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 Van Vlijmen Wouter'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 Vlijmen Wouter'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 Vlijmen Wouter'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 Vlijmen Wouter'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
04:05.
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:
Wouter Van Vlijmen showcased a commendable performance in the 2024 Rotterdam HYROX race, landing him in the top 21% of all participants and top 24% in his age group. His total running time was 00:42:44, which is 00:09 faster than the average, indicating a strong running profile. However, there's a notable discrepancy in his performance in strength-focused segments and transitions, as indicated by his Roxzone time being 00:37 slower than average. This suggests that while Wouter has a solid running foundation, there is room for improvement in his overall fitness, strength exercises, and transition efficiency. His pacing appeared to start slower in the initial running segments but improved significantly in later runs, indicating potential issues with race pacing or initial stamina management.
Segments to Improve:
Sled Pull: Wouter's sled pull segment was significantly slower than average, suggesting a need to improve his pulling strength and technique. Incorporating compound lifts like deadlifts, rows, and pull-ups can enhance his overall pulling power. Specific sled pull drills, focusing on keeping a low center of gravity and driving through the legs, will also improve efficiency in this segment.
Rowing: A slower than average rowing time indicates potential weaknesses in both technique and cardiovascular endurance. High-intensity interval training (HIIT) on the rowing machine can enhance cardiovascular capacity, while technique drills focusing on proper catch, drive, and recovery phases will increase rowing efficiency.
Roxzone: The slower Roxzone time suggests Wouter could benefit from increased overall fitness and faster transitions. Circuit training that mimics the race's structure, combining strength exercises with short running bursts, can help improve transition times and overall endurance.
Race Strategies:
Improve Pacing: Wouter should focus on a more consistent pacing strategy throughout the race. Starting at a moderate pace and gradually increasing intensity can help conserve energy for strength segments and improve overall performance. Practicing pacing during training runs and incorporating tempo runs can aid in developing a better sense of sustainable speed.
Strength and Endurance Balance: As Wouter has a stronger running profile, incorporating more strength training into his routine, particularly exercises targeting weaknesses identified in the sled pull and rowing segments, will create a more balanced athlete profile. Emphasis on functional fitness exercises that mimic race movements will be particularly beneficial.
Transition Efficiency: To reduce Roxzone time, practicing quick transitions between running and strength exercises during training sessions will be crucial. This includes setting up mock transition areas and timing transitions during workouts to minimize downtime and improve overall race fluidity.
By addressing these specific areas of improvement with targeted training strategies and race execution tactics, Wouter Van Vlijmen can significantly enhance his performance in future HYROX races. Emphasizing a balanced approach to running, strength training, and efficient transitions will be key to climbing the ranks in his category.