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Paul Van Der Smitte, Gabrielle Janssen
Hyrox Result
Dive into this athleteās performance at 2022 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
525 similar athletes.
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 Doubles Mixed
Run, Baby, Run!
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.
Itās all about finding out if your running strategy matched your overall finish time!
Based on 525 athletes with similar finish time in Hyrox Doubles Mixed
Station Showdown
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.
Based on 525 athletes with similar finish time in Hyrox Doubles Mixed
Fast, slow, or steady?
Hereās 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 perfectlyāguiding the way to a more balanced and dominant race strategy.
Based on 525 athletes with similar finish time in Hyrox Doubles Mixed
Expected Finish Time
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 thereās room to level up.
Spread of Splits Time
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 thereās room to improve.
Youāll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are outāso the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
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 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 performance we identified a possible improvement of
05:12.
Check the detail of the improvement plan below.
Based on 525 athletes with similar finish time in Hyrox Doubles Mixed
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Van Der Smitte Paul and Janssen Gabrielle, you both rocked the Hyrox competition in Amsterdam with an impressive overall time of 01:45:54, securing the 5th spot in your age group. Thatās no small feat, especially in a field of 168 competitors! Your total running time of 00:55:56 puts you 4:35 faster than average, revealing a strong runner profile. The best running lap of 00:06:07 tells us that you both have the endurance and speed to take on the competition head-to-head. However, a few segments are dragging your overall performance down, particularly the Burpees Broad Jump and Sandbag Lunges.
Now, hereās where it gets interesting: while you both started strong, you may have gone a tad too fast on the first run, leaving some energy on the course before tackling the strength segments. Itās a classic rookie mistakeārun like a gazelle in the beginning and turn into a tortoise by the end. Letās channel our inner David Goggins: āYouāre not going to find your true potential until you push through the pain.ā So, letās push it! šŖ
Segments to Improve:
Burpees Broad Jump (00:06:32, 01:51 slower than average): This segment is where you really lost precious time. Focus on improving your explosive power and endurance through a combination of burpee drills and jump training. Try the following:
Burpee Box Jumps: Perform a burpee, then immediately jump onto a box, combining strength and agility.
Plyometric Drills: Incorporate jump squats and tuck jumps to build explosive power.
Interval Training: Set a timer for 20 seconds of burpees followed by 10 seconds of rest, and repeat for 10 rounds.
Sandbag Lunges (00:07:03, 01:47 slower than average): Lunges are your friend, but they can also be your enemy if youāre not prepared! Focus on the following:
Weighted Lunges: Increase the weight of the sandbag gradually to build strength.
Lunge Variations: Incorporate reverse lunges and lateral lunges into your routine to build all-around leg strength.
Endurance Work: Add longer sets at a moderate weight to simulate race conditions.
Rowing (00:06:18, 01:02 slower than average): Rowing is a full-body workout, and you want to maximize your efficiency. Hereās how:
Technique Focus: Work on your stroke techniqueāensure power comes from your legs and core.
Interval Rowing: Incorporate high-intensity intervals to build your power output.
Endurance Rows: Add steady-state rowing sessions to build your stamina.
Sled Pull (00:05:38, 00:32 slower than average): A strong sled pull requires both strength and strategy. To improve:
Sled Pull Drills: Practice pulling the sled with different weights to build strength.
Core Work: Stronger core = better sled pulls. Incorporate planks and Russian twists into your routine.
Pacing Strategy: Experiment with pacing during sled pulls to find a rhythm that works for you.
Race Strategies:
Proper Pacing: Start strong but not full gasāmaintain a pace that allows you to keep energy in reserve for the strength segments. Think of it as a marathon, not a sprint. You donāt want to be the tortoise that runs out of steam halfway through! š¢
Transition Efficiency: Reduce the time spent in the roxzone. This means planning your gear setup, knowing your next move, and using the time to your advantage. A great athlete once said, āIn every transition, thereās a chance to win.ā So, donāt waste it!
Team Dynamics: As a doubles team, communicate effectively. Support each other during the tougher segments. Remember, two minds are better than one, especially when one is a little muddled after a sled push!
Conclusion:
Paul and Gabrielle, you both have shown incredible potential, and with some focused training, you can turn those weaknesses into strengths. Remember, āPain is just weakness leaving the body.ā Embrace it, work through it, and soon, youāll be crushing those segments that held you back in Amsterdam. Now go out there and make your training count! You got this! š„š
Stay strong and keep pushing your limitsāThe Rox-Coach is here to back you up every step of the way!
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Doubles Mixed