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
812 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 812 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 812 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ruijter Herman'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 Ruijter Herman'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 812 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 Ruijter Herman'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 Ruijter Herman'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
11:42.
Check the detail of the improvement plan below.
Based on 812 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Herman Ruijter, competing in the 2024 Amsterdam HYROX race in the 40-44 age group, finished with an overall time of 01:49:53, placing him in the top 64% of all athletes and the top 62% within his age group. His total running time was 58:54, which was 5:17 slower than the average, indicating a need for improvement in running endurance. Herman showed exceptional strength in the Sled Push and Sled Pull events, suggesting a strong profile in strength-focused activities. However, the slower running segments and the total running time suggest that Herman may have started too fast in Running 1, leading to fatigue and slower times in subsequent running segments. Overall, Herman demonstrates a hybrid profile, excelling in strength but needing to balance that with improved running endurance.
Segments to Improve
Burpees Broad Jump: This segment was significantly slower than average. To improve, focus on plyometric exercises such as box jumps and squat jumps to enhance explosive power. Additionally, practice burpees with a focus on technique to increase efficiency and speed.
Running: The total running time was notably slower. Incorporate interval training and tempo runs into your routine to boost cardiovascular endurance and speed. Consider hill sprints to build strength and improve pacing strategies.
Wall Balls: Work on improving leg and core strength, as well as coordination. Add wall ball drills with varying weights and heights to build proficiency. Focus on maintaining a steady rhythm and breathing technique during the exercise.
Sandbag Lunges: Enhance balance and leg strength through exercises like weighted lunges and step-ups. Practice lunges with a sandbag to simulate race conditions and improve form and efficiency.
Race Strategies
Pacing: Avoid starting too fast, as seen in Running 1, to conserve energy for later stages. Aim for a consistent pace throughout the race to prevent fatigue.
Transition Efficiency: With a strong Roxzone performance, maintain focus on minimizing transition times between stations. Practice quick transitions in training to reduce downtime.
Nutrition and Hydration: Ensure adequate pre-race nutrition and hydration to sustain energy levels. Practice fueling strategies during training to find what works best for your body.
Compromised Running: Train running segments immediately after strength exercises to simulate race conditions, improving your ability to maintain form and speed when fatigued.