Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Damkot Jesper

Damkot Jesper Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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.

Performance Highlights

NED NED Flag Men 35-39 #150020 01:19:16 45th in AG | Top 19.1% 211th | Top 15.3%
+00:53
40:47
Run Total
+00:07
05:06
Avg. Lap
+00:15
04:35
Best Lap
-00:48
32:36
Workout Total
-00:06
04:04
Avg. Workout
-00:01
05:57
Roxzone

Race Summary

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 Damkot Jesper'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 Damkot Jesper'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 Damkot Jesper'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 Damkot Jesper'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 04:18. Check the detail of the improvement plan below.

02:05 Potential Improvement 48.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:05 40:47 to 38:42 48.4%
Burpees Broad Jump 01:44 06:04 to 04:20 40.3%
Ski Erg 00:21 04:35 to 04:14 8.1%
Farmers Carry 00:06 01:57 to 01:51 2.3%
Sled Pull 00:02 04:10 to 04:08 0.8%
Sled Push 00:00 01:59 to 01:59 0.0%
Rowing 00:00 04:27 to 04:27 0.0%
Sandbag Lunges 00:00 04:18 to 04:18 0.0%
Wall Balls 00:00 05:06 to 05:06 0.0%

Splits Time

Damkot Jesper Perfect Race
Splits Total Average Total
Running 1 04:50 00:00 04:20 +00:30 00:00 +00:00
Ski Erg 04:35 04:50 04:20 +00:15 04:20 +00:30
Running 2 04:35 09:25 04:40 -00:05 08:40 +00:45
Sled Push 01:59 14:00 02:41 -00:42 13:20 +00:40
Running 3 04:57 15:59 05:03 -00:06 16:01 -00:02
Sled Pull 04:10 20:56 04:28 -00:18 21:04 -00:08
Running 4 04:57 25:06 05:02 -00:05 25:32 -00:26
Burpees Broad Jump 06:04 30:03 04:45 +01:19 30:34 -00:31
Running 5 05:10 36:07 05:11 -00:01 35:19 +00:48
Rowing 04:27 41:17 04:40 -00:13 40:30 +00:47
Running 6 05:15 45:44 05:04 +00:11 45:10 +00:34
Farmers Carry 01:57 50:59 02:02 -00:05 50:14 +00:45
Running 7 05:12 52:56 05:03 +00:09 52:16 +00:40
Sandbag Lunges 04:18 58:08 04:38 -00:20 57:19 +00:49
Running 8 05:53 01:02:26 05:31 +00:22 01:01:57 +00:29
Wall Balls 05:06 01:08:19 05:50 -00:44 01:07:28 +00:51
Roxzone 05:57 01:19:16 05:58 -00:01 01:19:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jesper Damkot's performance in the 2024 Rotterdam HYROX race showcases a strong, well-rounded athlete with standout capabilities in both strength and endurance components. Finishing in the top 10% overall and top 13% in his age group is a commendable achievement. Jesper's total running time was slightly slower than average, suggesting his strength training might be overpowering his running efficiency. Despite this, his ability to perform well in strength-focused exercises like the Sled Push and Wall Balls indicates a balanced hybrid profile. However, areas such as the Burpees Broad Jump and the Roxzone reveal opportunities for improvement. Jesper maintained a generally consistent pace throughout the race, though his initial running segments suggest a slightly slower start than average, which might indicate a cautious approach or a strategy to conserve energy for later stages.

Segments to Improve:

  • Burpees Broad Jump: Jesper's performance in this segment was significantly slower than average, indicating a need for improvement in explosive power and endurance. To enhance performance, Jesper should focus on plyometric exercises such as box jumps, squat jumps, and lunge jumps to increase explosive strength and agility. Additionally, incorporating interval training with burpees to improve endurance and reduce fatigue during high-repetition tasks can be beneficial. Technique adjustments, such as optimizing the broad jump distance to minimize the number of jumps while avoiding excessive fatigue, should also be considered.
  • Roxzone: The time spent in the Roxzone suggests Jesper could benefit from improved transition efficiency and overall fitness. To address this, Jesper should simulate race conditions by practicing transitions between exercises, focusing on reducing downtime and improving the speed of equipment changes. Incorporating circuit training with minimal rest between exercises can also enhance his ability to maintain performance while transitioning between different physical demands.
  • Ski Erg: Although not Jesper's weakest segment, there's room for improvement. Focusing on technique, such as optimizing pole pull length and frequency, can enhance efficiency. Jesper should also incorporate interval training on the Ski Erg to improve cardiovascular endurance and specific muscle strength, targeting the upper body and core to mimic the demands of this segment.
  • Running Efficiency: Given that Jesper's total running time was slower than average, focusing on improving running efficiency is crucial. Implementing interval running, tempo runs, and hill sprints into his training regimen can enhance his aerobic capacity, speed, and endurance. Technique workshops to refine running form, focusing on stride length and frequency, can also contribute to better running economy.

Race Strategies:

  • Pacing: Jesper should consider starting the running segments at a slightly faster pace to avoid losing time early on. By analyzing his fatigue levels and performance in previous races, he can adjust his pace to maintain a more consistent speed throughout the race, potentially improving his overall time.
  • Transitions: Minimizing time spent in transitions (Roxzone) can significantly impact overall performance. Practicing quick and efficient equipment changes, as well as strategizing the layout of personal equipment, can shave precious seconds off his Roxzone time.
  • Strength and Endurance Balance: Continuing to develop a balanced training program that equally emphasizes strength and running endurance will be key for Jesper. Tailoring workouts to address weaknesses while maintaining strengths will create a more well-rounded athlete capable of excelling in HYROX races.
  • Mental Preparation: Mental resilience and the ability to push through challenging segments like the Burpees Broad Jump can greatly affect performance. Visualization techniques and setting mini-goals throughout the race can keep Jesper focused and motivated.

By addressing these specific areas and implementing the suggested strategies, Jesper Damkot has the potential to significantly enhance his performance in future HYROX events.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
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Concol Jake 2024 Melbourne 01:19:43
Feenstra Niels 2024 Amsterdam 01:19:17
Kaminski Stephane 2024 Amsterdam 01:19:44
Wilson Louis 2023 Birmingham 01:19:31
Gambino Gabriele 2024 Köln 01:19:02
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Measure Your Performance Against Top Athletes

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