Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Binnenmars Lucas'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 Binnenmars Lucas's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Binnenmars Lucas'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.
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 Binnenmars Lucas'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 06:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:20 | 43:49 to 40:29 | 50.4% |
| Sled Push | 02:05 | 04:40 to 02:35 | 31.5% |
| Sled Pull | 01:00 | 05:26 to 04:26 | 15.1% |
| Burpees Broad Jump | 00:12 | 04:55 to 04:43 | 3.0% |
| Ski Erg | 00:00 | 04:18 to 04:18 | 0.0% |
| Rowing | 00:00 | 04:33 to 04:33 | 0.0% |
| Farmers Carry | 00:00 | 01:42 to 01:42 | 0.0% |
| Sandbag Lunges | 00:00 | 04:03 to 04:03 | 0.0% |
| Wall Balls | 00:00 | 04:57 to 04:57 | 0.0% |
| Binnenmars Lucas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:35 | 00:00 | 04:29 -00:54 | 00:00 +00:00 |
| Ski Erg | 04:18 | 03:35 | 04:24 -00:06 | 04:29 -00:54 |
| Running 2 | 05:15 | 07:53 | 04:51 +00:24 | 08:53 -01:00 |
| Sled Push | 04:40 | 13:08 | 02:51 +01:49 | 13:44 -00:36 |
| Running 3 | 05:49 | 17:48 | 05:15 +00:34 | 16:35 +01:13 |
| Sled Pull | 05:26 | 23:37 | 04:45 +00:41 | 21:50 +01:47 |
| Running 4 | 05:42 | 29:03 | 05:14 +00:28 | 26:35 +02:28 |
| Burpees Broad Jump | 04:55 | 34:45 | 05:02 -00:07 | 31:49 +02:56 |
| Running 5 | 05:49 | 39:40 | 05:23 +00:26 | 36:51 +02:49 |
| Rowing | 04:33 | 45:29 | 04:45 -00:12 | 42:14 +03:15 |
| Running 6 | 05:43 | 50:02 | 05:16 +00:27 | 46:59 +03:03 |
| Farmers Carry | 01:42 | 55:45 | 02:07 -00:25 | 52:15 +03:30 |
| Running 7 | 05:44 | 57:27 | 05:15 +00:29 | 54:22 +03:05 |
| Sandbag Lunges | 04:03 | 01:03:11 | 04:54 -00:51 | 59:37 +03:34 |
| Running 8 | 06:15 | 01:07:14 | 05:47 +00:28 | 01:04:31 +02:43 |
| Wall Balls | 04:57 | 01:13:29 | 06:15 -01:18 | 01:10:18 +03:11 |
| Roxzone | 04:48 | 01:23:04 | 06:31 -01:43 | 01:23:04 |
Lucas' total running time of 00:43:49 was 03:44 slower than the average for his finish time. This indicates that he could benefit from improving his overall fitness and transition times in order to decrease the time spent in the roxzone. Additionally, his best running lap was 00:03:35, which was 00:46 faster than the average. This suggests that he has a stronger running profile and should focus on maintaining and improving his running capabilities.
To improve the Run Total segment, it is recommended that Lucas incorporate interval training and speed work into his running routine. This will help him increase his overall running speed and endurance. Additionally, he should focus on improving his transition time between segments to reduce the time spent in the roxzone.
For the Sled Push segment, Lucas can benefit from incorporating strength training exercises that target the muscles used during the push. Exercises such as squats, lunges, and deadlifts can help improve his lower body strength, allowing for more power during the sled push.
In the Running 3, Running 7, Running 4, Running 5, and Running 6 segments, Lucas should focus on improving his overall running endurance. Long distance runs and tempo runs can help him build his cardiovascular fitness and improve his running speed. Additionally, incorporating hill sprints and interval training can help him improve his speed and power on inclines.
For the Running 2 and Running 8 segments, Lucas should work on improving his running speed and endurance. Interval training, speed workouts, and tempo runs can help him increase his running pace and maintain it for longer durations.
To improve the Sled Pull segment, Lucas can incorporate exercises that target his upper body and back muscles. Pull-ups, rows, and lat pulldowns can help him improve his pulling strength, allowing for a faster and more efficient sled pull.
For the Burpees Broad Jump segment, Lucas should focus on improving his explosiveness and power. Plyometric exercises such as box jumps, squat jumps, and medicine ball throws can help him improve his leg power and agility, leading to better performance in this segment.
Lucas should also focus on efficient transitions between segments to minimize the time spent in the roxzone. Practicing quick and smooth transitions during training sessions can help him improve his overall race time.
Additionally, it is important for Lucas to stay hydrated and fuel his body properly before, during, and after the race. Adequate hydration and nutrition will help him maintain energy levels and perform at his best throughout the race.
In conclusion, Lucas Binnenmars performed well in the 2023 Amsterdam Hyrox race, but there are areas where he can improve to enhance his overall performance. By focusing on specific training strategies and techniques, such as interval training, strength exercises, and form corrections, Lucas can improve his running speed, endurance, and overall race performance. Implementing efficient race strategies, such as pacing and smooth transitions, will also contribute to his success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Del Río García Fernando | 2021 Madrid | 01:22:52 | |
| Brullé Thomas | 2024 Marseille | 01:22:36 | |
| Witamborski Michał | 2024 Poznan | 01:22:57 | |
| Schulze Thorben | 2021 Chicago | 01:23:30 | |
| Lorenzen Arne | 2022 Essen | 01:22:55 | |
| Bierbamer Christoph | 2019 Wien | 01:22:53 | |
| Cavallini Gregory | 2024 Marseille | 01:23:15 | |
| Ravera Daniele | 2024 Rimini | 01:23:01 | |
| Mcevoy Connor | 2024 Melbourne | 01:23:29 | |
| Sheridan Paul | 2024 Birmingham | 01:23:12 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:33:47 | |
| 2023 Rotterdam | 01:20:26 | |
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