Jonathan Dessart, Gaetan Dessart Hyrox Result

Dive into this athlete’s performance at 2023 Rotterdam 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.

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Performance Highlights

BEL Flag Jonathan Dessart BEL Flag Gaetan Dessart Men 30-39 01:14:38 57th in AG | Top 47.9% 101st | Top 40.9%
+04:38
47:39
Run Total
+00:35
05:57
Avg. Lap
+01:03
05:47
Best Lap
-03:44
21:40
Workout Total
-00:28
02:42
Avg. Workout
-00:52
05:23
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 Doubles Men

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.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Doubles Men

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 1000 athletes with similar finish time in Hyrox Doubles Men

Fast, slow, or steady?

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.

Based on 1000 athletes with similar finish time in Hyrox Doubles Men

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 there’s 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 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.

Percentile based on all the athletes who competed in Hyrox Doubles 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 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 05:34. Check the detail of the improvement plan below.

05:34 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
Run Total 05:34 (From 47:39 to 42:05) 100.0%
Ski Erg 00:00 (From 03:52 to 03:52) 0.0%
Sled Push 00:00 (From 01:22 to 01:22) 0.0%
Sled Pull 00:00 (From 02:28 to 02:28) 0.0%
BBJ 00:00 (From 02:05 to 02:05) 0.0%
Rowing 00:00 (From 03:58 to 03:58) 0.0%
Farmers Carry 00:00 (From 01:30 to 01:30) 0.0%
Sandbag Lunges 00:00 (From 02:40 to 02:40) 0.0%
Wall Balls 00:00 (From 03:45 to 03:45) 0.0%

Splits Time

Jonathan Dessart, Gaetan Dessart Perfect Race
Splits Total Average Total
Running 1 05:54 00:00 04:50 +01:04 00:00 +00:00
Ski Erg 03:52 05:54 03:58 -00:06 04:50 +01:04
Running 2 05:47 09:46 05:04 +00:43 08:48 +00:58
Sled Push 01:22 15:33 01:43 -00:21 13:52 +01:41
Running 3 05:49 16:55 05:26 +00:23 15:35 +01:20
Sled Pull 02:28 22:44 03:08 -00:40 21:01 +01:43
Running 4 05:59 25:12 05:27 +00:32 24:09 +01:03
Burpees Broad Jump 02:05 31:11 02:57 -00:52 29:36 +01:35
Running 5 06:09 33:16 05:35 +00:34 32:33 +00:43
Rowing 03:58 39:25 04:26 -00:28 38:08 +01:17
Running 6 06:06 43:23 05:29 +00:37 42:34 +00:49
Farmers Carry 01:30 49:29 01:39 -00:09 48:03 +01:26
Running 7 06:01 50:59 05:28 +00:33 49:42 +01:17
Sandbag Lunges 02:40 57:00 03:24 -00:44 55:10 +01:50
Running 8 05:58 59:40 05:40 +00:18 58:34 +01:06
Wall Balls 03:45 01:05:38 04:09 -00:24 01:04:14 +01:24
Roxzone 05:23 01:14:38 06:15 -00:52 01:14:38
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jonathan and Gaetan, you both showed impressive grit in the 2023 Rotterdam Hyrox competition! Finishing with an overall time of 01:14:38, you landed in the top 40% of all athletes, which is a solid achievement. However, let’s break it down a bit. Your total running time of 00:47:39 is about 4:36 slower than the average—this tells us you may have a stronger profile in strength-based movements as opposed to running. Think of it as being a hybrid athlete, but leaning a bit more towards the "tanks" than the "rockets." 🚀

Looking at your pacing, it seems like you came out of the gate a bit slower than the average runner on your first lap (5:54). In Hyrox, starting at a solid pace is crucial; if you go too slow, you risk falling behind your goal time. You didn't run too fast, which left you energy to power through the strength events, so kudos for that! But we need to tighten up that running a bit to maximize your performance across all zones.

Segments to Improve:

Now, let's dive into the segments that need work. The biggest areas where you lost time were:

  • Running Segments: Total running time was slower than average, particularly in Running 1 (5:54) and Running 5 (6:09). These segments can be improved with focused running drills.
  • Ski Erg: Though you were slightly faster than average (3:52), your percentile rank indicates room for improvement, especially in transitioning between exercises.
  • Roxzone: While you managed to be faster than average here, a time of 5:23 still reflects potential for improvement in transitions.

To turn these segments into strengths, here are some specific drills and techniques:

  • Running Technique Drills: Focus on interval training—set up short bursts of speed followed by recovery periods. For example, do 5 x 400m sprints at a challenging pace with 1-2 minutes rest in between. This will help improve both speed and endurance.
  • Endurance Conditioning: Include long runs at a consistent pace (try to maintain around 5:30-5:45 min/km) once a week. This will condition your body to handle longer distances at a faster pace.
  • Strength Training: Since you have a strength profile, prioritize deadlifts, squats, and sled pushes to enhance overall strength. Add in some explosive movements like box jumps to improve your power output during running and strength tasks.
  • Ski Erg Strategy: To improve your ski erg performance, focus on technique—keep your core engaged and use your whole body to drive through each stroke. Incorporate 5-minute max effort sets with 2-minute rest intervals into your weekly routine.
  • Transition Drills: Set up a mock Hyrox event to practice your transitions. Time each segment and aim to reduce transition time with each practice run. This should include quick changes between running and strength exercises.
Race Strategies:

During the race, here are a few strategies to help you perform better:

  • Pacing: Start strong but controlled. Aim for a sub-5:50 pace on your first run to set a rhythm without burning out. It’s a race, not a leisurely jog through the park! đŸƒâ€â™‚ïžđŸ’š
  • Focus on Breathing: Remember to control your breathing during transitions and strength exercises. Inhale deeply and exhale explosively as you move to maintain energy.
  • Keep the Energy High: Encourage each other throughout the race. A little friendly banter can go a long way in keeping morale up. Just remember: if you’re not high-fiving at the finish line, did you even race? 😂
  • Visualize Success: Before your next race, visualize each segment, how you’ll tackle it, and how you’ll feel crossing that finish line. Positive mental imagery can enhance performance.
Conclusion:

Overall, Jonathan and Gaetan, you both showed incredible effort and determination. Remember, every race is an opportunity to learn and grow stronger. As David Goggins says, “The only way to get better is to embrace the suck.” Embrace it, learn from it, and come back stronger! đŸ’Ș Keep pushing your limits, and soon you’ll be smashing those personal bests. Set your sights on the next race; with the right training and mindset, you’ll turn those weaknesses into strengths. See you at the next Hyrox event, and remember: it’s not just about the finish line; it’s about the journey there. Let's crush it! The Rox-Coach is here for you! đŸ’„đŸ†

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 Men
Other Results from this athlete
2024 Amsterdam Gaëtan Dessart, Jonathan Dessart 01:12:22
2024 Maastricht Jonathan Dessart, Gaetan Dessart 01:13:40

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