Janine Westhuis, Jiska Strijker, Shahien Manesh, Robert Jan Van Der Wal 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 356 similar athletes.

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Performance Highlights

NED Flag Janine Westhuis NED Flag Jiska Strijker NED Flag Shahien Manesh NED Flag Robert Jan Van Der Wal Mixed 40-49 #191520 01:23:27 12th in AG | Top 75.0% 14th | Top 73.7%
+01:50
43:16
Run Total
+00:15
05:25
Avg. Lap
+00:22
04:34
Best Lap
-01:08
33:48
Workout Total
-00:09
04:13
Avg. Workout
-00:43
06:26
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 Team Relay 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 356 athletes with similar finish time in Hyrox Team Relay 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 356 athletes with similar finish time in Hyrox Team Relay 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 356 athletes with similar finish time in Hyrox Team Relay 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 Team Relay 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 05:32. Check the detail of the improvement plan below.

02:39 Potential Improvement 47.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Team Relay Mixed
Splits Potential Improvement Focus During Training
Wall Balls 02:39 (From 07:52 to 05:13) 47.9%
Run Total 02:26 (From 43:16 to 40:50) 44.0%
BBJ 00:18 (From 04:55 to 04:37) 5.4%
Sandbag Lunges 00:09 (From 04:34 to 04:25) 2.7%
Ski Erg 00:00 (From 04:18 to 04:18) 0.0%
Sled Push 00:00 (From 02:15 to 02:15) 0.0%
Sled Pull 00:00 (From 03:55 to 03:55) 0.0%
Rowing 00:00 (From 04:10 to 04:10) 0.0%
Farmers Carry 00:00 (From 01:49 to 01:49) 0.0%

Splits Time

Janine Westhuis, Jiska Strijker, Shahien Manesh, Robert Jan Van Der Wal Perfect Race
Splits Total Average Total
Running 1 03:04 00:00 04:58 -01:54 00:00 +00:00
Ski Erg 04:18 03:04 05:06 -00:48 04:58 -01:54
Running 2 05:30 07:22 05:02 +00:28 10:04 -02:42
Sled Push 02:15 12:52 02:39 -00:24 15:06 -02:14
Running 3 06:34 15:07 04:57 +01:37 17:45 -02:38
Sled Pull 03:55 21:41 04:49 -00:54 22:42 -01:01
Running 4 05:19 25:36 04:57 +00:22 27:31 -01:55
Burpees Broad Jump 04:55 30:55 04:57 -00:02 32:28 -01:33
Running 5 04:34 35:50 05:10 -00:36 37:25 -01:35
Rowing 04:10 40:24 05:00 -00:50 42:35 -02:11
Running 6 05:25 44:34 05:22 +00:03 47:35 -03:01
Farmers Carry 01:49 49:59 02:08 -00:19 52:57 -02:58
Running 7 06:51 51:48 05:21 +01:30 55:05 -03:17
Sandbag Lunges 04:34 58:39 04:36 -00:02 01:00:26 -01:47
Running 8 06:04 01:03:13 05:35 +00:29 01:05:02 -01:49
Wall Balls 07:52 01:09:17 05:41 +02:11 01:10:37 -01:20
Roxzone 06:26 01:23:27 07:09 -00:43 01:23:27
Based on 356 athletes with similar finish time in Hyrox Team Relay Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Congrats, team! You’ve just tackled the 2024 Amsterdam Hyrox event, and it's clear that your hard work is paying off. With an overall rank of 14 in a competitive field, and 12th in your age group, you've shown that you belong in the pack. Your total time of 01:23:27 was solid, but let’s dig deeper into the performance metrics to find opportunities for growth.

Starting with your pacing, you kicked off with a blistering Running 1 at 00:03:04, which was a whopping 1:54 faster than average. There's a fine line between starting strong and starting too fast, and it seems like you may have crossed over into the latter territory. The adrenaline can be a double-edged sword, right? You want to channel that energy but not let it lead you into a rabbit hole of exhaustion. In contrast, your Total Running Time of 00:43:16 is 01:50 slower than average, suggesting that while you may have a runner's potential, your endurance and strength elements need some attention. You definitely have a hybrid profile, but let’s make sure you’re not too much of a 'running rabbit' hopping around the course without the muscle to back it up! 🐇đŸ’Ș

Segments to Improve:

Now, let’s focus on the segments where the most potential for improvement lies:

  • Wall Balls (00:07:52): This segment was the slowest, clocking in at 2:11 slower than average. Wall balls require a combination of strength, endurance, and proper technique. To improve:
    • Drill: Incorporate wall ball practice into your weekly routine. Start with sets of 10-15 reps, focusing on form: squat deep, drive through your heels, and ensure the ball hits the target at a consistent height.
    • Technique: Work on your squat depth and explosive power. Consider adding weighted squats and plyometrics to your training to develop strength and speed.
  • Running Total (00:43:16): Slower than average, indicating a need for more endurance training. To boost your running:
    • Endurance Runs: Incorporate longer, steady-state runs into your weekly routine. Aim for one long run at a conversational pace each week, gradually increasing duration.
    • Interval Training: Add in high-intensity interval training (HIIT) sessions, focusing on speed and stamina. Try 400m repeats at a pace faster than your race pace with equal rest periods.

In addition to these specific segments, your Roxzone time of 00:06:26 indicates you’re transitioning well, but there's always room for improvement. To optimize your transitions:

  • Transition Drills: Set up mock transitions in your training. Time yourself moving from one exercise to the next, practicing efficiency—like a pit stop in racing!
  • Overall Fitness: Work on your core stability and overall conditioning to ensure you can move seamlessly between running and strength exercises.
Race Strategies:

Moving forward, consider these strategies to enhance your race performance:

  • Pacing Strategy: Start strong but resist the urge to sprint out of the gate. Aim for a consistent effort across all running segments, especially in the second half of the race.
  • Mindset: Remember, pain is just weakness leaving the body—embrace it! Channel your inner David Goggins and push through those tough segments, especially when fatigue kicks in.
  • Team Dynamics: In a relay, communication is key. Keep your teammates informed of your pacing and how you’re feeling to optimize transitions and hand-offs.
Conclusion:

Team, you’ve laid a solid foundation, and it’s time to build on it! With targeted training and a strategic approach to your next race, you can shave off those crucial seconds and elevate your performance. Remember, every workout is a step closer to greatness. And as Jocko Willink says, “Discipline equals freedom.” So let’s get disciplined in our training and tackle those weak spots head-on! đŸ’„

Keep pushing, keep improving, and don’t forget to enjoy the journey. You’ve got this! I’m here cheering for you—let’s crush the next one! đŸ’Ș🏆

Best,

The Rox-Coach

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