Morssink Dion Hyrox Result

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.

Performance Highlights

NED NED Flag Men 25-29 #160006 01:36:04 197th in AG | Top 70.1% 869th | Top 63.0%
-00:28
46:35
Run Total
-00:03
05:49
Avg. Lap
+00:28
05:23
Best Lap
-00:12
40:39
Workout Total
-00:02
05:04
Avg. Workout
+00:42
08:55
Roxzone

Race Summary

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 Morssink Dion'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 Morssink Dion'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 Morssink Dion'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 Morssink Dion'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 03:00. Check the detail of the improvement plan below.

01:17 Potential Improvement 42.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:17 07:20 to 06:03 42.8%
Farmers Carry 00:49 03:11 to 02:22 27.2%
Run Total 00:30 46:35 to 46:05 16.7%
Ski Erg 00:24 04:59 to 04:35 13.3%
Sled Push 00:00 02:30 to 02:30 0.0%
Sled Pull 00:00 05:25 to 05:25 0.0%
Rowing 00:00 04:58 to 04:58 0.0%
Sandbag Lunges 00:00 05:16 to 05:16 0.0%
Wall Balls 00:00 07:00 to 07:00 0.0%

Splits Time

Morssink Dion Perfect Race
Splits Total Average Total
Running 1 05:48 00:00 04:59 +00:49 00:00 +00:00
Ski Erg 04:59 05:48 04:36 +00:23 04:59 +00:49
Running 2 05:23 10:47 05:24 -00:01 09:35 +01:12
Sled Push 02:30 16:10 03:14 -00:44 14:59 +01:11
Running 3 06:23 18:40 05:54 +00:29 18:13 +00:27
Sled Pull 05:25 25:03 05:38 -00:13 24:07 +00:56
Running 4 05:56 30:28 05:54 +00:02 29:45 +00:43
Burpees Broad Jump 07:20 36:24 06:20 +01:00 35:39 +00:45
Running 5 05:50 43:44 06:08 -00:18 41:59 +01:45
Rowing 04:58 49:34 05:03 -00:05 48:07 +01:27
Running 6 05:25 54:32 05:57 -00:32 53:10 +01:22
Farmers Carry 03:11 59:57 02:26 +00:45 59:07 +00:50
Running 7 05:30 01:03:08 05:56 -00:26 01:01:33 +01:35
Sandbag Lunges 05:16 01:08:38 05:54 -00:38 01:07:29 +01:09
Running 8 06:23 01:13:54 06:48 -00:25 01:13:23 +00:31
Wall Balls 07:00 01:20:17 07:40 -00:40 01:20:11 +00:06
Roxzone 08:55 01:36:04 08:13 +00:42 01:36:04
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dion Morssink's performance in the 2024 Rotterdam HYROX race places him solidly within the top half of his age group and overall participants, demonstrating both his athleticism and areas for improvement. Analysis of his total running time, which was faster than the average, indicates that Dion has a strong runner profile. However, his slower Roxzone time suggests that transitions and possibly overall fitness could be enhanced to further improve his race times. Dion started the race slower than average in the first running segment, which could indicate a cautious pacing strategy or an area for potential speed improvement in the initial stages of the race.

Segments to Improve:

  • Burpees Broad Jump: Dion's performance in this segment was significantly slower than average, indicating a need for improvement in both explosive strength and technique. Specific drills such as plyometric exercises (box jumps, squat jumps, and lunge jumps) could enhance explosive power. Additionally, practicing the technique of broad jumps with a focus on form and landing can improve efficiency. Incorporating burpees into interval training routines will also help improve endurance and speed in this segment.
  • Roxzone: The slower Roxzone time suggests Dion could benefit from improving his transition efficiency between exercises and overall fitness. Incorporating circuit training with minimal rest between exercises can simulate race conditions and improve transition times. Focusing on agility drills and practicing quick transitions between different types of workouts can also reduce Roxzone times.
  • Farmers Carry: This segment was another area of relative weakness. To improve, Dion should focus on grip strength and core stability exercises. Dead hangs, farmer's walks with increasing weight, and wrist curls can enhance grip strength. Core exercises such as planks, deadlifts, and suitcase carries will improve stability and endurance for the Farmers Carry segment.

Race Strategies:

  • Start Strong: Dion's initial running segment was slower than the average. A more aggressive start could help improve his overall time. Introducing dynamic warm-ups and speed drills before the race can prepare his body for a faster onset without risking early fatigue.
  • Pacing: Given Dion's strong running profile, focusing on maintaining a consistent pace in the running segments can leverage his strengths. However, he should also work on not falling into a comfort zone, especially in the first half of the race. Interval training with varied paces can help improve his ability to adjust his speed as needed.
  • Transitions: Improving transition times in the Roxzone can significantly impact Dion's overall performance. Practicing quick changes between running and strength exercises during training sessions can help reduce these times. Setting up mock transition zones during workouts can simulate race conditions and improve efficiency.
  • Strength Training Focus: While Dion shows a strong running profile, balancing this with targeted strength training, particularly focusing on the identified weak segments, can transform his performance from good to exceptional. Incorporating strength workouts twice a week, focusing on compound movements and the specific exercises mentioned above, can yield significant improvements.

By focusing on these targeted improvements and adjusting his training regimen to address these weaknesses, Dion Morssink has the potential to significantly improve his race times and overall performance in future HYROX events.

Similar Athletes
Hammond Olly 2024 Malaga 01:35:51
Welson Mathew 2024 Rotterdam 01:35:51
Jacobs Daniel 2024 Singapore 01:35:42
Thomas Wayne 2024 Birmingham 01:35:36
Hovi Saul 2024 Milan 01:36:33
Hodges Chris 2023 Singapore 01:36:18
Persson Hampus 2024 Stockholm 01:35:50
Kautz Marco 2022 Essen 01:36:30
Cheung Kai Hong 2024 Hong Kong 01:36:14
Rumsby Andrew 2023 Birmingham 01:35:45

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