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.
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 Vingerhoets Talander'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 Vingerhoets Talander'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 Vingerhoets Talander'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 Vingerhoets Talander'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
04:06.
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:
Talander Vingerhoets showcased a commendable performance in the 2024 Rotterdam HYROX race, finishing in the top 32% of all athletes and top 33% in his age group. His overall strength appears to lie in his running capabilities, as evidenced by a total running time of 00:41:26, which is 03:24 faster than average. This indicates a strong runner profile. However, there is a noticeable discrepancy in his performance in strength-focused exercises, suggesting a need for a more balanced training approach focusing both on maintaining his running prowess and significantly improving his strength and transition times between exercises. Notably, his pacing started slower but improved significantly in later running segments, indicating potential issues with race strategy or initial pacing.
Segments to Improve:
Burpees Broad Jump: Talander's performance in the Burpees Broad Jump was significantly below average, taking 02:12 longer than the average competitor. To improve in this area, focus on plyometric training to enhance explosive power, incorporating exercises such as squat jumps, box jumps, and lunge jumps. Additionally, practicing the burpee broad jump itself for technique refinement and endurance will be crucial. A HIIT (High-Intensity Interval Training) regimen that mimics the intensity and duration of this race segment could also prove beneficial.
Roxzone: The Roxzone time indicates slower transitions between exercises. Improving overall fitness through a mix of cardiovascular and strength training will help, but focus on transition drills specifically can also significantly reduce this time. Practicing quick changes from one exercise modality to another in training sessions will help replicate race conditions and improve efficiency.
Sled Pull & Push: For the Sled Pull, which was 00:39 slower than average, and the Sled Push, which was slightly better but still has room for improvement, incorporating more specific sled training into the routine will help. This should include both heavy pulls/pushes for strength and lighter, faster repetitions for endurance and speed. Strengthening the posterior chain muscles through deadlifts, rows, and pull exercises will also support improvements in these areas.
Sandbag Lunges: Falling behind average by 00:34, focusing on lower body strength and stability is key. Weighted lunges, step-ups, and squats will build the necessary strength, while exercises like Bulgarian split squats and single-leg deadlifts improve balance and stability. Sandbag-specific workouts will also ensure that Talander is comfortable and efficient with the awkward load distribution during the race.
Race Strategies:
Start Slow, Finish Strong: Given the initial slower pacing, Talander should consider starting the race at a more conservative pace, allowing for a stronger finish without risking early burnout. This strategy could involve segmenting the race into thirds, gradually increasing effort as the race progresses.
Transitions Practice: Incorporating transition drills into training sessions, focusing on quickly moving from one exercise to the next, will reduce Roxzone time. This can be as simple as setting up a mock race course with short, high-intensity bursts of different exercises followed immediately by quick transitions.
Strength and Endurance Balance: To address the contrast between running and strength performances, Talander should aim for a balanced training program. This could involve alternating days focused on running and strength training or incorporating circuit training that includes both elements within the same workout.
Technique Focus: For the specific segments identified for improvement, dedicating time to technique work within those exercises will yield significant performance benefits. This includes not only the physical execution but also the strategic approach to each segment, such as pacing for burpees or the positioning for sled pulls and pushes.
By focusing on these areas of improvement and implementing the suggested strategies, Talander Vingerhoets can expect to see significant enhancements in his future HYROX race performances.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men