Pascal Rikkers, Jennifer Bod 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 Pascal Rikkers NED Flag Jennifer Bod Mixed 30-39 #175003 01:25:43 183rd in AG | Top 44.3% 401st | Top 40.8%
+00:11
48:40
Run Total
+00:02
06:05
Avg. Lap
+00:35
05:58
Best Lap
+00:31
30:16
Workout Total
+00:04
03:47
Avg. Workout
-00:38
06:51
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 02:52. Check the detail of the improvement plan below.

01:17 Potential Improvement 44.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
BBJ 01:17 (From 04:46 to 03:29) 44.8%
Run Total 01:11 (From 48:40 to 47:29) 41.3%
Sandbag Lunges 00:19 (From 04:20 to 04:01) 11.0%
Rowing 00:03 (From 04:50 to 04:47) 1.7%
Sled Pull 00:01 (From 04:04 to 04:03) 0.6%
Wall Balls 00:01 (From 04:25 to 04:24) 0.6%
Ski Erg 00:00 (From 04:06 to 04:06) 0.0%
Sled Push 00:00 (From 01:54 to 01:54) 0.0%
Farmers Carry 00:00 (From 01:51 to 01:51) 0.0%

Splits Time

Pascal Rikkers, Jennifer Bod Perfect Race
Splits Total Average Total
Running 1 03:52 00:00 05:39 -01:47 00:00 +00:00
Ski Erg 04:06 03:52 04:20 -00:14 05:39 -01:47
Running 2 05:58 07:58 05:46 +00:12 09:59 -02:01
Sled Push 01:54 13:56 02:12 -00:18 15:45 -01:49
Running 3 06:27 15:50 06:01 +00:26 17:57 -02:07
Sled Pull 04:04 22:17 04:12 -00:08 23:58 -01:41
Running 4 06:16 26:21 06:05 +00:11 28:10 -01:49
Burpees Broad Jump 04:46 32:37 03:35 +01:11 34:15 -01:38
Running 5 06:21 37:23 06:14 +00:07 37:50 -00:27
Rowing 04:50 43:44 04:48 +00:02 44:04 -00:20
Running 6 06:25 48:34 06:08 +00:17 48:52 -00:18
Farmers Carry 01:51 54:59 01:53 -00:02 55:00 -00:01
Running 7 06:33 56:50 06:09 +00:24 56:53 -00:03
Sandbag Lunges 04:20 01:03:23 04:09 +00:11 01:03:02 +00:21
Running 8 06:50 01:07:43 06:27 +00:23 01:07:11 +00:32
Wall Balls 04:25 01:14:33 04:36 -00:11 01:13:38 +00:55
Roxzone 06:51 01:25:43 07:29 -00:38 01:25:43
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rikkers Pascal and Bod Jennifer, you both tackled the 2024 Amsterdam HYROX with grit and determination, finishing in a strong overall time of 01:25:43, placing you in the top 37% of a competitive field! 🎉 Your performance showcased a solid mix of running and strength, but there are clear areas to refine for an even stronger showing next time. Pascal, you've got that runner's profile with a commendable effort on the first running segment, coming in 1:46 faster than average. However, as the race progressed, your running times lagged behind average, indicating you may have started a bit too fast. Jennifer, your strength in the Ski Erg and Sled Push was evident, but the Burpees Broad Jump segment presented a significant opportunity for improvement. Together, you're a great combination of endurance and power, but let's fine-tune those weaknesses! đŸ’Ș

Segments to Improve:

1. Burpees Broad Jump (00:04:46, 01:10 slower than average)

This segment is a crucial one, as it combines cardio with explosive strength. To improve, focus on:

  • Drills: Incorporate 2-3 sessions a week of high-intensity interval training (HIIT), focusing on burpees and broad jumps. Aim for 10-15 reps of each, with minimal rest between sets.
  • Form Correction: When performing burpees, ensure your chest touches the ground. Jump back explosively with your feet under your hips to maximize your jump distance on the broad jump.
  • Strength Training: Add plyometric exercises such as box jumps and kettlebell swings into your routine to build explosive strength.

2. Total Running Time (00:48:40, 00:10 slower than average)

To boost your running performance, particularly in the latter stages of the race, consider these strategies:

  • Long Runs: Incorporate longer, slower runs into your training to build endurance. Try to gradually increase your distance by 10% each week.
  • Tempo Runs: Once a week, do a tempo run where you run at a challenging pace for a sustained period (20-30 minutes). This improves your lactate threshold and helps you maintain speed longer.
  • Interval Training: Add sprint intervals (30 seconds fast, 1-minute rest) to your routine, particularly after strength workouts. This helps maintain speed as fatigue sets in.
Race Strategies:

For your next competition, consider the following strategies to enhance performance:

  • Pacing: Start at a pace that feels sustainable. You want to finish strong, not gasping for air at the halfway point! Remember, it’s a marathon, not a sprint—until the last 200 meters, then it’s all out! đŸƒâ€â™‚ïžđŸ’š
  • Transitions: Work on your transitions between exercises. Aim for fluid, quick movements and practice switching between exercises in your training. It’s not just about the work you put in; it’s about how quickly you get back to running!
  • Mindset: Keep your focus sharp. Use visualization techniques before and during the event to see yourself succeeding, overcoming challenges, and finishing strong. “You’re not just racing against others; you’re racing against the best version of yourself!”
Conclusion:

Rikkers Pascal and Bod Jennifer, you both have the potential to elevate your performance to the next level! Remember, “You are never done, until you’re done.” Keep pushing your limits, refining your weaknesses, and embracing the grind. You’ve got the heart, the tenacity, and the spirit to crush your goals. Let’s get back to training and turn those segments into strengths! đŸ’„

Stay strong, stay focused, and let’s get to work! The Rox-Coach is here to support you every step of the way. Together, we’ll make your next race a triumph! 🏆

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