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Thirsa Van Veldhuisen, Michiel Van Veldhuisen
Hyrox Result
Dive into this athlete’s performance at 2024 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.
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 1000 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 1000 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 1000 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
04:35.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Thirsa and Michiel, you both put in a commendable effort at the 2024 Rotterdam Hyrox competition! Finishing with an overall time of 01:24:54 places you solidly in the mix, ranking 309 out of 526 athletes and 52nd in your age group. You’re in the top 58% overall and the top 51% in your age group—definitely something to be proud of!
However, let’s dig deeper. Your total running time of 00:51:01 is 02:57 slower than the average, which suggests there's room for improvement in your running efficiency. Your pacing during the initial run (Running 1) was a bit conservative, clocking in at 00:06:55, which is 01:23 slower than average. This may have set a slower tone for the rest of the race, but you did manage to find a solid rhythm later on. The solid performance in the Sled Push and Sled Pull indicates you have strength to spare, but it's clear you might benefit from targeting your running endurance more effectively.
Consider this: running fast is like a good joke—it’s all about delivery! Let’s fine-tune your performance to get those punchlines landing on time during the race.
Segments to Improve:
Total Running Time: This is the most significant area for improvement. With a total time that is slower than average, we need to focus on enhancing your running endurance and speed. Consider incorporating interval training into your routine. This could involve alternating between high-intensity sprints (e.g., 30 seconds of sprinting followed by 1 minute of jogging) over a distance of 400 meters. Aim for 4-6 rounds, and build up to longer intervals as your endurance increases.
Running 1: Your opening lap was slower than average. This is commonly a result of pacing issues. Practice a negative split strategy in your training—start a bit slower than your target pace and gradually increase your speed. This will teach you to control your energy and finish strong! You might also want to incorporate tempo runs into your weekly training, where you run at a challenging pace for a set distance (e.g., 20 minutes). This builds both speed and endurance.
Ski Erg: At 00:04:23, this was slightly slower than average. Consider incorporating more specific ergometer training into your routine. A good drill is to perform 5-10 rounds of 1-minute sprints on the Ski Erg, aiming to maintain a consistent pace. Focus on your form—engage your core and use your legs to drive through each stroke.
Burpees Broad Jump: Although you did this segment faster than average, there’s always room for improvement. To enhance your explosiveness, do plyometric exercises like box jumps or medicine ball slams. These will help improve your power output during this segment. Aim for 3 sets of 10 reps, ensuring to focus on your form to prevent injury.
Roxzone: While you were slightly faster than average here, we want to make this even better. Focus on your transition times by practicing quick changes between exercises. Set up a mini-circuit with your Hyrox movements and practice moving from one to the next with minimal downtime. The goal is to make those transitions feel seamless and effortless.
Race Strategies:
Start Controlled: As discussed, pacing is key! Start your first run a bit slower than your average pace to conserve energy for the later segments. A wise turtle ALWAYS beats the hare in Hyrox!
Fueling: Make sure to hydrate and have a small snack (like a banana) before the race. You can’t run on empty—unless you want to be slower than a tortoise in a marathon!
Focus on Breathing: During the more intense segments, remember to breathe efficiently. Inhale through the nose and exhale through the mouth. This will help keep your heart rate down and your energy levels up. Think of it as your secret weapon!
Mindset: Stay mentally tough. When the going gets tough, remind yourself of your goals. Every rep is a step closer to greatness. Remember, “It’s not about the pace; it’s about the grit!”
End Strong: Don’t save your energy for the last run! Attack it with everything you have. Think of it as the final round in a fight—leave it all in the ring!
Conclusion:
Thirsa and Michiel, you both have a solid foundation to build on. With targeted training and strategic adjustments, you can absolutely elevate your performance in future races. Remember, improvement is a journey, not a sprint. Embrace the grind, and don’t forget to enjoy the process. After all, it’s not just about crossing the finish line; it’s about what you learn along the way. 🏆
Keep this in mind: “You are the only one who can limit your greatness.” Now let’s get back to work—greatness doesn’t come to those who wait! 💪
Stay strong, and let’s crush those next workouts! This is The Rox-Coach signing off! 💥