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
182 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 182 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 182 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Mostert 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 Mostert Steven'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 182 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 Mostert 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.
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 Mostert 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
14:35.
Check the detail of the improvement plan below.
Based on 182 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Steven Mostert's performance in the 2024 Amsterdam Hyrox race places him in the top 69% overall and within his age group. His strength lies in the strength-based exercises, such as the Wall Balls and Sled Push/Pull, where he performed significantly faster than average. However, the total running time is slower than average, indicating that running is an area that requires improvement. Steven's pacing strategy shows that he started strong with the first running segment being significantly faster than average, but his running times gradually declined, suggesting a potential issue with pacing and stamina throughout the event.
Segments to Improve
Sandbag Lunges:
This segment was the most challenging for Steven, where he was significantly slower than the average. To improve this segment, Steven should focus on building leg strength and endurance. Suggested exercises include:
Weighted Lunges: Incorporate dumbbell or barbell lunges to strengthen the quadriceps, hamstrings, and glutes.
Step-Ups: Use a box or bench to practice explosive step-ups, focusing on form and control.
Plyometric Drills: Include jump squats and box jumps to enhance power and agility.
Burpees Broad Jump:
Improvement in this segment can be achieved by enhancing explosive power and stamina. Steven should consider the following drills:
Burpee Variations: Practice high-rep burpee sessions with a focus on form and speed.
Box Jumps: Incorporate box jumps to boost explosive leg power.
Interval Training: Include high-intensity interval training (HIIT) to build cardio endurance and recovery speed.
Total Running Time:
Improving running efficiency and endurance is crucial. Specific running drills and training routines include:
Long-Distance Runs: Increase aerobic capacity with weekly long runs at a steady pace.
Tempo Runs: Incorporate tempo runs to improve lactate threshold and speed endurance.
Fartlek Training: Use fartlek sessions to vary pace and adapt to changing race conditions.
Race Strategies
Pacing: Focus on maintaining a more consistent pace throughout the race. Implement a pacing strategy that prevents early fatigue, such as starting slightly slower and building intensity in the later stages.
Transitions: Work on reducing transition times between exercises. Practice quick transitions during training sessions to improve overall race efficiency.
Nutrition and Hydration: Ensure a balanced intake of carbohydrates and electrolytes before and during the race to sustain energy levels and prevent fatigue.
Mental Preparation: Develop mental resilience through visualization techniques and mindfulness practices to handle race pressure and maintain focus.