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Dennis Nijkamp
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
356 similar athletes.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 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 356 athletes with similar finish time in Hyrox Pro 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 356 athletes with similar finish time in Hyrox Pro 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 356 athletes with similar finish time in Hyrox Pro 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 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
00:30.
Check the detail of the improvement plan below.
Based on 356 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Nijkamp Dennis, you crushed it out there in Maastricht! Finishing with an overall time of 01:32:25 puts you in the top 84% of your age group. That’s something to be proud of! Your total running time of 00:39:13 is impressive—3:49 faster than average! This clearly highlights your strength as a runner. However, looking at your splits, it seems like you started off a bit slower on the first running segment. Remember, the first lap is your warm-up lap, not a coffee break! The balance between your running and functional strength is where we’ll focus next. Let's transform those strengths into unbeatable performance!
Segments to Improve:
Running 1 (00:07:05, 02:39 slower than average): Starting too slow can set the wrong tone for the race. To improve this segment, engage in pacing drills. Try doing interval runs where you alternate between slower and faster paces, gradually increasing your average speed. Incorporate tempo runs at race pace to condition your body to sustain faster speeds from the get-go.
Ski Erg (00:04:36, 00:17 slower than average): While you still performed well, we can squeeze out more time here. Focus on your technique—make sure you're engaging your core and driving with your legs. Add in specific ski erg intervals at a high intensity, aiming for 30 seconds on, 30 seconds off, for 10 rounds. This will build stamina and efficiency.
Roxzone (00:07:42, 00:34 slower than average): This is an area where we can make significant improvements. The roxzone is your chance to recover, but it shouldn’t feel like a vacation! Work on transitioning quickly between exercises. Incorporate transition drills in your training—set a timer and practice moving from one exercise to another with minimal downtime. Consider incorporating functional movements that mimic the transitions in Hyrox to improve your overall fitness and speed.
Burpees Broad Jump (00:05:12, 00:06 slower than average): Burpees can be a real energy zapper! Focus on form—keep your movements sharp and explosive. Add in circuit training with high-rep burpees and jumps to build endurance. Try doing 5 sets of 10 burpees with a quick 30-second rest in between, aiming to reduce your rest time as you get stronger.
Wall Balls (00:06:47, 01:01 faster than average): Good job being faster here! Just remember, if you’re ahead of the average, keep that momentum! Try adding more weight to your wall balls during training to increase your strength and power, which will help in maintaining speed during the race.
Race Strategies:
Pacing: Start with a controlled pace on the first lap. Aim for about 10-15 seconds slower than your goal pace to conserve energy for the later segments.
Transition Efficiency: Make a quick mental checklist of your next exercise while finishing the current one. This mental preparation will help you switch gears faster.
Breathing Techniques: High-intensity races can leave you gasping. Practice rhythmic breathing techniques during training to help manage your breath during tough segments.
Hydration and Nutrition: Keep your energy levels up with a balanced diet leading up to the race. Consider electrolytes during longer training sessions to ensure you’re race-ready.
Mental Toughness: Channel your inner Goggins! When you feel fatigue creeping in, remember: “Most of us are only living up to 40% of our potential.” Push through the pain—it's where the magic happens!
Conclusion:
Dennis, you’ve got the heart of a champion! With strategic improvements in pacing, transitions, and specific segments like the Ski Erg and Burpees, you’ll be on track to blast through your personal bests. Remember, it’s not just about the destination but the journey you take to get there! Keep grinding, keep improving, and who knows? The podium might just be calling your name next time! 💪💥
Let’s keep that fire burning and turn those weaknesses into strengths. And always remember, “You are your only limit.” So let’s break through those barriers together. The Rox-Coach is here to support you every step of the way! 🏆
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 Pro Men