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 Tesselaar Gertjan'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 Tesselaar Gertjan'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 Tesselaar Gertjan'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 Tesselaar Gertjan'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
05:54.
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
Gertjan Tesselaar delivered a solid performance at the 2024 Amsterdam Hyrox race, finishing in the top 44% of all competitors. His overall time was 01:31:13, placing him in the top 43% of his age group, demonstrating his competitive edge among peers.
His total running time of 00:48:44, which was 03:19 slower than the average, suggests that running may not be his strongest suit compared to other athletes. His early pacing was commendable, as indicated by a fast Running 1 segment, but the subsequent running segments show a decline in pace, suggesting potential pacing issues and fatigue management that need focus. Overall, his profile leans more towards strength, with notable performances in strength-based exercises like Sled Push and Wall Balls.
Segments to Improve
Total Running Time: This is a critical area for improvement. Gertjan should incorporate interval training and tempo runs to enhance his endurance and speed over longer distances. Specific drills like fartlek sessions and hill sprints can improve running efficiency and pacing.
Burpees Broad Jump: The broad jump component requires explosive power. Plyometric exercises such as box jumps, squat jumps, and tuck jumps can aid in increasing explosive strength. Additionally, working on aerobic capacity through high-intensity interval training (HIIT) can help manage fatigue better.
Rowing: To improve rowing times, Gertjan should focus on technique refinement, including stroke efficiency and breathing patterns. Incorporating rowing intervals and practice with different resistance levels can help build muscular endurance and power.
Farmers Carry: Grip strength and core stability are crucial here. Exercises like deadlifts, shrugs, and farmer's walks with varying weights can strengthen the muscles needed for this segment. Additionally, incorporating balance exercises can improve overall stability.
Wall Balls: Although better than average, there's room for improvement. Focusing on squat depth, throw accuracy, and rhythm can lead to faster times. Incorporating medicine ball drills and full-body strength training can enhance performance.
Race Strategies
Pacing Strategy: Establish a consistent pace early in the race to avoid burnout. Consider using a heart rate monitor to maintain an optimal pace during running segments.
Transition Efficiency: Although the Roxzone time was excellent, continuous improvement is beneficial. Practice quick transitions during training sessions to reduce downtime between segments.
Nutritional Strategy: Focus on pre-race nutrition that supports sustained energy levels. During the race, quick energy gels or chews can help maintain energy, especially during longer segments.
By addressing these areas, Gertjan can enhance his performance further in future Hyrox competitions, leveraging his strengths and mitigating weaknesses with targeted training and strategic race execution.