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 808 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 08:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:13 (From 55:23 to 51:10) | 50.1% |
| BBJ | 02:15 (From 09:32 to 07:17) | 26.7% |
| Sandbag Lunges | 01:14 (From 07:56 to 06:42) | 14.7% |
| Wall Balls | 00:38 (From 09:26 to 08:48) | 7.5% |
| Ski Erg | 00:05 (From 04:54 to 04:49) | 1.0% |
| Sled Push | 00:00 (From 02:44 to 02:44) | 0.0% |
| Sled Pull | 00:00 (From 05:04 to 05:04) | 0.0% |
| Rowing | 00:00 (From 04:51 to 04:51) | 0.0% |
| Farmers Carry | 00:00 (From 02:25 to 02:25) | 0.0% |
| Van Ast Leon | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:01 | 00:00 | 05:21 -01:20 | 00:00 +00:00 |
| Ski Erg | 04:54 | 04:01 | 04:46 +00:08 | 05:21 -01:20 |
| Running 2 | 05:47 | 08:55 | 05:59 -00:12 | 10:07 -01:12 |
| Sled Push | 02:44 | 14:42 | 03:42 -00:58 | 16:06 -01:24 |
| Running 3 | 06:35 | 17:26 | 06:35 +00:00 | 19:48 -02:22 |
| Sled Pull | 05:04 | 24:01 | 06:27 -01:23 | 26:23 -02:22 |
| Running 4 | 06:38 | 29:05 | 06:35 +00:03 | 32:50 -03:45 |
| Burpees Broad Jump | 09:32 | 35:43 | 07:24 +02:08 | 39:25 -03:42 |
| Running 5 | 07:04 | 45:15 | 06:55 +00:09 | 46:49 -01:34 |
| Rowing | 04:51 | 52:19 | 05:19 -00:28 | 53:44 -01:25 |
| Running 6 | 07:37 | 57:10 | 06:41 +00:56 | 59:03 -01:53 |
| Farmers Carry | 02:25 | 01:04:47 | 02:41 -00:16 | 01:05:44 -00:57 |
| Running 7 | 07:16 | 01:07:12 | 06:42 +00:34 | 01:08:25 -01:13 |
| Sandbag Lunges | 07:56 | 01:14:28 | 07:01 +00:55 | 01:15:07 -00:39 |
| Running 8 | 10:28 | 01:22:24 | 08:10 +02:18 | 01:22:08 +00:16 |
| Wall Balls | 09:26 | 01:32:52 | 09:01 +00:25 | 01:30:18 +02:34 |
| Roxzone | 07:01 | 01:49:13 | 09:54 -02:53 | 01:49:13 |
Leon's best running lap was 00:04:01, which was 01:07 faster than the average. This indicates that he has good running speed and can maintain a strong pace during the race.
To improve in these segments, Leon should focus on specific training strategies and techniques:
1. Burpees Broad Jump: Leon was 02:31 slower than the average in this segment. To improve, he should incorporate specific exercises such as burpee variations, broad jumps, and explosive plyometric movements. This will help improve his power and speed in this segment.
2. Running 8: Leon lost 02:12 compared to the average in this running segment. To enhance his performance, he should focus on building endurance and speed through interval training and hill sprints. This will help him maintain a faster pace during the race.
3. Sandbag Lunges: Leon was 01:00 slower than the average in this segment. To improve, he should include exercises that target the muscles used in lunges, such as weighted lunges, Bulgarian split squats, and step-ups. Strengthening these muscles will help him improve his speed and stability during sandbag lunges.
4. Running 6 and Running 7: Leon was 00:56 and 00:37 slower than the average in these running segments, respectively. To enhance his running performance, he should incorporate tempo runs, fartlek training, and interval training to improve his speed and endurance.
5. Wall Balls: Leon lost 00:34 compared to the average in this segment. He should focus on exercises that target the muscles used in wall balls, such as squats, overhead presses, and medicine ball throws. Improving his lower body and upper body strength will help him perform better in this segment.
6. Ski Erg: Leon was 00:11 slower than the average in this segment. To improve, he should incorporate specific exercises that mimic the movements of the ski erg, such as rowing, kettlebell swings, and dumbbell snatches. This will help improve his overall cardiovascular endurance and power.
By implementing these strategies and incorporating specific training techniques and exercises, Leon can improve his performance in the Hyrox race and achieve better results in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Hunting Mark | 2023 Manchester | 01:49:19 | |
| 危 凯 | 2024 Beijing | 01:49:05 | |
| Madsen Christian | 2024 Madrid | 01:49:27 | |
| Bergenstråle Andreas | 2023 Stockholm | 01:48:48 | |
| Grig Harry | 2024 Melbourne | 01:49:28 | |
| Clerici Mauro | 2021 New York | 01:49:36 | |
| Bohmer Marcel | 2023 Amsterdam | 01:49:27 | |
| Shokur Abdul | 2024 Malaga | 01:49:43 | |
| Shearer Joe | 2023 London | 01:48:57 | |
| Simons Stefan | 2023 Amsterdam | 01:49:05 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Van Ast Leon
