Dive into this athlete’s performance at 2022 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 329 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 Spaans Steven'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 Spaans Steven'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 Spaans Steven'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 Spaans Steven'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 05:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:14 | 34:30 to 31:16 | 57.1% |
| Wall Balls | 00:49 | 05:17 to 04:28 | 14.4% |
| Sled Pull | 00:37 | 04:36 to 03:59 | 10.9% |
| Sled Push | 00:21 | 02:44 to 02:23 | 6.2% |
| Farmers Carry | 00:18 | 01:50 to 01:32 | 5.3% |
| Rowing | 00:12 | 04:17 to 04:05 | 3.5% |
| Ski Erg | 00:09 | 03:58 to 03:49 | 2.6% |
| Burpees Broad Jump | 00:00 | 02:06 to 02:06 | 0.0% |
| Sandbag Lunges | 00:00 | 02:57 to 02:57 | 0.0% |
| Spaans Steven | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:40 | 00:00 | 03:35 +00:05 | 00:00 +00:00 |
| Ski Erg | 03:58 | 03:40 | 03:56 +00:02 | 03:35 +00:05 |
| Running 2 | 04:01 | 07:38 | 03:49 +00:12 | 07:31 +00:07 |
| Sled Push | 02:44 | 11:39 | 02:54 -00:10 | 11:20 +00:19 |
| Running 3 | 04:29 | 14:23 | 04:05 +00:24 | 14:14 +00:09 |
| Sled Pull | 04:36 | 18:52 | 04:31 +00:05 | 18:19 +00:33 |
| Running 4 | 04:23 | 23:28 | 04:07 +00:16 | 22:50 +00:38 |
| Burpees Broad Jump | 02:06 | 27:51 | 03:12 -01:06 | 26:57 +00:54 |
| Running 5 | 04:23 | 29:57 | 04:10 +00:13 | 30:09 -00:12 |
| Rowing | 04:17 | 34:20 | 04:12 +00:05 | 34:19 +00:01 |
| Running 6 | 04:14 | 38:37 | 04:07 +00:07 | 38:31 +00:06 |
| Farmers Carry | 01:50 | 42:51 | 01:44 +00:06 | 42:38 +00:13 |
| Running 7 | 04:28 | 44:41 | 04:10 +00:18 | 44:22 +00:19 |
| Sandbag Lunges | 02:57 | 49:09 | 03:51 -00:54 | 48:32 +00:37 |
| Running 8 | 04:54 | 52:06 | 04:25 +00:29 | 52:23 -00:17 |
| Wall Balls | 05:17 | 57:00 | 05:09 +00:08 | 56:48 +00:12 |
| Roxzone | 04:08 | 01:06:17 | 04:20 -00:12 | 01:06:17 |
Steven's best running lap was 00:03:40, which was only 00:02 slower than the average. His splits throughout the race varied, with some segments being faster than average and others being slower.
To improve in the Run Total segment, Steven should focus on improving his overall fitness and transition time. This can be achieved through incorporating high-intensity interval training (HIIT) into his training routine. Interval runs, where Steven alternates between periods of high-intensity running and recovery, will help improve his overall running speed and endurance. Additionally, practicing quick and efficient transitions between exercises during training sessions will help reduce time spent in the roxzone.
For the Sled Pull segment, Steven should work on increasing his strength and power. Incorporating exercises such as deadlifts, squats, and lunges into his training routine will help improve his lower body strength, which is crucial for pulling the sled. Additionally, practicing proper sled pulling technique, including maintaining a strong and stable core, will help optimize his performance in this segment.
In the Wall Balls segment, Steven should focus on improving his endurance and technique. Incorporating exercises such as wall sits, thrusters, and medicine ball throws into his training routine will help improve his lower body and upper body strength, which are both necessary for wall balls. Additionally, practicing proper wall ball technique, including maintaining a consistent rhythm and full range of motion, will help improve his efficiency in this segment.
In the Running 8, Running 3, and Running 7 segments, Steven should focus on improving his running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help improve his running performance. Additionally, practicing proper running form, including maintaining a tall posture, engaging the core, and using a midfoot strike, will help optimize his running efficiency.
By implementing these strategies and focusing on the identified areas for improvement, Steven can enhance his performance in future HYROX races and continue to climb in the rankings.
| Similar Athletes | |||
|---|---|---|---|
| Peckmann Lars | 2023 Karlsruhe | 01:06:39 | |
| Wooster Tyler | 2024 Brisbane | 01:06:13 | |
| Jorge Hugo | 2022 Maastricht | 01:06:14 | |
| Walker Ross | 2024 Dublin | 01:05:51 | |
| Orr Joe | 2024 Glasgow | 01:06:34 | |
| Knight Tom | 2024 Sports Direct HYROX London | 01:06:22 | |
| Gast Florian | 2022 Wien | 01:06:11 | |
| Matuzevics Ricards | 2024 Glasgow | 01:06:29 | |
| Bartsch Michael | 2024 World Championships Nice | 01:06:09 | |
| Brame Jordan | 2024 London | 01:06:03 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Maastricht | 01:02:39 | |
| 2023 Köln | 01:08:07 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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