Dive into this athlete’s performance at 2024 Maastricht 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
241 similar athletes.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 241 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 241 athletes with similar finish time in Hyrox Doubles Mixed
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 241 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 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 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
06:29.
Check the detail of the improvement plan below.
Based on 241 athletes with similar finish time in Hyrox Doubles Mixed
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rafael and Harnie, you two absolutely crushed it at the 2024 Maastricht Hyrox competition, securing the top spot in your age group and overall! With a finishing time of 00:57:20, you’ve demonstrated not only prowess but also impressive endurance and speed. Your total running time of 00:26:38 is 5:35 faster than the average, which definitely shows that you both have a runner profile! However, let’s not ignore the fact that your pacing during the initial running segments was notably slow—especially Running 1 and Running 2—where you were 09:23 and 07:48 slower than average. It seems like you both might have been pacing yourselves a bit too conservatively at the start. Remember, it's a Hyrox race, not a leisurely jog in the park! 🏃♂️✨
In terms of strength vs. endurance, you both have the potential to enhance your overall performance by focusing on the strength elements, particularly in the sled push, sled pull, and wall balls. Let’s dive into those specifics to turn these weaknesses into strengths!
Segments to Improve:
Sled Pull (00:05:05): This segment was significantly slower than average and shows room for improvement. Focus on developing your pulling strength and core stability.
Drill: Incorporate resistance band sled pulls in your training. Start with lighter resistance and gradually increase it as you build strength. Aim for 3 sets of 10 pulls, focusing on maintaining good form.
Technique: Keep your core tight and maintain a neutral spine throughout the movement. Engage your legs and avoid relying solely on your upper body.
Wall Balls (00:05:17): The wall balls took a toll on your time. It’s critical to work on your explosive power and endurance for this movement.
Drill: Practice wall balls with a heavier medicine ball to build strength. Do 4 sets of 12 reps, ensuring you squat deeply each time and fully extend your arms at the top.
Form Correction: Make sure your feet are shoulder-width apart, and engage your core to maintain balance while throwing the ball.
Sled Push (00:02:39): This segment also needs attention, as it was a bit slower than average. Strengthening your legs and core will help you push more effectively.
Drill: Incorporate heavy sled pushes into your routine. Perform 5 sets of 30 meters, focusing on keeping your back straight and legs driving the sled forward.
Tip: Use a staggered stance to engage different muscle groups and avoid fatigue.
Ski Erg (00:04:24): While not the worst, there’s still room for improvement here. This segment requires both strength and technique.
Drill: Work on your pull technique; do 5 sets of 500 meters, focusing on explosive pulls and a smooth return.
Form Correction: Keep your elbows low and use your legs to drive each pull, activating your core as you move.
Race Strategies:
Pacing Strategy: Start with a more aggressive pace in your initial runs. You have the capacity to push harder from the beginning without burning out. Aim to hit your target pace for the first two runs.
Transitions: Work on quick transitions between exercises. The roxzone time was slightly slower than average; practicing rapid transitions can shave off precious seconds. Set up mock transitions in training to simulate the race environment.
Breathing Techniques: During high-intensity segments, practice controlled breathing to maintain endurance. Inhale through your nose and exhale through your mouth to keep your heart rate steady.
Team Communication: Since you’re in the doubles division, keep the lines of communication open. Motivate each other during challenging segments and strategize your pacing together.
Conclusion:
Rafael and Harnie, you’ve shown what it means to be at the top of your game, and this performance is just the beginning! Remember, “The only way to get better is to push your limits.” Don’t shy away from the tough training sessions; they are the ones that will forge your success. Embrace the grind! 💪💥
Take a moment to celebrate this victory, but let’s get back to work. Your next race is just around the corner, and with some focused training on those segments, you’ll come out even stronger. “You’re not a drop in the ocean; you’re the entire ocean in a drop.” Keep pushing, and let’s show them what you’re made of. I’m here to help you every step of the way!
Let’s turn those weaknesses into strengths and dominate the next Hyrox race together. Remember: “Stay hard!”
— The Rox-Coach
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
Rafael Bouts
