Tag us on
@theroxcoach
and give us your feedback when analysing your results 🎯
Close
Frank Van De Elseb, Rob Derks
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
345 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 Pro 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 345 athletes with similar finish time in Hyrox Pro 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 345 athletes with similar finish time in Hyrox Pro 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 345 athletes with similar finish time in Hyrox Pro 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 Pro 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
03:44.
Check the detail of the improvement plan below.
Based on 345 athletes with similar finish time in Hyrox Pro Doubles Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Van De Elseb Frank and Derks Rob, you two crushed it in the 2024 Amsterdam Hyrox event! With an overall rank of 10 out of 188 athletes, that's a solid performance—top 5%! Your finish time of 01:03:32 is impressive, especially in the competitive atmosphere of the PRO DOUBLES Men’s category.
Your pacing strategy was a mixed bag; you started strong with the first run, clocking in at 00:02:40—1:20 faster than average, showcasing your explosive start and running potential. However, as the race progressed, you experienced some slower segments in running, particularly in Running 3 and Running 4, indicating potential fatigue or pacing issues. Overall, your total running time of 00:35:58 was 1:36 slower than average, suggesting a need for more endurance training to maintain that speed throughout the race. This indicates you might lean more towards a strength profile, but don't forget to work on that running stamina! Remember, "It’s not about how hard you hit, but how hard you can get hit and keep moving forward." - Rocky Balboa 💪
Segments to Improve:
Now, let’s address the segments that need some serious attention:
Burpees Broad Jump (00:03:00) - This segment was 40 seconds slower than average, placing you in the 74th percentile. To improve here, focus on explosive power and endurance:
Drills: Incorporate plyometric training, such as box jumps and burpee variations. Aim for sets of 10-15 reps to build endurance.
Technique: Ensure you are using your arms effectively to propel your body during the jump. Focus on landing softly to conserve energy.
Running 3 (00:04:53) and Running 4 (00:04:49) - Both were significantly slower than average. This suggests fatigue set in after the earlier efforts:
Drills: Implement interval training. For example, do 400m repeats at a faster pace with short rest intervals. This will build both speed and endurance.
Endurance Runs: Include longer runs at a steady pace to build your aerobic base. Aim for at least one long run per week to increase your stamina.
Roxzone (00:04:08) - While you were faster than average here, there's always room to improve transitions:
Drills: Practice quick transitions during your training sessions. Set up a mini circuit and time your transitions to simulate race conditions.
Fitness: Work on overall fitness to minimize fatigue during transitions. Consider cross-training activities like cycling or swimming to build endurance.
Race Strategies:
For your next race, consider these strategies:
Pacing Strategy: Start strong but be mindful of your efforts to avoid burnout. Use a negative split strategy—aim to run the second half faster than the first.
Mind Your Transitions: During transitions, keep moving. Use those moments to take deep breaths, hydrate, and mentally prepare for the next challenge.
Focus on Form: Maintain form during exercises. It’s easy to get sloppy when fatigued, but focus on quality over quantity, especially in burpees and lunges.
Conclusion:
Frank and Rob, you’ve shown that you have the grit and determination to perform at a high level in Hyrox competitions. Now it’s about refining those weaknesses into strengths. Remember, “The only easy day was yesterday.” 💥 Keep pushing your limits, and don't hesitate to embrace the grind. Every rep counts, and every second can make the difference in your next race. You've got the potential to break into the top ranks—let’s make it happen! Keep hustling, and remember to enjoy the journey. The Rox-Coach is here to support you every step of the way! 🏆