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 Cornelissen Bram'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 Cornelissen Bram'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 Cornelissen Bram'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 Cornelissen Bram'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
07:26.
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
Bram Cornelissen delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 38% both overall and within his age category. His overall time of 01:28:00 indicates a solid performance, although his total running time was 04:41 slower than average, suggesting room for improvement in running endurance and speed. Notably, Bram shows a strong proficiency in strength-based exercises, particularly in the Sled Push, Sled Pull, and Wall Balls, where he outperformed the average significantly. However, his running segments were consistently slower than average, indicating a need for enhanced running training. His pacing suggests he might have started a bit slow, as indicated by the first four running segments being slower than average, which could affect his overall momentum. Bram also displayed efficient transitions in the Roxzone, which highlights his ability to recover quickly and transition smoothly between exercises.
Segments to Improve
Overall Running Performance: To improve his running times, Bram should focus on enhancing both speed and endurance. Specific exercises include interval training, tempo runs, and long-distance runs to build stamina and speed. Incorporating hill sprints and fartlek training can also improve his running economy. Additionally, improving his running form with drills such as high knees, butt kicks, and striders can enhance efficiency.
Burpees Broad Jump: The time here was 00:47 slower than average. Bram should focus on improving explosive power and cardiovascular endurance. Exercises such as box jumps, plyometric push-ups, and high-intensity interval training (HIIT) can help. Technique-wise, ensuring proper form during the jump and minimizing rest periods between burpees will improve performance.
Sandbag Lunges: With a slight lag in this segment, Bram can benefit from improving lower body strength and endurance. Exercises like weighted lunges, Bulgarian split squats, and step-ups will build the necessary muscle endurance. Ensuring good form, such as maintaining a straight torso and proper knee alignment, is crucial.
Ski Erg: Although only slightly slower than average, improving this segment can contribute to a better overall time. Focus on upper body strength and endurance with exercises like seated rows, lat pull-downs, and core stabilization exercises. Technique refinement, such as maintaining a strong core and using the legs effectively, will be beneficial.
Race Strategies
Pacing: Work on starting the race at a more controlled pace to conserve energy for later stages. Utilize practice races to simulate different pacing strategies and find the most effective one.
Compromised Running: Practice running immediately after strength exercises to mimic race conditions. This will help the body adapt to transitioning from strength to running without losing momentum.
Transition Efficiency: Continue to enhance Roxzone performance by practicing quick transitions between different exercises in training sessions. This can be achieved by setting up circuit-style workouts that require rapid changes between exercises.
Nutrition and Hydration: Implement a solid race-day nutrition and hydration plan to ensure optimal energy levels throughout the race. Practice this in training sessions to find what works best.