Dive into this athlete’s performance at 2024 Cape Town 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
651 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 651 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 651 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Vermaak Chris'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 Vermaak Chris'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 651 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 Vermaak Chris'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 Vermaak Chris'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
08:42.
Check the detail of the improvement plan below.
Based on 651 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Chris Vermaak delivered a commendable performance at the 2024 Cape Town Hyrox event, with a strong finish time of 01:51:58. While his overall rank was 227, placing him in the top 57% of athletes, he showed a notable strength in his running performance, particularly in the Total running time, which was 03:08 faster than average. This suggests a strong runner profile but indicates a need for improvement in strength-focused segments. His pacing analysis reveals that he maintained a consistent speed throughout the first four running segments, suggesting he did not start too fast or too slow, maintaining energy distribution effectively across the race.
Segments to Improve:
Wall Balls: Chris's performance in the Wall Balls segment was 04:00 slower than average. To enhance performance here, focus on improving shoulder endurance and leg strength. Suggested exercises include:
Medicine ball thrusters: Develops full-body coordination and power.
Wall ball drills with varying weights: Helps in adapting to different levels of fatigue.
High-rep squats: To build stamina in legs.
Sandbag Lunges: Being 02:05 slower than average, improving lower body strength and balance is key. Recommended exercises:
Weighted lunges: Gradually increase weight to improve strength.
Core stability exercises: Such as planks, to improve balance and control.
Burpees Broad Jump: Chris was 01:51 slower than average. Focus on explosive power and agility. Suggested drills:
Plyometric exercises: Like box jumps, to boost explosiveness.
Speed burpees: To improve transition speed and technique.
Rowing: At 00:20 slower than average, fine-tuning technique can yield improvements. Training tips:
Interval rowing sessions: To build endurance and speed.
Technique-focused drills: Ensure correct form to maximize efficiency.
Roxzone: Although 00:56 faster than average, further gains can be made by reducing transition times and improving cardiovascular conditioning.
Race Strategies:
To enhance performance, Chris should implement the following strategies during races:
Efficient Transitions: Dedicate training sessions to practice quick transitions between events to minimize time spent in the Roxzone.
Pacing Strategy: Maintain the current pacing strategy, ensuring energy is distributed evenly throughout the race, particularly in the initial running segments.
Strength-Endurance Balance: Given his runner profile, Chris should focus on incorporating more strength and endurance training to balance his overall performance.
Visualization Techniques: Implement mental preparation strategies to improve focus and efficiency during strength segments.