Dennis Kruijntjens 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

NED Flag Dennis Kruijntjens Men 40-44 01:39:08 139th in AG | Top 79.9%
-33:45
14:38
Run Total
-04:13
01:49
Avg. Lap
-10:38
54:27
Best Lap
-07:33
34:39
Workout Total
-00:57
04:19
Avg. Workout
+34:41
43:20
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 00:10. Check the detail of the improvement plan below.

00:10 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 00:10 (From 07:50 to 07:40) 100.0%
Ski Erg 00:00 (From 04:29 to 04:29) 0.0%
Sled Push 00:00 (From 02:09 to 02:09) 0.0%
Sled Pull 00:00 (From 03:43 to 03:43) 0.0%
BBJ 00:00 (From 05:40 to 05:40) 0.0%
Rowing 00:00 (From 04:47 to 04:47) 0.0%
Farmers Carry 00:00 (From 01:45 to 01:45) 0.0%
Sandbag Lunges 00:00 (From 04:16 to 04:16) 0.0%
Run Total 00:00 (From 14:38 to 14:38) 0.0%

Splits Time

Dennis Kruijntjens Perfect Race
Splits Total Average Total
Running 1 06:46 00:00 05:06 +01:40 00:00 +00:00
Ski Erg 04:29 06:46 04:39 -00:10 05:06 +01:40
Running 2 04:41 11:15 05:32 -00:51 09:45 +01:30
Sled Push 02:09 15:56 03:24 -01:15 15:17 +00:39
Running 3 09:19 18:05 06:03 +03:16 18:41 -00:36
Sled Pull 03:43 27:24 05:52 -02:09 24:44 +02:40
Running 4 07:29 31:07 06:02 +01:27 30:36 +00:31
Burpees Broad Jump 05:40 38:36 06:37 -00:57 36:38 +01:58
Running 5 00:00 44:16 06:19 -06:19 43:15 +01:01
Rowing 04:47 44:16 05:07 -00:20 49:34 -05:18
Running 6 54:27 49:03 06:06 -11:39 54:41 -05:38
Farmers Carry 01:45 43:30 02:30 -00:45 01:00:47 -17:17
Running 7 57:11 45:15 06:06 -08:55 01:03:17 -18:02
Sandbag Lunges 04:16 42:26 06:12 -01:56 01:09:23 -26:57
Running 8 54:45 46:42 07:03 -12:18 01:15:35 -28:53
Wall Balls 07:50 41:27 07:51 -00:01 01:22:38 -41:11
Roxzone 43:20 01:39:08 08:39 +34:41 01:39:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Kruijntjens Dennis, you’ve made some solid strides in this Hyrox race! Finishing with an overall time of 01:39:08 places you in the top 79% of your age group, which is commendable. Your total running time of 00:14:38 is spectacularly faster than the average, showcasing your strengths as a runner. But let’s not kid ourselves; this isn't a marathon! You’re in a hybrid competition, and that means we need to balance your running prowess with those other intense exercises.

Your pacing had some ups and downs. It looks like you started off a bit too fast, especially in the early running segments. That initial excitement can lead to a faster-than-ideal pace, which may have contributed to your slower subsequent runs. Remember, it’s a marathon, not a sprint—unless, of course, you’re sprinting to the finish line!

Overall, you have a runner’s profile, but there’s definitely room to build strength and improve transition times. Your Roxzone was notably slower than average, indicating potential areas for improvement in overall fitness and transition efficiency. Let’s break it down and see how we can turn these segments into your strengths!

Segments to Improve:
  • Running 1: 00:06:46 (01:42 slower than average)
  • Running 3: 00:09:19 (03:15 slower than average)
  • Running 4: 00:07:29 (01:26 slower than average)
  • Roxzone: 00:43:20 (34:46 slower than average)

Your first run segment was notably slower, which set the tone for the rest of the race. You need to work on pacing strategies. Here’s how:

  • Pacing Drills: Incorporate interval training into your routine. For instance, run 800m at a challenging pace followed by a 400m recovery jog. This will help you gauge your energy expenditure during races.
  • Endurance Runs: Build your endurance with longer, steady-state runs. Aim for 60-90 minutes at a conversational pace to develop aerobic capacity without burning out.
  • Roxzone Efficiency: Work on transition drills. Set up a mock race at your gym or park. Transition quickly between running and exercises—practice putting on and taking off gear efficiently while maintaining your heart rate. This can shave precious seconds off your Roxzone time.

Now, let’s tackle those specific segments:

  • Running 3: Focus on your form during the run. Ensure that you're not overstriding and that your cadence is around 180 steps per minute. Practicing form drills like high knees and butt kicks can be beneficial.
  • Strength Training: Incorporate compound movements into your routine—think squats, deadlifts, and lunges. Not only will this help with your overall strength but it will also improve your running efficiency.
  • Transition Drills: Focus on exercises that mimic the transitions between running and strength workouts. For example, practice going straight into a sled push after a run to simulate race conditions.
Race Strategies:

During the next race, remember to:

  • Pace Yourself: Start at a controlled pace. Use your initial runs to find a rhythm rather than pushing too hard right from the start.
  • Mind Your Transitions: Have a clear plan for each transition. Visualize yourself moving fluidly from running to each exercise. The less time you spend thinking, the more time you save!
  • Stay Hydrated and Fueled: Proper nutrition and hydration can make or break your performance. Practice your fueling strategy during training runs to see what works best for you.
Conclusion:

Kruijntjens Dennis, you’ve got the potential to crush your next Hyrox challenge! Remember, “The only way to get better is to push yourself beyond your limits.” Embrace the grind, and don’t shy away from the tough work ahead. You’re already among the top competitors in your age group, and with focused training on pacing, strength, and transitions, you'll be in the top ranks soon enough. So lace up those shoes, and let’s turn those weaknesses into strengths! 💪🏆

And remember, if you ever feel like giving up, just think about what you’d look like in a "before" picture! Now go out there and show them what you’re made of!

- 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 Men
Similar Athletes
Minh Vu 2024 Milan 01:39:08
Barry Donnelly 2024 Dublin 01:39:13
Jeremy Randolph 2025 Las Vegas 01:38:44
Stewart Hilditch 2024 Glasgow 01:39:38
Graeme Woods 2024 Nice 01:39:01
Cornelius Van Zyl 2024 Hong Kong 01:38:45
Damian WĹ‚odek 2024 Gdansk 01:39:08
Gerard O Gorman 2023 Sydney 01:39:17
Enrique Martin Alonso 2021 Madrid 01:39:02
Humberto Neves Delgado 2024 Amsterdam 01:39:26
Other Results from this athlete
2022 Maastricht Dennis Kruijntjens 01:30:36

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