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 Dort Twan'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 Dort Twan'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 Dort Twan'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 Dort Twan'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
05:03.
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
Twan Van Dort delivered a solid performance in the 2024 Amsterdam Hyrox race, placing in the top 27% overall and the top 25% in his age group. With an overall time of 01:22:05, Twan demonstrated a strong capacity in strength-based exercises, excelling significantly in segments like the Sled Push and Wall Balls, where he ranked among the top percentiles. However, his total running time was slower than average by 03:02, indicating a potential area for improvement in running efficiency and endurance. The running segments suggest a fast start but a notable slowdown in the middle segments (Running 3 and Running 4), which implies that his endurance might have been challenged as the race progressed. Overall, Twan exhibits a hybrid athlete profile, with a slight edge towards strength over running.
Segments to Improve
Total Running Time:
Twan's running performance showed early promise but declined in the middle segments. To improve, he should focus on building endurance and pacing strategies to maintain speed throughout the race.
Long-Distance Runs: Incorporate weekly long runs at a steady pace to enhance aerobic capacity.
Interval Training: Implement interval sessions (e.g., 400m repeats at race pace with short recovery) to boost speed endurance.
Tempo Runs: Perform tempo runs to develop the ability to sustain faster paces for longer periods.
Roxzone:
The Roxzone segment was notably slower, indicating that transitions could be optimized. Improving overall fitness and transition strategies will help reduce time lost in these areas.
Transition Drills: Practice quick transitions between different exercises to simulate race conditions.
Core Workouts: Strengthen the core to improve stability and efficiency during transitions.
Rowing:
Rowing was slower than average, suggesting a need for enhanced rowing technique and power output.
Rowing Technique: Focus on form corrections, such as maintaining a strong posture and using legs effectively.
Power Intervals: Include short bursts of high-intensity rowing to increase power and speed.
Burpees Broad Jump:
While slightly better than average, further gains can be achieved by improving explosiveness and efficiency.
Plyometric Training: Incorporate exercises like box jumps and squat jumps to enhance power.
Burpee Technique: Refine form to ensure a quick and fluid motion throughout each rep.
Ski Erg:
Improved ski erg performance can be achieved through enhanced technique and strength.
Upper Body Strength: Focus on exercises like pull-ups and tricep dips to build pulling power.
Technique Drills: Practice efficient movement patterns on the ski erg to reduce energy expenditure.
Race Strategies
Pacing: Implement a race strategy that maintains a consistent pace, avoiding a fast start that can lead to fatigue in later segments.
Transition Efficiency: Prioritize efficiency in transitions by minimizing time spent in the Roxzone through focused practice.
Energy Management: Monitor energy levels throughout the race, ensuring adequate hydration and nutrition to sustain performance.