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.
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.
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.
This section showcases the entire De Graaf Nick'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 Graaf Nick's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Graaf Nick'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.
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 Graaf Nick'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 04:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:27 | 41:53 to 39:26 | 50.0% |
| Wall Balls | 01:34 | 07:04 to 05:30 | 32.0% |
| Sled Pull | 00:21 | 04:36 to 04:15 | 7.1% |
| Burpees Broad Jump | 00:16 | 04:46 to 04:30 | 5.4% |
| Rowing | 00:14 | 04:50 to 04:36 | 4.8% |
| Ski Erg | 00:02 | 04:18 to 04:16 | 0.7% |
| Sled Push | 00:00 | 02:19 to 02:19 | 0.0% |
| Farmers Carry | 00:00 | 01:26 to 01:26 | 0.0% |
| Sandbag Lunges | 00:00 | 03:38 to 03:38 | 0.0% |
| De Graaf Nick | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:34 | 00:00 | 04:23 -00:49 | 00:00 +00:00 |
| Ski Erg | 04:18 | 03:34 | 04:21 -00:03 | 04:23 -00:49 |
| Running 2 | 05:04 | 07:52 | 04:44 +00:20 | 08:44 -00:52 |
| Sled Push | 02:19 | 12:56 | 02:44 -00:25 | 13:28 -00:32 |
| Running 3 | 05:45 | 15:15 | 05:08 +00:37 | 16:12 -00:57 |
| Sled Pull | 04:36 | 21:00 | 04:35 +00:01 | 21:20 -00:20 |
| Running 4 | 05:32 | 25:36 | 05:06 +00:26 | 25:55 -00:19 |
| Burpees Broad Jump | 04:46 | 31:08 | 04:54 -00:08 | 31:01 +00:07 |
| Running 5 | 05:29 | 35:54 | 05:15 +00:14 | 35:55 -00:01 |
| Rowing | 04:50 | 41:23 | 04:41 +00:09 | 41:10 +00:13 |
| Running 6 | 05:18 | 46:13 | 05:08 +00:10 | 45:51 +00:22 |
| Farmers Carry | 01:26 | 51:31 | 02:04 -00:38 | 50:59 +00:32 |
| Running 7 | 05:26 | 52:57 | 05:07 +00:19 | 53:03 -00:06 |
| Sandbag Lunges | 03:38 | 58:23 | 04:45 -01:07 | 58:10 +00:13 |
| Running 8 | 05:47 | 01:02:01 | 05:35 +00:12 | 01:02:55 -00:54 |
| Wall Balls | 07:04 | 01:07:48 | 05:59 +01:05 | 01:08:30 -00:42 |
| Roxzone | 05:56 | 01:20:43 | 06:14 -00:18 | 01:20:43 |
Nick De Graaf delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 24% overall and the top 22% in his age group. Despite his strong start, particularly in the Running 1 segment where he was significantly faster than average, his overall running time was 59 seconds slower than the average. This suggests that Nick has a balanced profile with strengths in both running and strength events, though with a slight leaning towards strength. His exceptional performance in strength-based segments like the Farmers Carry and Sandbag Lunges further highlights this inclination. However, his running pace slowed considerably in the middle segments, suggesting a need for improved endurance and pacing strategy.
Although Nick's initial running segment was significantly faster, his overall running time lagged slightly behind the average. To enhance his endurance and maintain a consistent pace, Nick should incorporate interval training, focusing on both speed and endurance. Exercises: Long-distance runs (5-10 km), tempo runs, and interval sprints (e.g., 400m repeats at 80% effort with 1-minute rest).
This segment was notably slower, indicating a need for improved muscular endurance and technique. Nick should focus on strengthening his lower body and honing his wall ball technique. Exercises: Squats (varied types: back, front, goblet), wall ball drills focusing on form and breathing, and plyometric exercises like box jumps.
Improvements in explosive strength and technique could significantly boost performance. Nick should emphasize dynamic movements and core stability. Exercises: Burpee variations, broad jump drills, and core exercises like planks and Russian twists.
Though slightly faster than average, optimizing transition times can shave off crucial seconds. Focus on agility and transition drills. Exercises: Agility ladder drills, shuttle runs, and practice transitioning between different exercise stations without rest.
To improve in this strength segment, Nick should focus on upper body and grip strength. Exercises: Sled pulls with varied weights, pull-ups, and grip strength exercises such as farmer's walks with heavy weights.
With targeted training and refined race strategies, Nick De Graaf can build on his strengths and improve performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Rhodes Adam | 2023 London | 01:20:32 | |
| Cheema B | 2022 Hong Kong | 01:21:13 | |
| De La Puente Alfonso Jose Angel | 2023 Bilbao | 01:20:57 | |
| Bammens Bjorn | 2022 Maastricht | 01:20:30 | |
| Dalvand Meysam | 2024 Perth | 01:21:12 | |
| Flores Anthony | 2023 Los Angeles | 01:20:57 | |
| Cura Carlos | 2024 Madrid | 01:21:04 | |
| Crowe Richard | 2024 Birmingham | 01:20:47 | |
| Kirwan Jamie | 2024 Birmingham | 01:21:04 | |
| Striekwold Lars | 2024 Rotterdam | 01:20:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Amsterdam | 01:42:55 | |
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