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 Ouwendorp Gerben'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 Ouwendorp Gerben'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 Ouwendorp Gerben'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 Ouwendorp Gerben'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
04:57.
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
Gerben Van Ouwendorp delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 42% overall and top 41% in his age group. His overall time was 01:29:42, with a total running time of 00:48:19, which is 3 minutes and 32 seconds slower than the average, suggesting a need for improvement in running endurance. Notably, his strengths were evident in the strength-based exercises such as the Ski Erg and Sled Push, where he performed significantly faster than average. His pacing analysis indicates that he started the race at a slower pace and maintained or slightly improved his pace through the middle segments but slowed down towards the final running laps, suggesting a need for better pacing strategy and endurance training. Overall, Gerben showcases a strong hybrid profile with a slight edge towards strength over running.
Segments to Improve
Running: Gerben's total running time and individual running splits show room for improvement. To enhance his running performance, incorporating interval training, tempo runs, and long-distance endurance runs into his routine will be beneficial. Exercises such as hill sprints and fartlek training can help build speed and stamina. Improving running form through drills focusing on posture, cadence, and foot strike can also enhance efficiency.
Roxzone: Although Gerben's Roxzone time was slightly faster than average, optimizing transition efficiency can lead to better overall performance. Practicing quick transitions between exercises and running, and minimizing rest periods during training sessions can help develop this skill.
Wall Balls: Despite being faster than average, there's potential for further improvement. Focusing on increasing leg strength and endurance through exercises such as squats and box jumps can enhance wall ball performance. Additionally, practicing wall ball technique regularly can help improve speed and accuracy.
Sled Pull: Working on grip strength and upper body conditioning can improve performance in the sled pull. Incorporate exercises like deadlifts, bent-over rows, and farmer's walks into training routines to build the necessary strength and endurance.
Race Strategies
Pacing Strategy: Start the race at a moderate pace to conserve energy for later stages. Implement a negative split strategy, where the second half of the race is run faster than the first, to maintain energy levels and avoid fatigue.
Transition Management: Plan and practice transitions between running and exercises to reduce Roxzone time. Developing a smooth and swift transition routine can help maintain momentum throughout the race.
Compromised Running Scenarios: Train for running immediately after strength exercises by incorporating compromised running drills into the routine. This will help adapt the body to the fatigue experienced during the race and maintain running performance.