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 Nelissen Knud'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 Nelissen Knud'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 Nelissen Knud'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 Nelissen Knud'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
06:27.
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:
Knud Nelissen showcased a commendable performance in the 2024 Rotterdam HYROX, ranking in the top 31% overall and top 19% in his age group, which is a significant achievement. His total running time was 03:15 faster than average, indicating a strong runner profile. However, there were noticeable discrepancies in his performance across various segments, suggesting areas where targeted improvements could lead to overall better race outcomes. Notably, Knud started slightly slower in his first running segment but quickly gained momentum, outperforming the average in subsequent runs. This pacing strategy indicates good stamina but suggests a need for a stronger start. The Roxzone time being faster than average shows efficient transitions and a high level of overall fitness, yet there's room for improvement in specific strength exercises to achieve a more balanced athlete profile.
Segments to Improve:
Wall Balls: With a significant delay compared to the average, focusing on lower body and core strength will be crucial. Incorporating squats, thrusters, and medicine ball exercises can improve power and endurance. Aim for high-repetition sets and practice wall ball shots with varying weights to enhance technique and stamina.
Burpees Broad Jump: This segment requires both strength and explosive power. Plyometric training, including jump squats, box jumps, and burpee variations, will help improve performance. Emphasize form to maximize efficiency and reduce energy expenditure during these movements.
Sled Pull: To address the slower time, focus on building leg and back strength through deadlifts, rows, and pull exercises. Incorporate sled pull training with gradually increasing weight to mimic race conditions and improve technique and endurance.
Rowing: Technique adjustments and cardiovascular improvements are needed. Utilize interval training on the rowing machine to enhance endurance and power. Pay attention to stroke rate and efficiency, working with a coach if possible to refine technique.
Ski Erg: Since this was a weaker segment, incorporating upper body endurance workouts and specific Ski Erg intervals will boost performance. Focus on building endurance in the arms, shoulders, and core to maintain a consistent pace throughout.
Race Strategies:
Start Stronger: Given the slight delay in the initial running segment, work on starting at a slightly faster pace. This can be achieved through targeted speed work and interval training to improve acceleration and sustain a higher initial pace without burning out.
Transition Efficiency: Although transition times were generally good, there's still room for improvement. Practice quick transitions between exercises in training, focusing on reducing rest times and optimizing movement between stations.
Endurance and Strength Balance: Given Knud's runner profile, incorporating more strength-focused training sessions will help build a more balanced athlete profile. Schedule dedicated strength days focusing on the identified weak segments alongside endurance running sessions.
Mental Preparation: Strategy and mental toughness play a significant role in HYROX races. Visualize the racecourse, including transitions and tough segments, to mentally prepare for the challenges and maintain a strong pace throughout the race.
By addressing these specific areas of improvement with targeted training strategies and adopting effective race strategies, Knud Nelissen has the potential to significantly enhance his HYROX performance, aiming for an even higher rank in future races.
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