John Lavrijsen, Melle Van Dommelen Hyrox Result

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 1000 similar athletes.

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Performance Highlights

NED Flag John Lavrijsen NED Flag Melle Van Dommelen Men 16-29 #83029 01:04:42 10th in AG | Top 11.9% 40th | Top 14.0%
+01:14
38:15
Run Total
+00:10
04:47
Avg. Lap
+00:10
04:16
Best Lap
-01:04
21:48
Workout Total
-00:08
02:43
Avg. Workout
-00:05
04:44
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 03:21. Check the detail of the improvement plan below.

02:28 Potential Improvement 73.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
Run Total 02:28 (From 38:15 to 35:47) 73.6%
BBJ 00:16 (From 02:25 to 02:09) 8.0%
Wall Balls 00:11 (From 03:45 to 03:34) 5.5%
Ski Erg 00:10 (From 03:50 to 03:40) 5.0%
Rowing 00:09 (From 04:12 to 04:03) 4.5%
Sled Push 00:04 (From 01:25 to 01:21) 2.0%
Sled Pull 00:03 (From 02:25 to 02:22) 1.5%
Farmers Carry 00:00 (From 01:14 to 01:14) 0.0%
Sandbag Lunges 00:00 (From 02:32 to 02:32) 0.0%

Splits Time

John Lavrijsen, Melle Van Dommelen Perfect Race
Splits Total Average Total
Running 1 04:16 00:00 04:10 +00:06 00:00 +00:00
Ski Erg 03:50 04:16 03:47 +00:03 04:10 +00:06
Running 2 04:19 08:06 04:24 -00:05 07:57 +00:09
Sled Push 01:25 12:25 01:33 -00:08 12:21 +00:04
Running 3 04:49 13:50 04:41 +00:08 13:54 -00:04
Sled Pull 02:25 18:39 02:43 -00:18 18:35 +00:04
Running 4 05:01 21:04 04:43 +00:18 21:18 -00:14
Burpees Broad Jump 02:25 26:05 02:28 -00:03 26:01 +00:04
Running 5 05:03 28:30 04:47 +00:16 28:29 +00:01
Rowing 04:12 33:33 04:11 +00:01 33:16 +00:17
Running 6 04:52 37:45 04:43 +00:09 37:27 +00:18
Farmers Carry 01:14 42:37 01:28 -00:14 42:10 +00:27
Running 7 04:53 43:51 04:43 +00:10 43:38 +00:13
Sandbag Lunges 02:32 48:44 02:54 -00:22 48:21 +00:23
Running 8 05:05 51:16 04:50 +00:15 51:15 +00:01
Wall Balls 03:45 56:21 03:48 -00:03 56:05 +00:16
Roxzone 04:44 01:04:42 04:49 -00:05 01:04:42
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Lavrijsen John and Van Dommelen Melle, you crushed the competition at the 2024 Maastricht Hyrox event, finishing 40th overall and 10th in your age group! That's impressive—only the top 14% of 285 athletes could match your grit. Your overall time of 01:04:42 is a testament to your hard work and dedication. However, there's room for improvement, especially in your running segments. With a total running time of 00:38:15, which is 01:11 slower than average, you may want to consider focusing on your running endurance and pacing strategy.

Looking at your splits, it seems you started strong with a best running lap of 00:04:16, but your pacing dipped in the later running segments. This indicates that you may have started a bit too fast and paid the price later on. You showed solid strength in the Sled Push and Sled Pull, evidencing a strong hybrid athlete profile. But to truly unlock your potential, we need to tweak that running performance. Remember, "It’s not about the destination, it’s about the journey." And your journey is just getting started! 💪

Segments to Improve:
  • Running 1 (00:04:16 - 00:07 slower than average): Starting with a strong sprint is great, but consider pacing it better. Aim for a negative split strategy where you gradually increase your pace.
  • Running 3 (00:04:49 - 00:07 slower than average): This segment indicates a drop in speed; incorporate tempo runs into your training to enhance your aerobic capacity.
  • Running 4 (00:05:01 - 00:18 slower than average): Fatigue is likely setting in. Focus on your mental toughness—consider using interval training to simulate race conditions.
  • Overall Roxzone (00:04:44 - 00:05 faster than average): While you're efficient here, you could shave even more time off by minimizing transitions. Practice quick changes between exercises.

Now, let's sharpen those segments into strengths! Here are some specific drills and techniques to enhance your running performance:

  • Interval Training: Incorporate high-intensity intervals where you alternate between sprinting and jogging. This builds endurance and speed at the same time. Try 6-8 rounds of 400m sprints followed by 200m jogs.
  • Fartlek Training: This Swedish term means "speed play." Include periods of faster running during your regular runs to improve speed and endurance simultaneously.
  • Long Runs: Dedicate one day a week to longer runs at a comfortable pace to build your aerobic base. Aim for 60-90 minutes, focusing on maintaining a steady heart rate.
  • Transition Drills: Set up a mini-course simulating transitions between exercises. Focus on minimizing downtime and practice quick changes between running and strength components.
  • Strength Training: Incorporate compound lifts like squats and deadlifts to strengthen your legs for running. Also, don't forget to include core work to stabilize your body during transitions and running. Remember, a strong core is like having a secret weapon in Hyrox!
Race Strategies:
  • Pacing: Start a bit slower than you feel comfortable. Let the adrenaline carry you through, but save some energy for the later segments. It’s like a marathon, not a sprint—except with more burpees!
  • Focus on Breathing: Keep your breathing steady during runs. Inhale through your nose and exhale through your mouth. This will help keep your heart rate down and maintain endurance.
  • Visualization: Before the race, visualize yourself finishing strong. Picture yourself running with confidence, powering through the pain. You’re not just racing; you’re conquering!
  • Team Coordination: If you’re racing in a relay, ensure clear communication with Melle. Practice transitions together to maximize efficiency during the race.
  • Stay Positive: When your legs start to feel like jelly, remind yourself why you’re there. “It’s not about being the best; it’s about being better than you were yesterday.”
Conclusion:

John and Melle, you’re already on the right track. Your performance in Maastricht indicates you have both the strength and the potential to excel. Focus on your running, tweak your pacing strategy, and keep pushing those boundaries. Remember, it’s about progress, not perfection. And if anyone asks how you feel about your performance, just smile and say, “I’m just getting started!” 💥

Keep grinding, stay motivated, and let’s crush those goals in the next event. "Pain is temporary, pride is forever." You’ve got this! Until next time, this is your Rox-Coach, cheering you on from the sidelines! 🏆

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