Gilian Van Well 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

— Gilian Van Well Men 25-29 01:11:53 55th in AG | Top 18.5%
-10:38
25:40
Run Total
-01:20
03:12
Avg. Lap
-04:00
00:00
Best Lap
-03:38
26:43
Workout Total
-00:27
03:20
Avg. Workout
+00:19
05:32
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 03:47. Check the detail of the improvement plan below.

01:47 Potential Improvement 47.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 01:47 (From 06:17 to 04:30) 47.1%
BBJ 00:58 (From 04:30 to 03:32) 25.6%
Sled Pull 00:28 (From 04:00 to 03:32) 12.3%
Farmers Carry 00:18 (From 01:54 to 01:36) 7.9%
Sled Push 00:07 (From 02:09 to 02:02) 3.1%
Sandbag Lunges 00:06 (From 03:47 to 03:41) 2.6%
Ski Erg 00:03 (From 04:06 to 04:03) 1.3%
Rowing 00:00 (From 00:00 to 00:00) 0.0%
Run Total 00:00 (From 25:40 to 25:40) 0.0%

Splits Time

Gilian Van Well Perfect Race
Splits Total Average Total
Running 1 05:13 00:00 04:05 +01:08 00:00 +00:00
Ski Erg 04:06 05:13 04:13 -00:07 04:05 +01:08
Running 2 03:44 09:19 04:18 -00:34 08:18 +01:01
Sled Push 02:09 13:03 02:28 -00:19 12:36 +00:27
Running 3 03:58 15:12 04:35 -00:37 15:04 +00:08
Sled Pull 04:00 19:10 04:01 -00:01 19:39 -00:29
Running 4 04:10 23:10 04:34 -00:24 23:40 -00:30
Burpees Broad Jump 04:30 27:20 04:06 +00:24 28:14 -00:54
Running 5 00:00 31:50 04:42 -04:42 32:20 -00:30
Rowing 00:00 31:50 04:30 -04:30 37:02 -05:12
Running 6 00:00 31:50 04:36 -04:36 41:32 -09:42
Farmers Carry 01:54 31:50 01:48 +00:06 46:08 -14:18
Running 7 04:08 33:44 04:35 -00:27 47:56 -14:12
Sandbag Lunges 03:47 37:52 04:06 -00:19 52:31 -14:39
Running 8 04:27 41:39 04:54 -00:27 56:37 -14:58
Wall Balls 06:17 46:06 05:09 +01:08 01:01:31 -15:25
Roxzone 05:32 01:11:53 05:13 +00:19 01:11:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gilian, first off, congrats on your solid performance at the 2025 Maastricht Hyrox event! Finishing 55th in your age group puts you in the top 18% of 298 athletes—that’s a significant achievement. Your overall time of 01:11:53 showcases your dedication and hard work, and with a total running time of 00:25:40, you're clearly a solid runner, clocking in 10:42 faster than the average. It seems you have a runner's profile, but there’s always room for strength development to support your running efficiency.

Let’s talk pacing. Starting off with a 5:13 in your first run was a bit slower than average. It seems like you might've been too cautious or perhaps saving energy for the later stages. We want to find that sweet spot where you’re pushing hard but not burning out too soon. Your second run at 3:44 shows that you picked up the pace—great job! But this inconsistency indicates a need for better pacing strategies across the board.

Segments to Improve:

Now, let’s dive into the segments where there’s room for improvement:

  • Wall Balls (6:17): This was one of your slower segments. To improve here, focus on your technique. Make sure you’re using your legs to generate power, keeping your core tight, and aiming for a steady rhythm. Try practicing with lighter medicine balls to perfect your form before progressing to heavier ones.
  • Burpees Broad Jump (4:30): This segment also needs attention. Work on your explosive power and conditioning. Incorporate broad jump drills into your workouts, focusing on maximizing distance. Pair these with burpee variations to build endurance and speed. Aim for sets of 10-15 reps, with a focus on quick transitions.
  • Sled Pull (4:00): You're stacking against the average here, but we want to turn this into a strength! Increase your sled pull weight gradually, focusing on your grip and core stability. Incorporate resistance bands into your training to build that pulling power. Remember, it’s all about the full-body engagement—don’t let your legs do all the work!
Race Strategies:

For your next race, consider these strategies to optimize your performance:

  • Pacing Strategy: Start your first run at a controlled pace, maybe around 5:00-5:05. This will allow you to conserve energy for the later runs and obstacles. Use a watch or a pacing buddy to help keep you honest.
  • Transition Efficiency: Work on your roxzone time. Practice transitioning between exercises seamlessly. Set up mock races where you simulate the transitions you’ll face, focusing on reducing downtime.
  • Mindset Preparation: As David Goggins says, “You are your own hero.” Visualize your race performance beforehand. Focus on overcoming obstacles mentally before you face them physically. This mental preparation can significantly impact your confidence and performance.
Conclusion:

Gilian, you’ve shown great potential, and with these targeted improvements, you’ll elevate your game to the next level. Remember, “The only easy day was yesterday.” So, let’s put in the work and turn those weaknesses into strengths! Keep grinding, and don’t forget to have some fun along the way—after all, you’re not just training; you’re creating a badass athlete! 💪

Stay strong, stay focused, and see you at the next race!

Yours in performance, The Rox-Coach

Similar Athletes
Paul Smith 2024 Manchester 01:11:42
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Lazaro Perez 2023 Houston 01:12:11
Nigel White 2023 Glasgow 01:12:04
Kamil Piotrowski 2024 Poznan 01:11:49
Conor Morrison 2024 Malaga 01:12:00
Yonghee Lee 2024 Beijing 01:12:13
Ciaran Clancy 2023 Dublin 01:11:50
Abdulaziz Alhouti 2024 Doha 01:11:46
Other Results from this athlete
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