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Gieljaam Verburgh, Debbie Verstraeten
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
04:22.
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:
Gieljaam and Debbie, you both crushed it at the 2024 Rotterdam Hyrox! Finishing 29th overall out of 526 athletes and 16th in your age group is no small feat—top 5% and 6%, respectively. Massive respect for that! Your overall time of 1:06:15 shows solid endurance, but let's dive into the details to uncover where you can elevate that performance even further.
Looking at your total running time of 39:09, which is 1:33 slower than average, it appears you might lean a bit more towards the strength side of things. Your pacing strategy started a bit slower than optimal, particularly in the first running segment, which can set the tone for the rest of the race. Remember, “You can’t climb the ladder of success with your hands in your pockets.” So, let's get those hands out and make some gains!
Segments to Improve:
Total Running Time: As mentioned, your running time wasn’t quite where it could be. To improve this, consider adding interval training to your weekly routine. Aim for sessions like 5 x 800 meters at a pace faster than your current best, with a 2-3 minute rest in between. This will help build speed and endurance simultaneously.
Running 1 (5:04): This was your slowest lap, coming in at 51 seconds slower than average. Focus on pacing yourself better right from the start. Try doing tempo runs where you gradually increase your pace every few minutes. Start at your regular pace, then increase to a pace slightly faster than your average. Use a heart rate monitor to help gauge your effort!
Sandbag Lunges (3:04): A 22-second slowdown compared to the average shows this is an area to target. To improve, incorporate more unilateral strength work into your training. Exercises like Bulgarian split squats and weighted lunges will build strength and endurance in your legs. Also, practice quick transitions from the lunges to running to get your body used to the switch.
Roxzone (4:33): Although you were slightly faster than average, there's always room for improvement in transitions. Focus on drills that mimic race transitions. Set up a mini-course where you run to a station, perform an exercise, and then sprint back. This will help condition you for efficient transitions under fatigue.
Race Strategies:
Pacing: Your pacing at the start is crucial. Try to stick to a negative split strategy, where you run the second half faster than the first. This will allow you to maintain energy for the latter half of the race when fatigue sets in.
Breathing Techniques: Focus on your breathing patterns during the race. Controlled breathing can help maintain a steady pace and keep anxiety at bay. Inhale for three steps and exhale for two to keep you relaxed and efficient.
Team Communication: In doubles, communication is key. Practice calling out when you’re transitioning or need to pick up the pace. A well-timed shout can make all the difference!
Mindset: Embrace the discomfort. Remember Goggins’ mantra: “Most of us can’t handle the pain of a hard workout. That’s why we quit.” Push through those moments of weakness, and you'll find greater strength on the other side.
Conclusion:
Gieljaam and Debbie, you’ve got the foundation to elevate your performance even further. Focus on those transitions, embrace those lunges, and remember that running doesn’t have to be a drag; it can be a dance! As you both gear up for your next race, remind yourselves: “Success isn’t owned; it’s leased, and rent is due every day.” Keep grinding, stay focused, and let’s turn those performance gaps into your next strengths! 💪💥
Stay motivated, stay fierce, and let’s keep pushing those limits. I’m here to help you unlock your full potential! - 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