient runner.

4. Sandbag Lunges:
Delano's time of 00:07:32 in this segment was 00:24 slower than average. To improve his performance in the sandbag lunges, he should focus on building lower body strength and endurance. Exercises such as lunges, squats, and step-ups can help improve his leg strength. Additionally, practicing proper form and technique during the lunges, such as maintaining a stable core and proper alignment, can help him perform the lunges more efficiently.

Strategies


- Pacing: Delano should focus on maintaining a consistent pace throughout the race to avoid burning out too early. It is important for him to start the race at a pace that is sustainable for the entire duration. Monitoring his heart rate and perceived exertion can help him gauge his effort level and make necessary adjustments.

- Transitions: Delano should aim to minimize his transition time between exercises to optimize his overall performance. Practicing quick and efficient transitions during training can help him save valuable seconds during the race.

- Strength Training: Delano should prioritize strength training in his overall fitness routine. Building strength in his upper body, core, and lower body will improve his performance in various segments of the race. Incorporating exercises such as weightlifting, resistance training, and plyometrics can help him build the necessary strength and power.

- Running Training: Delano should incorporate specific running workouts into his training routine to improve his running performance. Interval training, hill sprints, and tempo runs can help him build endurance and speed. Additionally, focusing on proper running form and technique will help him become a more efficient runner.

Overall, Delano De Roos had a solid performance in the HYROX race, but there are areas where he can improve to enhance his overall performance. By focusing on strength training, improving transition times, and incorporating specific running workouts into his training routine, he can continue to strive for better results in future races.

Similar Athletes
Panero Emanuele 2024 Turin 01:52:31
Montoya Abraham 2024 Ciudad de Mexico 01:52:39
Berkhout Joris 2022 Amsterdam 01:52:20
Becker Klaus 2023 München 01:52:25
Mcmullen Douglas 2024 Houston 01:53:16
Lapuente Guillermo 2024 Madrid 01:52:43
Bayley Jonathan 2023 Birmingham 01:53:07
Ray William 2024 Chicago Navy Pier 01:52:55
Moock Felix 2022 Amsterdam 01:52:20
Mosca Francesco 2024 Turin 01:52:28

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