Sander Balk, Jolanda Hidding Hyrox Result

Dive into this athlete’s performance at 2024 Amsterdam 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 Sander Balk NED Flag Jolanda Hidding Mixed 30-39 #130010 01:27:48 96th in AG | Top 23.2% 232nd | Top 23.6%
+05:14
54:46
Run Total
+00:40
06:51
Avg. Lap
+00:47
06:16
Best Lap
-03:23
27:07
Workout Total
-00:25
03:23
Avg. Workout
-01:48
05:59
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 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 06:07. Check the detail of the improvement plan below.

06:07 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
Run Total 06:07 (From 54:46 to 48:39) 100.0%
Ski Erg 00:00 (From 04:13 to 04:13) 0.0%
Sled Push 00:00 (From 01:55 to 01:55) 0.0%
Sled Pull 00:00 (From 03:11 to 03:11) 0.0%
BBJ 00:00 (From 03:33 to 03:33) 0.0%
Rowing 00:00 (From 04:20 to 04:20) 0.0%
Farmers Carry 00:00 (From 01:50 to 01:50) 0.0%
Sandbag Lunges 00:00 (From 04:05 to 04:05) 0.0%
Wall Balls 00:00 (From 04:00 to 04:00) 0.0%

Splits Time

Sander Balk, Jolanda Hidding Perfect Race
Splits Total Average Total
Running 1 04:27 00:00 05:44 -01:17 00:00 +00:00
Ski Erg 04:13 04:27 04:22 -00:09 05:44 -01:17
Running 2 06:16 08:40 05:51 +00:25 10:06 -01:26
Sled Push 01:55 14:56 02:17 -00:22 15:57 -01:01
Running 3 06:51 16:51 06:09 +00:42 18:14 -01:23
Sled Pull 03:11 23:42 04:17 -01:06 24:23 -00:41
Running 4 07:14 26:53 06:13 +01:01 28:40 -01:47
Burpees Broad Jump 03:33 34:07 03:45 -00:12 34:53 -00:46
Running 5 07:22 37:40 06:23 +00:59 38:38 -00:58
Rowing 04:20 45:02 04:53 -00:33 45:01 +00:01
Running 6 07:23 49:22 06:17 +01:06 49:54 -00:32
Farmers Carry 01:50 56:45 01:54 -00:04 56:11 +00:34
Running 7 07:14 58:35 06:18 +00:56 58:05 +00:30
Sandbag Lunges 04:05 01:05:49 04:17 -00:12 01:04:23 +01:26
Running 8 08:02 01:09:54 06:36 +01:26 01:08:40 +01:14
Wall Balls 04:00 01:17:56 04:45 -00:45 01:15:16 +02:40
Roxzone 05:59 01:27:48 07:47 -01:48 01:27:48
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Balk and Jolanda, congrats on completing the Amsterdam Hyrox event! With an overall rank of 232 out of 1062 athletes, you both landed in the top 21%, which is no small feat—considering you were racing against some fierce competition! Your overall time of 01:27:48 shows that you have great stamina and determination.

In analyzing your performance, it's clear that Balk has a runner profile but needs to balance that out with strength training. Your total running time of 00:54:46 was 05:13 slower than average, indicating that you may need to focus on improving your running efficiency. Interestingly, your first running segment was impressive; you came out of the gate strong at 00:04:27, which was 1:15 faster than average. However, it seems you may have overcooked that first lap and paid for it in the later running segments. Your pacing strategy could use some fine-tuning.

Jolanda, your performance was equally commendable. The synergy between both of you is evident, but there’s room to elevate your game and maximize those strengths. You both have the potential to push harder during the running segments while maintaining strength in the exercises. Remember, in Hyrox, it's not just about running fast; it's about transitioning efficiently and managing your energy across the board. Now, let’s dive into where you can sharpen those blades and make your next race even better!

Segments to Improve:

Here are the segments where you both can improve, along with actionable strategies:

  • Running 2: 00:06:16 (0:26 slower than average)
    • Focus on maintaining a steady pace after the initial adrenaline rush. Try doing tempo runs where you run at a sustained pace for a specific distance, gradually increasing your distance each week.
    • Drills like fartlek training can help improve your pacing. Alternate between sprints and recovery jogs to build your speed endurance. Aim for 20-30 minutes of this type of workout once a week.
  • Running 3: 00:06:51 (0:41 slower than average)
    • Consider incorporating interval training into your regimen. For example, run 400m at a fast pace followed by a 400m recovery jog. Repeat this for 4-6 sets.
    • Hill sprints can significantly enhance your running power. Find a hill and sprint up for 20-30 seconds, then walk back down for recovery. Repeat this 6-8 times.
  • Running 6: 00:07:23 (1:06 slower than average)
    • Focus on your form during the runs. A coach or video analysis can help identify any inefficiencies in your stride or breathing.
    • Incorporate long runs into your training to help build endurance. Aim for a long, steady run once a week where you gradually increase your distance.
  • Burpees Broad Jump: 00:03:33 (0:12 faster than average)
    • While you performed well here, improving your explosiveness can help in the running sections. Try plyometric workouts like box jumps or jump squats to enhance your power output.
    • Include strength training with bodyweight exercises like push-ups and lunges to maintain muscular endurance for all segments.
  • Overall Roxzone: 00:05:59 (1:49 faster than average)
    • A faster transition time is a great asset! However, aim to minimize rest during transitions. Practice your transitions in training to create muscle memory and speed up your efficiency.
    • Incorporate circuit training with minimal rest between exercises to simulate the race environment and improve your overall fitness and transition speed.
Race Strategies:
  • Pacing: Start strong but don’t blow your load on the first lap. Aim for even splits after the first run segment. Trust the process, and let that adrenaline work for you, not against you!
  • Transition Planning: Practice your transitions in training. Visualize the next exercise while finishing the previous one to mentally prepare and reduce downtime.
  • Fueling: Make sure to stay hydrated and consider small snacks during training sessions to see how your body reacts. You don’t want to hit a wall mid-race!
  • Communication: If you're in a relay, keep communicating with your partner. Knowing when to push and when to conserve energy can make a huge difference.
Conclusion:

Balk and Jolanda, each race is a chance to learn and grow, and your results show you are headed in the right direction. Remember, “It’s not about the destination, it’s about the journey.” So embrace the grind, enjoy the process, and keep pushing those limits! 🚀 The next race is your stage, so get out there and show them what you’re made of. You got this! 💪

And as David Goggins says, “You are not going to find your greatness in your comfort zone.” So now it’s time to step out of that zone, put in the work, and let’s get ready to crush the next race! This is just the beginning, and I’m here to help you maximize your potential. Keep grinding, and let’s go for that podium next time! 🏆

— 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
Similar Athletes
Ciara Mckenna, Ian Morley 2024 Malaga 01:28:12
Harriet Edwards, Matt Roberts 2023 Birmingham 01:27:53
Wade Howell, Leesa Jacobs 2024 Melbourne 01:27:46
Bozka Ballova, Michel Pieters 2023 Amsterdam 01:27:30
Dean Spooner, Maisie Maund 2024 Birmingham 01:27:38
Yoran Klos, Manon Aerssens 2023 Amsterdam 01:27:57
Dominik Merten, Angela Köhler 2019 Frankfurt 01:27:46
Alexis Sommeillier, Margaux Galera 2023 London 01:27:57
Drew Hamilton, Lucy Hamilton 2024 Manchester 01:27:55
Marie Picard, Pierre Gilet 2024 Paris 01:28:04
Other Results from this athlete
2024 Rotterdam Sander Balk, Jolanda Hidding 01:35:45

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