Ruben Verbunt, Jasper De Goffau 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 Ruben Verbunt NED Flag Jasper De Goffau Men 16-29 #90012 01:07:19 15th in AG | Top 17.9% 59th | Top 20.7%
+02:21
40:51
Run Total
+00:18
05:06
Avg. Lap
+00:25
04:41
Best Lap
-01:18
22:16
Workout Total
-00:09
02:47
Avg. Workout
-00:57
04:18
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 04:29. Check the detail of the improvement plan below.

03:25 Potential Improvement 76.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
Run Total 03:25 (From 40:51 to 37:26) 76.2%
Sled Push 00:15 (From 01:41 to 01:26) 5.6%
Ski Erg 00:13 (From 03:57 to 03:44) 4.8%
Rowing 00:13 (From 04:21 to 04:08) 4.8%
Wall Balls 00:13 (From 03:53 to 03:40) 4.8%
Farmers Carry 00:10 (From 01:35 to 01:25) 3.7%
Sled Pull 00:00 (From 02:26 to 02:26) 0.0%
BBJ 00:00 (From 01:45 to 01:45) 0.0%
Sandbag Lunges 00:00 (From 02:38 to 02:38) 0.0%

Splits Time

Ruben Verbunt, Jasper De Goffau Perfect Race
Splits Total Average Total
Running 1 05:08 00:00 04:23 +00:45 00:00 +00:00
Ski Erg 03:57 05:08 03:49 +00:08 04:23 +00:45
Running 2 04:41 09:05 04:35 +00:06 08:12 +00:53
Sled Push 01:41 13:46 01:35 +00:06 12:47 +00:59
Running 3 04:59 15:27 04:53 +00:06 14:22 +01:05
Sled Pull 02:26 20:26 02:50 -00:24 19:15 +01:11
Running 4 05:04 22:52 04:54 +00:10 22:05 +00:47
Burpees Broad Jump 01:45 27:56 02:37 -00:52 26:59 +00:57
Running 5 05:20 29:41 04:58 +00:22 29:36 +00:05
Rowing 04:21 35:01 04:14 +00:07 34:34 +00:27
Running 6 05:02 39:22 04:54 +00:08 38:48 +00:34
Farmers Carry 01:35 44:24 01:31 +00:04 43:42 +00:42
Running 7 05:06 45:59 04:53 +00:13 45:13 +00:46
Sandbag Lunges 02:38 51:05 03:04 -00:26 50:06 +00:59
Running 8 05:34 53:43 05:00 +00:34 53:10 +00:33
Wall Balls 03:53 59:17 03:54 -00:01 58:10 +01:07
Roxzone 04:18 01:07:19 05:15 -00:57 01:07:19
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

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Overall Performance:

Ruben and Jasper, you crushed it at the 2024 Maastricht Hyrox event, finishing 59th overall out of 285 athletes, which puts you in the top 20%. That's no small feat! You also ranked 15th in your age group, showcasing your strength against some fierce competition. Your overall time of 01:07:19 reflects hard work and determination. However, let's dig deeper into your performance.

Your total running time of 00:40:51 was 02:18 slower than the average, indicating that your running profile needs some attention. Specifically, your pacing looked a bit off—starting with a slower first lap at 00:05:08, which set the tone for the rest of the race. Remember, it's not a marathon; it's a Hyrox—stay steady but fierce from the get-go! You have the power; now, it's about harnessing it correctly.

With your performance, it seems like you have a strong baseline of strength, particularly since you excelled in the Sled Pull and Sandbag Lunges, showcasing your hybrid potential. Let’s channel that strength to improve your overall running and transitions to maximize your Hyrox experience. đŸ’Ș

Segments to Improve:
  • Running 1 (00:05:08): This was your slowest segment and set you back. Focus on improving your pacing from the start. Try doing interval runs where you alternate between fast and moderate paces to build endurance and speed. For instance, consider 5 minutes at a challenging pace followed by 2 minutes of recovery jogs.
  • Running 2 (00:04:41) & Running 4 (00:05:04): These segments were also slower than average. Incorporate tempo runs into your training—run at a pace that is comfortably hard for 15-20 minutes to increase your lactate threshold. This will help you push through those critical running segments.
  • Ski Erg (00:03:57): Being just slightly slower, focus on your technique here. Ensure that you’re engaging your core and using your legs effectively. Consider adding 2-3 sets of 500m intervals at a fast pace during your workouts to build explosive power and improve your time.
  • Roxzone (00:04:18): Although you were faster than average here, it’s still crucial to keep your transition times sharp. Work on your transition drills: practice moving quickly between exercises with a focus on efficient movement patterns. Consider timed transition workouts where you practice moving between exercises like Sled Push and Burpees to minimize downtime.
Race Strategies:
  • Pacing Strategy: Start strong but controlled. Aim for a consistent pace throughout rather than sprinting out of the gate. Use a watch or a pacing app to help monitor your speed early in the race.
  • Breathing Techniques: Practice rhythmic breathing during your runs and exercises. Inhale for three steps, exhale for two. This can help maintain your endurance and keep you calm, especially during the more intense segments.
  • Mindset Shift: Visualize the race in your mind before you compete. Imagine yourself conquering each segment and maintaining a steady pace. Remember what Goggins says: "It’s not about the destination, it’s about the journey." Embrace every moment of the race!
  • Team Coordination: In a doubles format, communicate with each other during the race. If one of you is stronger in a segment, discuss who takes the lead. This can help conserve energy and maximize your times across the board.
Conclusion:

Ruben and Jasper, you have the foundation to build on, and with some focused training and strategic adjustments, you’ll be well on your way to even greater success in your next Hyrox event. Remember, every setback is a setup for a comeback. As Jocko Willink says, "Discipline equals freedom." Now, get disciplined, get to work, and let’s turn those weak segments into strengths! đŸ’„đŸ†

Keep pushing your limits, and let’s make sure the next time you step into that arena, you own it like the champions you are. After all, the only bad workout is the one that didn’t happen. Get after it, and let’s see how fast you can fly next time!

—The Rox-Coach

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Other Results from this athlete
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