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 Nusmeijer Roy'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 Nusmeijer Roy'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 Nusmeijer Roy'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 Nusmeijer Roy'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
06:06.
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:
Roy Nusmeijer showcased a commendable performance in the 2024 Rotterdam Hyrox race, placing in the top 14% of all athletes and top 18% within his age group. A standout aspect of Roy's race was his overall running time, which was 00:19 faster than average, indicating a strong runner profile. However, despite his proficiency in running, certain segments like the Ski Erg, Rowing, and Farmers Carry highlighted areas needing significant improvement. His pacing at the start appears to have been slightly too slow, particularly noted in Running 1, but he managed to gain momentum as the race progressed. Roy's performance suggests a hybrid athlete's profile with a tilt towards running, necessitating a balanced approach in training to bolster his strength in lagging segments.
Segments to Improve:
Ski Erg: For improvement in the Ski Erg, focus on upper body endurance and power. Incorporate exercises such as pull-ups, bent-over rows, and dead hangs to increase grip strength and endurance. Practice on the Ski Erg with interval training, alternating between high intensity and recovery periods, to mimic race conditions.
Rowing: To enhance rowing performance, emphasize leg strength and cardiovascular endurance. Incorporate leg-focused exercises like squats and lunges. Additionally, perform rowing interval training, focusing on maintaining a consistent stroke rate and power output over longer periods to build endurance.
Farmer's Carry: Grip strength and core stability are crucial for improving in this segment. Add farmer's walks, deadlifts, and wrist curls to your routine to build grip strength. Planks and Russian twists will help with core stability, ensuring better performance during the carry.
Race Strategies:
Start Strategy: Begin the race at a controlled pace to avoid early fatigue. Given Roy's slower start in Running 1, a more conservative approach could prevent burnout and allow for energy conservation for strength-based segments.
Transition Efficiency: Work on reducing Roxzone time by practicing quick transitions between exercises. This could involve setting up mock transition zones during training to minimize rest and improve flow between segments.
Middle-Race Strategy: Focus on maintaining a steady pace during the middle segments. For Roy, this means leveraging his running strength while ensuring he doesn't expend unnecessary energy before hitting the more challenging strength segments.
Strength Training Balance: Given Roy's runner profile, incorporating more strength training into his routine is essential. However, it’s crucial to balance this with running to maintain his endurance. Implement two to three strength training sessions per week, focusing on the identified areas of improvement without neglecting cardiovascular workouts.
End-Race Push: With Roy's strong running performance, encourage a final push in the last running segments, taking advantage of any remaining energy reserves to improve overall time.
By addressing these key areas and implementing the suggested strategies, Roy Nusmeijer is well-positioned to enhance his performance in future Hyrox races. Consistency, targeted training, and strategic race execution will be crucial for turning identified weaknesses into strengths and achieving an even more impressive rank in upcoming events.