Hyrox Race Analyzer Bart Vandenbussche

Race Analyzer

Bart Vandenbussche

HYROX Amsterdam · 21 Jan 2026

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Sample Analysis
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Bart Vandenbussche

HYROX Amsterdam · 21 Jan 2026

Open Men 40-44 BEL Bib #83009
01:16:06
Total time
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HYROX
HYROX Amsterdam
21 Jan 2026
Bart Vandenbussche Open Men
🏁 Finish Time 01:16:06 1:16:12 Filter avg Top 47%
🏃 Total Running 8.7km 5:00/km 4:56/km Filter avg Top 60%
Station Mine Filter avg* Ranking
Ski Erg 4:23 4:26 Top 45%
Sled Push 2:34 2:48 Top 33%
Sled Pull 4:16 4:19 Top 51%
Burpee BBJ 3:40 4:41 Top 7%
Row 4:37 4:40 Top 45%
Farmers Carry 1:42 2:00 Top 20%
Sandbag Lunges 4:49 4:34 Top 69%
Wall Balls 6:40 6:02 Top 77%
* Compared to 27752 athletes (Finish time 1:12:00–1:20:00)
sport-buddy.com · Hyrox Race Analyzer
AI Coaching Report
15 May 2026
01:16:06 (4566s) mixed-profile Top 22.3% overall; top 18% M40-44. Running top 26.7% overall; stations top 21.3% overall.

You raced like you were on ~1:12–1:14 trajectory until late, but the finish was determined by a wall-ball breakdown (no-reps + escalating micro-rest) and cumulative run deficits versus 1:12 benchmark pace. The non-running work is generally competitive for your finish cohort, but the last station exposed a mobility/skill + fatigue-management limiter that erased most of the PB potential.

Engine (aerobic)
72
Strength
83
Running Efficiency
68
Muscular Endurance
61
Transitions
88
Overall
72
Primary
Wall-ball mobility/skill + fatigue-management (no-reps, loss of rhythm, poor set strategy) (~66s) High confidence
Secondary
Run-power/pace gap to 1:12 standard (engine + re-acceleration durability) (~162s) Medium confidence
Tertiary
Late-leg durability into lunges + wall balls (local fatigue resistance, mobility cost) (~34s) Medium confidence
Full report →
Health Data
Finish time
vs 143405 athletes — same category & gender · 27752 filtered
1:16:06 Mine
1:16:12 Filter avg
1:30:34 Avg
All athletes: Top 22% Filter: Top 47%
Strength vs Runner
Time split between stations and running legs
Mine
▪Stations 42.9% Running 57.1%▪
Filter avg
Stations 43.8% Running 56.2%
Total Running (incl. RoxZone, 8.7 km)
vs 143405 athletes — same category & gender · 27752 filtered
5:00/km Mine
4:56/km Filter avg
5:50/km Avg
All athletes: Top 27% Filter: Top 60%
Total Stations
vs 143405 athletes — same category & gender · 27752 filtered
32:41 Mine
33:28 Filter avg
39:51 Avg
All athletes: Top 21% Filter: Top 39%
Station Profile (Percentile Ranking)
Outer edge = Best (Top 1%). Center = Worst (Top 100%).
Full report →
Total Running (incl. RoxZone, 8.7 km)
vs 143405 athletes — same category & gender Filter active · 27752 athletes
Total Running (incl. RoxZone)
5:00/km Mine
4:56/km Filter avg
5:50/km Avg
All athletes: Top 27% Filter: Top 60%

Individual runs and RoxZone length differ per venue so they can't be compared globally. Everything below this is compared with athletes that ran on the same venue.

Total Runs only vs RoxZone
vs 2552 athletes — Same venue, same category & gender Filter active · 571 athletes
Total Runs only
38:03 Mine
37:00 Filter avg
41:11 Avg
All athletes: Top 35% Filter: Top 70%
RoxZone
5:26 Mine
6:00 Filter avg
7:05 Avg
All athletes: Top 18% Filter: Top 19%

Individual Runs

Run 1
3:57 Mine
3:35 Filter avg
3:53 Avg
All athletes: Top 56% Filter: Top 88%
Run 2
4:34 Mine
4:26 Filter avg
4:53 Avg
All athletes: Top 38% Filter: Top 70%
Run 3
4:44 Mine
4:42 Filter avg
5:11 Avg
All athletes: Top 31% Filter: Top 54%
Run 4
4:42 Mine
4:42 Filter avg
5:13 Avg
All athletes: Top 29% Filter: Top 51%
Run 5
4:57 Mine
4:50 Filter avg
5:24 Avg
All athletes: Top 35% Filter: Top 66%
Run 6
4:53 Mine
4:44 Filter avg
5:16 Avg
All athletes: Top 37% Filter: Top 72%
Run 7
5:01 Mine
4:43 Filter avg
5:14 Avg
All athletes: Top 46% Filter: Top 86%
Run 8
5:17 Mine
5:20 Filter avg
6:12 Avg
All athletes: Top 27% Filter: Top 44%
Full report →
Total Stations
vs 143405 athletes — all venues, same category & gender Filter active · 27752 athletes
32:41 Mine
33:28 Filter avg
39:51 Avg
All athletes: Top 21% Filter: Top 39%

Individual Stations

Ski Erg (1000m)
4:23 Mine
4:26 Filter avg
4:38 Avg
All athletes: Top 28% Filter: Top 45%
Sled Push (50m)
2:34 Mine
2:48 Filter avg
3:17 Avg
All athletes: Top 22% Filter: Top 33%
Sled Pull (50m)
4:16 Mine
4:19 Filter avg
5:13 Avg
All athletes: Top 28% Filter: Top 51%
Burpee Broad Jump (80m)
3:40 Mine
4:41 Filter avg
5:55 Avg
All athletes: Top 7% Filter: Top 7%
Rowing (1000m)
4:37 Mine
4:40 Filter avg
4:58 Avg
All athletes: Top 25% Filter: Top 45%
Farmers Carry (200m)
1:42 Mine
2:00 Filter avg
2:19 Avg
All athletes: Top 13% Filter: Top 20%
Sandbag Lunges (100m)
4:49 Mine
4:34 Filter avg
5:38 Avg
All athletes: Top 36% Filter: Top 69%
Wall Balls
6:40 Mine
6:02 Filter avg
7:53 Avg
All athletes: Top 42% Filter: Top 77%

Summary

Best & Worst Station
🏆 Best Relative Performance Burpee Broad Jump (80m)
3:40 Mine
4:41 Filter avg
5:55 Avg
All athletes: Top 7% Filter: Top 7%
⚠️ Worst Relative Performance Wall Balls
6:40 Mine
6:02 Filter avg
7:53 Avg
All athletes: Top 42% Filter: Top 77%
Full report →
AI Coaching Report
15 May 2026
01:16:06 (4566s) mixed-profile Top 22.3% overall; top 18% M40-44. Running top 26.7% overall; stations top 21.3% overall.
You raced like you were on ~1:12–1:14 trajectory until late, but the finish was determined by a wall-ball breakdown (no-reps + escalating micro-rest) and cumulative run deficits versus 1:12 benchmark pace. The non-running work is generally competitive for your finish cohort, but the last station exposed a mobility/skill + fatigue-management limiter that erased most of the PB potential.
Top Performance Drivers
1
Wall-ball execution failure under fatigue (mobility/accuracy + pacing-induced breakdown) (~66s) High confidence
Wall balls were +66s vs 1:12 benchmark, and athlete-reported 12 no-reps + collapsing set sizes indicates a technique/targeting + fatigue-management issue more than raw strength.
2
Running speed requirement vs 1:12 benchmark (engine + post-station re-acceleration) (~162s) Medium confidence
Total running was +162s vs 1:12 benchmark (43:29 vs 40:47). Venue runs-only were also +61s vs same-finish cohort, suggesting more than Roxzone alone—likely inability to re-accelerate and hold target pace after stations.
3
Roxzone/transition efficiency (time + opportunity cost on legs) (~34s) Low confidence
Roxzone was +34s vs same-finish cohort at this venue (5:26 vs 6:00 benchmark is actually -34s? Correction: your Roxzone is faster than same-finish; so transitions are a strength, not a limiter.
Assumptions: Benchmark comparison for driver time impacts uses goal_time_benchmarks when available; same-finish benchmarks used only where goal benchmark is not provided (e.g., venue runs-only context). No-reps are assumed to be included in wall-ball time (standard HYROX timing).
📊 Performance Scores
ⓘ tap for details
Engine (aerobic)
72
Strength
83
Running Efficiency
68
Muscular Endurance
61
Transitions / RoxZone
88
Overall HYROX
72
🚧 Performance Limiters
Primary
Wall-ball mobility/skill + fatigue-management (no-reps, loss of rhythm, poor set strategy) (~66s) High confidence
Your wall-ball time was +66s vs 1:12 benchmark and you reported 12 no-reps plus a collapse from planned 20s to sub-10 sets. Given known ankle/hip limits requiring toe-standing and destabilizing the throw path, the root cause is constrained squat mechanics + accuracy degradation under fatigue, amplified by going too hard into the station.
Secondary
Run-power/pace gap to 1:12 standard (engine + re-acceleration durability) (~162s) Medium confidence
To hit 1:12, your run portion needs to be ~2:42 faster overall. Venue runs-only were also slower than same-finish athletes, implying the deficit is not just Roxzone. Stable HR with slowing pace suggests muscular/impact fatigue and/or inability to re-accelerate off stations at target power, rather than purely aerobic capacity.
Tertiary
Late-leg durability into lunges + wall balls (local fatigue resistance, mobility cost) (~34s) Medium confidence
Sandbag lunges were +34s vs 1:12 benchmark and precede the wall-ball collapse. With hip OA and limited ankle dorsiflexion, your cost per rep is likely higher, and fatigue amplifies technique compromises (shorter steps, more vertical oscillation, more bracing), leaving you underprepared for the final station.
Running Analysis Medium confidence
Key issue
To reach 1:12, you need sustained run power closer to benchmark (4:41/km equivalent) and better preservation of legs into lunges + wall balls.
Pacing
Early run was slightly conservative vs same-finish cohort, then a steady, controlled fade rather than a blow-up (runs 2–7 drift from 4:34 to 5:01).
Fatigue
Moderate cumulative fatigue (venue pace-drop 6.2%). HR remains relatively stable (mostly 164–167) while pace slows, suggesting muscular/impact fatigue and post-station re-acceleration cost rather than purely aerobic limitation.
Efficiency
Cadence stays ~167–171 spm with small decline mid-late, supporting that mechanics remain mostly intact; the cost is likely in re-acceleration and stride power after stations.
Stations

Mobility/accuracy breakdown (12 no-reps) + pacing-induced collapse in set size caused stop-start rhythm and a large goal-benchmark gap. High confidence

Likely local leg fatigue + hip/ankle mobility constraints increasing cost per rep and slowing turnover late in race. Medium confidence

At/above goal standard; good power and execution. High confidence

On benchmark; no meaningful gain needed here. High confidence

Slightly off benchmark but not a primary limiter; likely small efficiency gains available in setup/rope management. Medium confidence

Essentially on benchmark. High confidence

Slightly better than benchmark; keep as maintenance. High confidence

Major strength vs benchmark; strong movement economy and conditioning here. High confidence
Goal Projection Medium confidence
01:16:06 (4566s)
Current
01:12:30–01:13:30 (4350–4410s) if wall balls and running close 70–80% of current benchmark gaps while keeping current station strengths
Realistic
01:12:00 (4320s)
Goal
The 1:12 is primarily a running requirement (+162s) plus a single late-station failure (+66s wall balls). Fixing wall balls alone plausibly puts you ~1:14:55; the remaining step to 1:12 is mostly run power/pace and leg durability into lunges/wall balls.
Assumptions: Realistic-time range assumes no regression in burpees/sleds while increasing run intensity and wall-ball practice volume. Run-power zones provided are assumed accurate and comparable across training blocks; race-day run power is not provided.
Progress Previous Race Improving
-532s
+6
Engine
+10
Strength
+4
Running
+12
Musc. End.
0
Transitions
+8
Overall

You’ve made large gains on stations (especially wall balls) and brought the overall time down by 8:52 versus the last recorded race; now the ceiling is set by run pace to 1:12 standard plus late-race leg durability and wall-ball execution under fatigue.

Assumptions: Race history events are comparable categories (Open) and similar course conditions; venue differences may affect station/run times.

↑ Biggest Improvement: Wall Balls + Overall Station Efficiency

Wall balls improved from 548s to 400s (-148s); total stations improved by -283s.

Even with mobility limits, your wall-ball performance is meaningfully better than prior races; the remaining issue is end-stage execution under fatigue and accuracy/no-reps rather than baseline capacity.

High confidence

↓ Biggest Regression: Running Vs Prior Race

Total running improved vs most recent history point (2858s to 2609s, -249s), but compared to 1:12 requirement you still have the largest absolute gap (+162s).

Progress is real, but the goal standard demands a further step-change in sustainable run power after stations.

Medium confidence
🏋️ Training Recommendations
Weekly Structure — 7 sessions/week
Running: 4× Strength: 2× Hyrox: 1× Recovery: 1×
Z2: 75% Threshold: 20% High: 5%
Priority Focus
Wall-ball skill under fatigue (accuracy + set strategy) with mobility-aware mechanics: 70s
This is the single biggest station gap to 1:12 and the only segment you described as a true collapse; eliminating no-reps and preventing stop-start rhythm is the fastest path to ~60–90s gain.
High confidence
HYROX-specific running: threshold-to-tempo durability + post-station re-acceleration: 120s
Running is the largest goal gap (+162s). You need to repeatedly hit target power after compromised stations without drifting into survival pace.
Medium confidence
Leg durability into lunges + wall balls (strength-endurance with joint-friendly loading): 40s
Lunges are +34s and directly precede the wall-ball failure; improving quad/glute endurance and bracing while respecting hip OA reduces the late-race spiral.
Medium confidence

Focus Increase low-intensity volume, improve ankle/hip usable ROM for wall-ball pattern, and build repeatable run power with minimal impact spikes.

  • Higher aerobic density at Z2/LT1
  • Improved wall-ball squat/throw repeatability (reduced no-rep risk)
  • Better tolerance to frequent run re-accelerations
Progression
  • Increase weekly run volume by 5–10% for 3 weeks then deload 1 week; keep 1 long easy run and 1 quality run session.
  • Wall-ball practice frequency 2–3x/week but keep per-session fatigue low initially; progress density before total reps.
Exit criteria
  • Complete 100 wall balls in training with ≤2 no-reps (self-judged strict target) and no set below 10 reps
  • Complete 6 x (3 min @ tempo power + 2 min easy) with stable power and no more than 3–4% drop across reps

Focus Train lunges-to-wall-balls durability and repeated run power after stations; raise tempo/threshold ceiling without extra joint stress.

  • Improved local muscular endurance (quads/glutes/trunk) late
  • Better post-station re-acceleration economy
  • More robust wall-ball execution at high HR
Progression
  • Add 1 compromised-running session weekly; progress by adding 1 round every 2 weeks or slightly raising run power target (1–2%).
  • Lunge volume progresses by density (same reps, less rest) before load increases to protect hip.
Exit criteria
  • Simulation: 3 rounds of (800m run @ goal power + 50m sandbag lunge + 25 wall balls) with wall balls in sets of ≥10 and no accuracy fade
  • Threshold session: 3 x 10 min @ just below LT2 with consistent power and controlled HR rise

Focus Convert fitness into race execution: wall-ball strategy, fueling, and holding target run power with minimal fade.

  • Race-pace specificity
  • Set/rep discipline under fatigue
  • Reduced cumulative fatigue into wall balls
Progression
  • Last 10–14 days reduce total volume 30–45% while keeping 1 short race-pace stimulus and 1 wall-ball technique session weekly.
  • No new loading patterns; keep hip irritation at 0–2/10.
Exit criteria
  • Full HYROX-specific session including 100 wall balls completed with pre-planned sets and ≤3 total misses/no-reps
  • Runs in training: hold goal power after stations with <5% drop late

Warm-up: 8–10 min ankle/hip prep + 2 x 10 air squats to target depth you can control. Main: 6 x 15 wall balls @ race weight, rest 45–60s, strict target; if >1 miss in a set, stop at 15 and add 30s rest (quality gate). Then 3 x 8 eccentric goblet squats (3s down) to box/target depth you can own + 3 x 20 calf raises (slow).

Goal 🎯

Eliminate no-reps and prevent late-set collapse by rehearsing a sustainable set plan and stable mechanics.

Progression ↑
Week-to-week reduce rest by 5–10s or increase to 8 x 15; then shift to 5 x 20 with capped rest. In final phase, practice race plan (e.g., 10-10-10-10-10-10-10-10-10-10 or 15s) based on miss rate.
Why?
Directly targets the root cause: mobility-constrained squat pattern leading to inaccurate throws and stop-start fatigue management.
High confidence

5 rounds: 800m run @ upper-tempo (between LT1 and LT2; controlled) using Stryd power target + 60–75s station (alternate each week: 12–15 wall balls OR 20m sandbag lunge shuttle) + 200m run @ goal power. Rest 2:00 between rounds.

Goal 🎯

Reduce the cost of leaving stations and lock back onto target power quickly without overshooting.

Progression ↑
Add 1 round every 2 weeks (to 6–7 rounds) or tighten rest to 1:30; keep station work crisp with no grind reps.
Why?
Builds exactly what’s missing vs 1:12: repeatable run power after leg-heavy stations and better pacing control into the final stations.
Medium confidence

3 sets (rest 3:00): 50m sandbag lunges at race load (smooth steps, no collapsing) + 2:00 easy jog/walk + 25 wall balls (cap at RPE 7/10; stop set if accuracy degrades). Finish: 3 x 30–45s wall sit + 3 x 10 single-leg RDL (light/moderate) each side.

Goal 🎯

Improve quad/glute/trunk endurance and keep mechanics intact into the final station.

Progression ↑
Add 1 set (to 4) before increasing speed; or keep sets and reduce rest by 30s. If hip symptoms flare, swap jog for SkiErg 2:00 easy.
Why?
Addresses the observed sequence: lunges off benchmark then wall-ball collapse; builds local fatigue resistance with technique gates to protect joints and accuracy.
Medium confidence

Option A: 3 x 10 min @ ~LT2- to LT2 (controlled hard) with 3 min easy jog. Option B (lower impact): 2 x 20 min @ tempo (upper aerobic) with 5 min easy. Keep cadence steady and avoid late power fade.

Goal 🎯

Raise sustainable run power so the 1:12 run requirement becomes physiologically comfortable.

Progression ↑
Add total time at intensity (+5 min every 2 weeks) or slightly increase target power (1–2%) when all reps are even.
Why?
Directly targets the largest absolute benchmark gap (running).
Medium confidence
Constraints
Injury Modification Hip osteoarthritis (near no cartilage) limits tolerance to high-impact volume and deep loaded flexion under fatigue
Keep most running easy; cap weekly intensity to 2 quality sessions; use SkiErg/Row for extra aerobic volume; avoid high-volume deep squats when hip is symptomatic.
Injury Modification Limited ankle dorsiflexion and hip mobility compromises deep squat mechanics and wall-ball accuracy
Use heel elevation/wedges in practice; prioritize ankle/hip mobility and controlled squat patterning; implement accuracy quality gates to prevent practicing bad reps.
Load Management Wall-ball fatigue causes technique breakdown and no-reps late
Progress wall-ball volume by density and quality first; avoid maximal-set training that reinforces failure patterns.
Assumptions: Access to wall-ball setup, sandbag, and at least one erg; if not, sessions will need substitutions. You can tolerate ~35 km/week running currently; volume progressions should be symptom-guided with hip pain monitoring.
Race Strategy
Pacing
Cap the first 2 runs at controlled upper-tempo (do not chase early seconds). Use Stryd: aim to sit just below LT2 through mid-race, then allow a small lift only after lunges if wall-ball plan is intact.
Stations
Wall balls: pre-commit to a conservative set plan (start with sets you can hit clean, e.g., 10s or 15s) and a strict accuracy rule—no hero sets early. Lunges: smooth continuous steps, minimize pauses; treat as setup for wall balls, not a place to gain time at the cost of legs.
Transitions
Keep current Roxzone approach (it is already a strength). Use the same footwear/stance setup for wall balls to reduce variability; rehearse pick-up/put-down and breathing pattern into wall balls.
Medium confidence
Report notes: Same-finish-time benchmarks are assumed representative for this venue and condition set. HR zones provided are assumed based on validated testing; race-day HR is interpreted relative to provided LT2 HR (162–166).
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