Bas Janssen Hyrox Result

Dive into this athlete’s performance at 2025 Maastricht 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.

Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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Performance Highlights

— Bas Janssen Men 30-34 01:25:36 211th in AG | Top 61.9%
-11:39
30:47
Run Total
-01:27
03:50
Avg. Lap
-04:33
00:00
Best Lap
+05:09
41:23
Workout Total
+00:39
05:10
Avg. Workout
+01:08
08:07
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 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 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 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 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 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 07:51. Check the detail of the improvement plan below.

04:15 Potential Improvement 54.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sandbag Lunges 04:15 (From 09:03 to 04:48) 54.1%
BBJ 01:58 (From 06:56 to 04:58) 25.1%
Wall Balls 01:32 (From 07:32 to 06:00) 19.5%
Farmers Carry 00:06 (From 02:08 to 02:02) 1.3%
Ski Erg 00:00 (From 04:20 to 04:20) 0.0%
Sled Push 00:00 (From 02:19 to 02:19) 0.0%
Sled Pull 00:00 (From 04:22 to 04:22) 0.0%
Rowing 00:00 (From 04:43 to 04:43) 0.0%
Run Total 00:00 (From 30:47 to 30:47) 0.0%

Splits Time

Bas Janssen Perfect Race
Splits Total Average Total
Running 1 05:05 00:00 04:38 +00:27 00:00 +00:00
Ski Erg 04:20 05:05 04:27 -00:07 04:38 +00:27
Running 2 03:53 09:25 04:56 -01:03 09:05 +00:20
Sled Push 02:19 13:18 02:54 -00:35 14:01 -00:43
Running 3 04:05 15:37 05:21 -01:16 16:55 -01:18
Sled Pull 04:22 19:42 04:58 -00:36 22:16 -02:34
Running 4 04:07 24:04 05:20 -01:13 27:14 -03:10
Burpees Broad Jump 06:56 28:11 05:19 +01:37 32:34 -04:23
Running 5 00:00 35:07 05:30 -05:30 37:53 -02:46
Rowing 04:43 35:07 04:49 -00:06 43:23 -08:16
Running 6 04:17 39:50 05:21 -01:04 48:12 -08:22
Farmers Carry 02:08 44:07 02:11 -00:03 53:33 -09:26
Running 7 04:16 46:15 05:21 -01:05 55:44 -09:29
Sandbag Lunges 09:03 50:31 05:07 +03:56 01:01:05 -10:34
Running 8 05:04 59:34 05:56 -00:52 01:06:12 -06:38
Wall Balls 07:32 01:04:38 06:29 +01:03 01:12:08 -07:30
Roxzone 08:07 01:25:36 06:59 +01:08 01:25:36
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Bas, first off, congratulations on completing the 2025 Maastricht Hyrox event! Finishing in the top 61% of a competitive field is no small feat. Your overall time of 01:25:36 demonstrates solid effort and determination. It’s clear that you have a strong runner's profile, with a total running time of 30:47, which is an impressive 11:43 faster than average. However, let's not ignore the elephant in the room—your pacing. You started off a bit too fast during Running 1, which might have cost you some precious seconds later on. Remember, "Slow is smooth, smooth is fast." You need to find that sweet spot where you’re pushing hard but not burning the candle at both ends too early. The goal is to keep that engine roaring throughout the race! đŸ’„

Segments to Improve:
  • Sandbag Lunges (00:09:03): Yikes, this segment really put the brakes on your overall performance. To improve here, focus on building strength in your legs and core while also enhancing your endurance. Try incorporating these drills:
    • Weighted Lunges: Start with light weights and gradually increase as you become more comfortable. Aim for 3 sets of 10-12 reps.
    • Walking Lunges: This will help with your dynamic stability. Go for longer distances, ideally around 20-30 meters, 3 sets.
    • Core Stability Exercises: Planks and side planks will help solidify your core, which is crucial when lunging. Aim for 3 sets of 30-60 seconds.
  • Burpees Broad Jump (00:06:56): These should be your friend, not your foe! To refine your technique, focus on explosiveness. Here are some targeted drills:
    • Burpee Technique Drills: Break the movement down; practice just the squat and jump, then gradually piece it together.
    • Broad Jump Drills: Work on explosiveness with broad jumps—3 sets of 5 jumps focusing on distance and landing.
    • Interval Training: Incorporate high-intensity interval training (HIIT) that includes burpees and jumping exercises to build your overall explosiveness and conditioning.
  • Wall Balls (00:07:32): Let's turn that wall into a stepping stone! This segment can be improved with better technique and endurance:
    • Wall Ball Technique: Ensure you’re squatting deep and using your legs to drive the ball. A common mistake is relying too much on upper body strength.
    • High Repetition Sets: Incorporate 3 sets of 15-20 wall balls into your workouts. Focus on maintaining a steady rhythm.
    • Strength Training: Add in squats and shoulder presses to build the strength necessary to handle those wall balls effectively.
Race Strategies:
  • Pacing: Start slow. Seriously, Bas. It’s not a sprint, it’s a marathon disguised as a series of painful exercises. Find your pace in those first running segments and try to maintain it.
  • Transition Efficiency: You spent 8:07 in the roxzone, which is slower than average. Work on your transition speed between exercises. Practice quick changes in your training sessions—time yourself and aim to cut down those seconds!đŸ’Ș
  • Stay Hydrated and Fueled: Make sure you're hydrating well in the lead-up to the race. Also, consider small snacks like energy gels during the race to keep your energy levels up. Just don’t take too many of those; we don’t want an over-caffeinated situation!
Conclusion:

Bas, you’ve got the potential to take your performance to the next level. Remember, “It’s not about how hard you hit, it’s about how hard you can get hit and keep moving forward.” Adapt your training to work on those segments that need improvement, and don’t forget that consistency is key. The more you challenge yourself, the stronger and faster you’ll become. Keep pushing those limits, and who knows, maybe next time you’ll be in the top 50%! Keep grinding, and remember, every rep counts!🏆

And hey, if someone asks you why you’re training so hard, just tell them you’re training for the Olympics
 of suffering! 😉

You've got this, Bas! Keep pushing forward! Remember, I'm here to help you unleash your inner beast—let's crush it together. Yours, The Rox-Coach!

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