Dive into this athlete’s performance at 2024 Rotterdam 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.
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
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire De Vos Raymon's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights De Vos Raymon's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Men
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the De Vos Raymon's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
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 De Vos Raymon's 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 athlete we identified a possible improvement of
06:59.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Raymon De Vos displayed a commendable performance in the 2024 Rotterdam HYROX race, finishing in the top 38% of all participants and within the top 45% of his age group. A standout feature of Raymon's race was his exceptional strength in certain exercise zones, notably in the Sled Push, Sled Pull, Sandbag Lunges, and Wall Balls, where he outperformed the average by significant margins. These segments showcase his strength capabilities, indicating a strong strength profile. However, his overall running time was 05:24 slower than the average, suggesting that while Raymon possesses excellent strength, his running endurance and speed could be areas for improvement to aim for a more balanced hybrid athlete profile. Additionally, his pacing appeared to start too ambitiously, as indicated by the performance drop in running segments as the race progressed, hinting at a potential misjudgment of pace or insufficient endurance to maintain an optimal pace throughout.
Segments to Improve:
Total Running Time: With the total running time significantly slower than average, focus should be on enhancing cardiovascular endurance and running efficiency. Interval training such as 400m repeats at a faster pace than race pace with equal rest periods can improve VO2 max and running economy. Long, slow runs (60-90 minutes at a comfortable pace) should be incorporated to build endurance. Running drills such as high knees, butt kicks, and strides will help improve form and efficiency.
Roxzone: The slower Roxzone time suggests a need for improved fitness and faster transition times. Circuit training combining cardiovascular exercises with functional strength movements (e.g., kettlebell swings, box jumps, burpees) can enhance overall fitness. Practicing transitions between different exercises can also reduce Roxzone time. Setting up a mock circuit with minimal rest between exercises can mimic race conditions, improving transition speed and efficiency.
Burpees Broad Jump: Although not the weakest segment, there's room for improvement. Enhancing explosive power through plyometric exercises like jump squats, box jumps, and lunge jumps can contribute to better performance. Focusing on form corrections, such as efficient use of arms for momentum and maintaining a steady rhythm, can also yield improvements.
Farmers Carry: Minor improvements can be made in this segment. Grip strength and core stability are crucial. Exercises such as dead hangs, farmer's walks with progressively heavier weights, and core strengthening exercises (planks, Russian twists) can enhance performance in this area.
Race Strategies:
Pacing: Given the tendency to start too fast, implementing a more conservative start can conserve energy for the latter stages of the race. Using a running watch to keep track of pace and setting predefined pace zones can help maintain a steady effort throughout the race.
Transitions: Minimizing time spent in transitions can significantly impact overall time. Practicing quick changes between running and strength exercises during training will make these transitions more efficient during the race. Including dynamic stretches in the warm-up can also ensure the body is prepared to shift between different types of physical activities smoothly.
Endurance Training: Integrating more endurance-focused training sessions, particularly targeting sustained running endurance, can help improve overall race time. Balancing strength training with endurance workouts will develop a more well-rounded athletic profile.
Mental Preparation: Mental resilience plays a crucial role in endurance races. Visualization techniques, setting small, achievable goals throughout the race, and positive self-talk can help maintain focus and motivation.
By focusing on these targeted improvements and strategies, Raymon De Vos can look forward to enhancing his performance in future races, potentially achieving a more balanced profile as a hybrid athlete excelling both in strength and endurance components of HYROX competitions.