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
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 Van Der Laan Rafke'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 Van Der Laan Rafke'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 Van Der Laan Rafke'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 Van Der Laan Rafke'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
03:21.
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
Rafke Van Der Laan delivered a strong performance in the 2024 Amsterdam Hyrox race, placing in the top 27% overall and the top 25% in his age category. His total running time was notably faster than average by 1 minute and 42 seconds, indicating a strong running profile. However, the Roxzone and some strength segments like the Sled Pull and Burpees Broad Jump were areas where time was lost compared to the average. His pacing strategy appears balanced, as his initial running segments were significantly faster than average, suggesting a strong start without excessive early fatigue.
Segments to Improve
Roxzone: Rafke spent more time in transitions, which suggests room for efficiency improvements. Training should focus on enhancing overall fitness and transition speed. Exercises: High-intensity interval training (HIIT) with short breaks, and specific transition drills to simulate race conditions.
Burpees Broad Jump: This segment was significantly slower than average. Focus on improving explosive power and endurance. Exercises: Plyometric training, including box jumps and burpee variations, and strength training for the lower body.
Sled Pull: Rafke lost considerable time here. Improve upper body and grip strength. Exercises: Sled pulls with varying weights, rope climbs, and deadlifts.
Wall Balls: Time can be improved through technique refinement and endurance. Exercises: Wall ball drills focusing on form, and circuit training to build stamina.
Rowing: Slightly slower than average. Work on improving rowing efficiency and cardiovascular endurance. Exercises: Regular rowing sessions focusing on technique and intervals to build endurance.
Race Strategies
Optimize Transitions: Practice smooth and quick transitions between exercises to reduce Roxzone time. Visualize and rehearse transitions during training.
Manage Energy Expenditure: Avoid early fatigue by maintaining a steady, controlled pace. Use the strong start advantage to sustain momentum rather than overexerting initially.
Compromised Running: Train for running under fatigue, particularly after strength-intensive exercises, to maintain running efficiency throughout the race.
Focus on Weak Segments Early in Training: Allocate more training time to weaker segments like the Sled Pull and Burpees Broad Jump early in the training cycle to see the most improvement.