Dive into this athlete’s performance at 2024 Amsterdam 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 Van Herk Rens'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 Van Herk Rens'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 Van Herk Rens'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 Van Herk Rens'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
03:32.
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
Rens Van Herk delivered a commendable performance in the 2024 Amsterdam Hyrox race, securing the 608th overall rank and placing within the top 19% of all competitors. Within his age group, he ranked 69th, solidifying his position within the top 17%. His overall time was 01:18:27, indicating a strong performance. However, his total running time was 00:40:14, which was 00:20 slower than the average, suggesting a need for improvement in his running capabilities. Despite this, his strength exercises, like the Sled Push and Sandbag Lunges, were notably faster than average, highlighting a strength-biased profile. His initial running segment was significantly faster than average, indicating a tendency to start the race too fast, which may have affected his endurance in later segments.
Segments to Improve
Run Total: Rens needs to enhance his overall running efficiency. Training should focus on improving running endurance and speed. Implement interval training sessions, such as 400m repeats at race pace with equal recovery time. Additionally, incorporate long, steady runs to build aerobic capacity.
Roxzone: The transition times between exercise zones were slower than average. To improve this, Rens should practice quick transitions during training, simulating race conditions to enhance overall fitness. Drills like shuttle runs with quick turnarounds can help improve agility and transition speed.
Wall Balls: To improve the wall ball segment, Rens can focus on strengthening his lower body and improving coordination. Squat variations, such as goblet squats and front squats, will increase power. Practicing wall ball shots with a focus on form and rhythm will also aid in enhancing this segment.
Ski Erg: Enhancing upper body strength and endurance will benefit Rens in the Ski Erg segment. Exercises like seated rows and lat pull-downs, combined with high-intensity interval training on the Ski Erg machine, can improve performance.
Burpees Broad Jump: Improving explosive power and endurance can help. Plyometric exercises, such as box jumps and burpee sets with short rest intervals, will increase efficiency and speed in this segment.
Race Strategies
Pacing Strategy: Rens should aim for a more consistent pace throughout the race. Starting too fast can lead to fatigue, impacting later segments. Establishing a target pace and sticking to it can prevent early burnout.
Transition Efficiency: Practice race-day transitions to minimize time lost in the Roxzone. Quick hydration and mental preparation between zones can help maintain momentum.
Strength and Running Balance: Although strong in strength segments, balancing running and strength training will provide a more holistic performance. Incorporating hybrid workouts that blend running with bodyweight exercises can improve adaptability.