Dive into this athlete’s performance at 2023 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 821 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 Langerak Vincent'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 Langerak Vincent'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 Langerak Vincent'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 Langerak Vincent'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 05:29. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:44 | 54:32 to 50:48 | 68.1% |
| Sled Push | 01:30 | 05:12 to 03:42 | 27.4% |
| Sled Pull | 00:15 | 06:34 to 06:19 | 4.6% |
| Ski Erg | 00:00 | 04:42 to 04:42 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:47 to 06:47 | 0.0% |
| Rowing | 00:00 | 05:10 to 05:10 | 0.0% |
| Farmers Carry | 00:00 | 02:20 to 02:20 | 0.0% |
| Sandbag Lunges | 00:00 | 05:28 to 05:28 | 0.0% |
| Wall Balls | 00:00 | 05:46 to 05:46 | 0.0% |
| Langerak Vincent | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:55 | 00:00 | 05:24 -01:29 | 00:00 +00:00 |
| Ski Erg | 04:42 | 03:55 | 04:45 -00:03 | 05:24 -01:29 |
| Running 2 | 05:57 | 08:37 | 05:57 +00:00 | 10:09 -01:32 |
| Sled Push | 05:12 | 14:34 | 03:37 +01:35 | 16:06 -01:32 |
| Running 3 | 07:31 | 19:46 | 06:34 +00:57 | 19:43 +00:03 |
| Sled Pull | 06:34 | 27:17 | 06:20 +00:14 | 26:17 +01:00 |
| Running 4 | 07:34 | 33:51 | 06:34 +01:00 | 32:37 +01:14 |
| Burpees Broad Jump | 06:47 | 41:25 | 07:18 -00:31 | 39:11 +02:14 |
| Running 5 | 07:34 | 48:12 | 06:52 +00:42 | 46:29 +01:43 |
| Rowing | 05:10 | 55:46 | 05:16 -00:06 | 53:21 +02:25 |
| Running 6 | 07:03 | 01:00:56 | 06:41 +00:22 | 58:37 +02:19 |
| Farmers Carry | 02:20 | 01:07:59 | 02:41 -00:21 | 01:05:18 +02:41 |
| Running 7 | 06:57 | 01:10:19 | 06:38 +00:19 | 01:07:59 +02:20 |
| Sandbag Lunges | 05:28 | 01:17:16 | 06:47 -01:19 | 01:14:37 +02:39 |
| Running 8 | 08:05 | 01:22:44 | 07:55 +00:10 | 01:21:24 +01:20 |
| Wall Balls | 05:46 | 01:30:49 | 08:52 -03:06 | 01:29:19 +01:30 |
| Roxzone | 11:15 | 01:47:42 | 09:31 +01:44 | 01:47:42 |
Vincent's total running time of 00:54:32 was 05:27 slower than the average for his finish time. This indicates that he could benefit from improving his running speed and endurance. Additionally, his Roxzone time of 00:11:15 was 01:26 slower than average, suggesting that he may need to work on improving his overall fitness level and transition time.
To improve Vincent's running performance, he should incorporate specific training strategies and techniques. Interval training, such as alternating between high-intensity sprints and recovery jogs, can help improve his overall running speed and endurance. Hill sprints and tempo runs can also be beneficial for building strength and stamina. Additionally, Vincent should focus on improving his running form, ensuring that he maintains proper posture, stride length, and foot strike.
For the Roxzone segment, Vincent should work on improving his overall fitness level and transition time. High-intensity interval training (HIIT) workouts can help improve his cardiovascular fitness and increase his overall endurance. Additionally, practicing quick transitions between exercises or stations during training sessions can help decrease his transition time during the race.
To address the weaknesses in Running 4, Sled Push, Running 3, Running 5, Running 6, and Running 7, Vincent should incorporate specific exercises and drills into his training routine. Strength training exercises such as squats, lunges, and deadlifts can help improve his leg strength and power, which are essential for performing well in these segments. He should also focus on incorporating plyometric exercises such as box jumps and lateral bounds to improve his agility and explosive power.
Vincent should also pay attention to his transitions during the race. By practicing quick and efficient transitions during training, he can save valuable time during the race. Additionally, he should strategically plan his energy expenditure, ensuring that he has enough energy to perform well in the later segments of the race.
Finally, Vincent should focus on mental preparation and maintaining a positive mindset throughout the race. Mental toughness and resilience are key factors in performing well in endurance events like HYROX. By visualizing success, staying focused, and pushing through fatigue, Vincent can maximize his performance and achieve his goals.
In summary, Vincent Langerak has shown potential in his HYROX race performance but has areas for improvement. By focusing on his running speed and endurance, improving his overall fitness level and transition time, and implementing effective race strategies, Vincent can enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Seaman Mark | 2023 Birmingham | 01:47:22 | |
| Ho Ming Kelvin Lee | 2024 Hong Kong | 01:47:50 | |
| Hutchinson Joy | 2022 Valencia | 01:47:51 | |
| Miclat David Ryan | 2023 Dubai | 01:47:45 | |
| Wong Ernest | 2022 Hong Kong | 01:47:44 | |
| Bannister James | 2023 London | 01:47:18 | |
| Mcclendon Billy | 2020 Chicago | 01:47:23 | |
| Koh Feng Shin Daryl | 2023 Singapore | 01:48:11 | |
| Merlet Guillaume | 2024 Paris | 01:47:42 | |
| Roache Nigel | 2022 London | 01:47:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:35:28 | |
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