Harmen De Winter, Felix Smets 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 Harmen De Winter NED Flag Felix Smets Men 40-49 #104031 01:14:07 59th in AG | Top 28.8% 376th | Top 32.1%
+01:53
44:27
Run Total
+00:15
05:33
Avg. Lap
+00:42
05:22
Best Lap
-00:22
24:57
Workout Total
-00:02
03:07
Avg. Workout
-01:30
04:47
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 03:59. Check the detail of the improvement plan below.

02:44 Potential Improvement 68.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
Run Total 02:44 (From 44:27 to 41:43) 68.6%
BBJ 00:58 (From 03:46 to 02:48) 24.3%
Sandbag Lunges 00:12 (From 03:26 to 03:14) 5.0%
Sled Push 00:05 (From 01:43 to 01:38) 2.1%
Ski Erg 00:00 (From 03:41 to 03:41) 0.0%
Sled Pull 00:00 (From 02:52 to 02:52) 0.0%
Rowing 00:00 (From 04:13 to 04:13) 0.0%
Farmers Carry 00:00 (From 01:23 to 01:23) 0.0%
Wall Balls 00:00 (From 03:53 to 03:53) 0.0%

Splits Time

Harmen De Winter, Felix Smets Perfect Race
Splits Total Average Total
Running 1 03:26 00:00 04:50 -01:24 00:00 +00:00
Ski Erg 03:41 03:26 03:58 -00:17 04:50 -01:24
Running 2 05:22 07:07 05:00 +00:22 08:48 -01:41
Sled Push 01:43 12:29 01:42 +00:01 13:48 -01:19
Running 3 05:23 14:12 05:22 +00:01 15:30 -01:18
Sled Pull 02:52 19:35 03:08 -00:16 20:52 -01:17
Running 4 05:53 22:27 05:23 +00:30 24:00 -01:33
Burpees Broad Jump 03:46 28:20 02:58 +00:48 29:23 -01:03
Running 5 06:02 32:06 05:31 +00:31 32:21 -00:15
Rowing 04:13 38:08 04:25 -00:12 37:52 +00:16
Running 6 06:03 42:21 05:25 +00:38 42:17 +00:04
Farmers Carry 01:23 48:24 01:38 -00:15 47:42 +00:42
Running 7 06:02 49:47 05:24 +00:38 49:20 +00:27
Sandbag Lunges 03:26 55:49 03:23 +00:03 54:44 +01:05
Running 8 06:20 59:15 05:36 +00:44 58:07 +01:08
Wall Balls 03:53 01:05:35 04:07 -00:14 01:03:43 +01:52
Roxzone 04:47 01:14:07 06:17 -01:30 01:14:07
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

De Winter Harmen and Smets Felix, you both tackled the 2024 Amsterdam Hyrox Doubles with grit and determination, finishing in a commendable 1:14:07, placing you in the top 29% overall and the top 27% in your age group. That's no small feat! đź’Ş

Starting strong, you crushed the first run at 3:26, which was a blistering pace—1:22 faster than average! This shows you've got the stamina to kick things off with a bang. However, what's concerning is that your total running time of 44:27 was about 1:50 slower than average. This indicates that while you have a strong start, the pacing got a bit off throughout the race.

Given your performance, you show a tendency toward a runner profile, but there’s a need to bolster your strength training to balance your overall capabilities. Remember, Hyrox is not just a run; it’s a test of endurance, strength, and mental fortitude. As David Goggins says, “You will never learn from people if you always tap dance around the truth.” Let's dive into the details and uncover the layers that can be optimized!

Segments to Improve:

Now, let’s take a closer look at the segments that need some TLC:

  • Burpees Broad Jump: 00:03:46 (00:48 slower than average)
  • Running 5: 00:06:02 (00:30 slower than average)
  • Running 6: 00:06:03 (00:37 slower than average)

The Burpees Broad Jump segment really stands out as a major opportunity for improvement. This exercise is a full-body movement that tests both your strength and cardiovascular endurance. Here are some drills and techniques to help:

  • Burpee Technique Work: Focus on form—ensure your chest hits the ground in the push-up position, and explode up into a jump. Practice 3 sets of 10 reps, working on speed while maintaining form.
  • Broad Jump Drills: Incorporate plyometric drills like box jumps and explosive squats. This will help improve your power output. Aim for 3 sets of 8 jumps, focusing on landing softly to protect your joints.
  • Burpee Intervals: Set a timer for 5 minutes and perform as many burpees as possible with 30 seconds of rest in between. This will build both endurance and explosiveness.

Looking at your running segments, you started strong but lost steam in the latter parts. This indicates that while you have speed, your endurance may need some work. Here’s how to tackle that:

  • Long Runs: Incorporate longer, slower-paced runs into your weekly training. Aim for 60-90 minutes at a conversational pace to build your aerobic base.
  • Interval Training: Add high-intensity interval training (HIIT) sessions—short bursts of speed followed by recovery. For example, run at max effort for 1 minute, then jog or walk for 2 minutes, repeating this for 20-30 minutes.
  • Tempo Runs: Include tempo runs in your training to help with pacing—run at your 10K pace for 20-30 minutes to condition your body to maintain speed without burning out.
Race Strategies:

Now, let’s talk tactics for your next Hyrox:

  • Pacing: Start strong but find a sustainable rhythm after the first run. Aim to maintain a steady pace through the middle runs to avoid the drop-off you experienced in Running 5 and Running 6.
  • Transitions: Your roxzone time was impressive—1:25 faster than average! Maintain this efficiency, but consider blending your transition into your upcoming exercise to save even more time. For instance, prepare your equipment while slowing down your pace during the last few meters of running.
  • Mindset: Remember, Hyrox is as much mental as it is physical. Keep pushing through the tough spots by repeating affirmations or mantras in your head. “I am stronger than I was yesterday!”
Conclusion:

De Winter Harmen and Smets Felix, you’ve shown that you have the heart of a champion! Your performance in Amsterdam is a stepping stone, not a stumbling block. As Jocko Willink says, “Discipline equals freedom.” Embrace the challenge of improving your weaker areas, and you’ll see your overall performance skyrocket in no time.

Keep the fire burning, work hard on those drills, and remember: progress is often found outside your comfort zone. If the competition gets too tough, just tell them you’re just here for the burpees! 🏆💥 Let’s get to work; the next race is calling!

Stay strong, and keep pushing forward.

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
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Lesley Boonen, Farhad Nadri 2023 Amsterdam 01:14:20
Philip Reicher, Andreas Huber 2019 Wien 01:14:07
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Francisco Javier Gimeno Salvador, Damián Martí Gallardo 2022 Valencia 01:14:34
Mauricio Bailleres, Gabriel Tommasi 2024 Ciudad de Mexico 01:14:14
Other Results from this athlete
2024 Maastricht Harmen De Winter, Felix Smets 01:10:06

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