Sjoerd Monde, Pascal De Jong 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 Sjoerd Monde NED Flag Pascal De Jong Men 30-39 #100028 01:11:32 130th in AG | Top 23.9% 279th | Top 23.8%
+04:47
45:54
Run Total
+00:37
05:44
Avg. Lap
+00:55
05:29
Best Lap
-03:53
20:42
Workout Total
-00:29
02:35
Avg. Workout
-00:53
05:01
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 05:35. Check the detail of the improvement plan below.

05:35 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
Run Total 05:35 (From 45:54 to 40:19) 100.0%
Ski Erg 00:00 (From 03:44 to 03:44) 0.0%
Sled Push 00:00 (From 01:15 to 01:15) 0.0%
Sled Pull 00:00 (From 02:18 to 02:18) 0.0%
BBJ 00:00 (From 02:19 to 02:19) 0.0%
Rowing 00:00 (From 04:01 to 04:01) 0.0%
Farmers Carry 00:00 (From 01:11 to 01:11) 0.0%
Sandbag Lunges 00:00 (From 02:28 to 02:28) 0.0%
Wall Balls 00:00 (From 03:26 to 03:26) 0.0%

Splits Time

Sjoerd Monde, Pascal De Jong Perfect Race
Splits Total Average Total
Running 1 06:10 00:00 04:38 +01:32 00:00 +00:00
Ski Erg 03:44 06:10 03:54 -00:10 04:38 +01:32
Running 2 05:29 09:54 04:50 +00:39 08:32 +01:22
Sled Push 01:15 15:23 01:39 -00:24 13:22 +02:01
Running 3 05:47 16:38 05:11 +00:36 15:01 +01:37
Sled Pull 02:18 22:25 02:59 -00:41 20:12 +02:13
Running 4 05:43 24:43 05:13 +00:30 23:11 +01:32
Burpees Broad Jump 02:19 30:26 02:48 -00:29 28:24 +02:02
Running 5 05:41 32:45 05:19 +00:22 31:12 +01:33
Rowing 04:01 38:26 04:21 -00:20 36:31 +01:55
Running 6 05:30 42:27 05:14 +00:16 40:52 +01:35
Farmers Carry 01:11 47:57 01:35 -00:24 46:06 +01:51
Running 7 05:33 49:08 05:12 +00:21 47:41 +01:27
Sandbag Lunges 02:28 54:41 03:15 -00:47 52:53 +01:48
Running 8 06:03 57:09 05:26 +00:37 56:08 +01:01
Wall Balls 03:26 01:03:12 04:04 -00:38 01:01:34 +01:38
Roxzone 05:01 01:11:32 05:54 -00:53 01:11:32
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Monde Sjoerd and De Jong Pascal, you both crushed it out there in Amsterdam! Finishing with an overall time of 01:11:32 places you in the top 22% of a whopping 1258 athletes. That’s no small feat! Your combined strength and endurance showed, especially in exercises like the Sled Push and Farmers Carry, where you both outperformed the averages significantly. However, the data suggests that your pacing might need a bit of fine-tuning. Your total running time of 00:45:54 is 04:46 slower than average, indicating that while you’ve got some serious strength, your running endurance needs a boost. You started off Running 1 a bit too conservatively, so let’s get that tempo up! Remember, the goal is to be a hybrid athlete—think of yourself as a finely-tuned machine, not just a strongman or a speedy gazelle! 🦒

Segments to Improve:

Let’s dive into the specifics, shall we? Here are the segments where there’s the most room for improvement:

  • Running 1 (00:06:10): This was 01:32 slower than average. Starting too slow can set a negative tone for the race. Consider incorporating tempo runs into your weekly training. Aim for intervals where you push the pace for a set distance to get your body used to running faster from the get-go.
  • Running 2 (00:05:29): This was 00:39 slower than average. While this was your best lap, it still shows that pacing is crucial. Try doing some fartlek training—this is where you mix periods of fast running with recovery running. It’ll help you learn to manage your speed better throughout the race.
  • Running 3 (00:05:47): This was 00:36 slower than average. Consistency is key! Include hill sprints to build leg strength and improve your power output. Climbing hills makes you stronger, and stronger runners are faster runners.
  • Running 4 (00:05:43): This was 00:30 slower than average. Focus on your form—check that you’re not overstriding and that your arms are working in sync with your legs. Drills like high knees and butt kicks can help reinforce proper running mechanics.
  • Roxzone (00:05:01): While you were 00:51 faster than average, let’s not rest on our laurels. Transition times can be improved by practicing quick changes between exercises. Set up mock transitions in your training to mimic race conditions.

For your running endurance and speed, consider incorporating the following drills into your routine:

  • Interval Training: 400m repeats at a challenging pace with equal rest. This will help you build speed and stamina.
  • Long Runs: At least once a week, go for a longer, slower-paced run to build that aerobic base. Aim for 60-90 minutes at a conversational pace.
  • Strength Training: Focus on compound lifts like squats and deadlifts twice a week. Strong legs support better running performance.
  • Mobility Work: Incorporate dynamic stretching before workouts and static stretching afterward to keep your muscles flexible and injury-free.
Race Strategies:

During the race, pacing is your best friend. Start with controlled energy—think of it like a marathon, not a sprint. Your adrenaline will be pumping, but try to resist the temptation to go all out in the first few laps. Also, during transitions, practice visualizing your next move to minimize downtime. Instead of thinking, “What’s next?” think, “Let’s smash this!” Keep your focus sharp and your energy high. And remember, hydration and nutrition matter. Fuel up before and during the race for peak performance! 🏆

Conclusion:

Monde and Pascal, you’ve shown some real determination out there, and that’s half the battle. Every marathon begins with a single step, and you’ve taken it! Now, let’s refine those steps to make them faster and stronger. As David Goggins says, “You’re never done. You’re always evolving.” Keep pushing yourselves, and before you know it, you’ll be setting new personal bests. Remember, every dropout you feel is just a chance to grow stronger. Let’s get after it! 💪💥

Keep grinding, and let’s turn those weaknesses into strengths—because at the end of the day, it’s not just about finishing the race; it’s about conquering it!

- 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 Men
Similar Athletes
Rafael Trujillo González, Emilio José Serrano Pérez 2024 Malaga 01:11:28
Jasper Hartwig, Kevin Francksen 2022 Hamburg 01:11:14
Venz Pagayonan, Gavin Cowzer 2024 Dublin 01:11:21
Dale Beaumont, Daniel Peet 2025 Manchester 01:11:27
Sebastian Fremgens, Till Eggers 2019 Hamburg 01:11:03
Fabian Kraut, Wilco Meyer 2019 Hamburg 01:11:07
Michael Tully, Mark Carnaghan 2024 Dublin 01:11:39
Johannes Nass, Hendrik HanĂźen 2024 Hamburg 01:11:20
Hugo Bourgarit, Gilles Philibert 2024 Marseille 01:11:46
Luke Taylor, Nathan Wood 2025 Manchester 01:11:59
Other Results from this athlete
2024 Rotterdam Sjoerd Monde 01:27:27

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