Dive into this athlete’s performance at 2023 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 465 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 Adrichem Jacob Jan'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 Adrichem Jacob Jan'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 Adrichem Jacob Jan'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 Adrichem Jacob Jan'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 06:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:31 | 56:06 to 53:35 | 41.9% |
| Wall Balls | 01:47 | 11:17 to 09:30 | 29.7% |
| Sandbag Lunges | 01:12 | 08:23 to 07:11 | 20.0% |
| Burpees Broad Jump | 00:29 | 08:18 to 07:49 | 8.1% |
| Ski Erg | 00:01 | 04:56 to 04:55 | 0.3% |
| Sled Push | 00:00 | 02:56 to 02:56 | 0.0% |
| Sled Pull | 00:00 | 05:41 to 05:41 | 0.0% |
| Rowing | 00:00 | 05:14 to 05:14 | 0.0% |
| Farmers Carry | 00:00 | 02:02 to 02:02 | 0.0% |
| Adrichem Jacob Jan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:21 | 00:00 | 05:36 +00:45 | 00:00 +00:00 |
| Ski Erg | 04:56 | 06:21 | 04:53 +00:03 | 05:36 +00:45 |
| Running 2 | 06:29 | 11:17 | 06:16 +00:13 | 10:29 +00:48 |
| Sled Push | 02:56 | 17:46 | 03:55 -00:59 | 16:45 +01:01 |
| Running 3 | 06:53 | 20:42 | 06:58 -00:05 | 20:40 +00:02 |
| Sled Pull | 05:41 | 27:35 | 06:52 -01:11 | 27:38 -00:03 |
| Running 4 | 07:01 | 33:16 | 07:01 +00:00 | 34:30 -01:14 |
| Burpees Broad Jump | 08:18 | 40:17 | 08:09 +00:09 | 41:31 -01:14 |
| Running 5 | 06:53 | 48:35 | 07:23 -00:30 | 49:40 -01:05 |
| Rowing | 05:14 | 55:28 | 05:28 -00:14 | 57:03 -01:35 |
| Running 6 | 06:43 | 01:00:42 | 07:05 -00:22 | 01:02:31 -01:49 |
| Farmers Carry | 02:02 | 01:07:25 | 02:52 -00:50 | 01:09:36 -02:11 |
| Running 7 | 07:06 | 01:09:27 | 07:06 +00:00 | 01:12:28 -03:01 |
| Sandbag Lunges | 08:23 | 01:16:33 | 07:29 +00:54 | 01:19:34 -03:01 |
| Running 8 | 08:43 | 01:24:56 | 09:03 -00:20 | 01:27:03 -02:07 |
| Wall Balls | 11:17 | 01:33:39 | 09:50 +01:27 | 01:36:06 -02:27 |
| Roxzone | 11:50 | 01:56:39 | 10:43 +01:07 | 01:56:39 |
Adrichem's best running lap was 6 minutes and 21 seconds, which indicates that he has a good level of speed and endurance.
To improve the Run Total segment, Adrichem should focus on improving his overall fitness and his transition time. This can be achieved through specific exercises and training routines that target cardiovascular endurance and muscular endurance. High-intensity interval training (HIIT) workouts that combine running and strength exercises can be beneficial. Additionally, practicing quick transitions between exercises can help minimize time lost during the race.
For the Roxzone segment, Adrichem should continue to improve his overall fitness and transition time. This can be accomplished by incorporating interval training and circuit training into his workout routine. Interval training involves alternating between high-intensity exercises and periods of rest or lower intensity. Circuit training involves performing a series of exercises in quick succession, targeting different muscle groups. These training methods can help improve Adrichem's endurance and efficiency during transitions.
To enhance performance in the Wall Balls segment, Adrichem should focus on improving his upper body strength and lower body power. Exercises such as squats, lunges, and wall ball throws can be incorporated into his training routine. Additionally, practicing proper form and technique for wall balls is crucial to maximize efficiency and minimize time lost during the race.
For the Best Lap and Running 1 segments, Adrichem should focus on improving his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help enhance his running performance. Additionally, working on running form and technique can also contribute to improved speed and efficiency.
Strategies to implement during the race include pacing himself evenly, taking advantage of any downhill sections to gain momentum, and staying focused on proper form and technique. Adrichem should also prioritize efficient transitions between exercises to minimize time lost.
Furthermore, Adrichem should consider incorporating specific training sessions that simulate race conditions. This can involve practicing the transitions between exercises, as well as incorporating the specific exercises and equipment used in the HYROX race into his training routine.
By implementing these strategies and focusing on the identified areas of improvement, Adrichem can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Chan Boon Kian | 2024 Melbourne | 01:57:01 | |
| Rodgers Chris | 2022 Birmingham | 01:57:09 | |
| Cimafranca Mark Ron | 2024 Hong Kong | 01:56:41 | |
| Oostinga Janko | 2023 Maastricht European Championships | 01:56:17 | |
| Thieme Jürgen | 2019 Nürnberg | 01:57:01 | |
| Gonzales Arthur | 2021 Dallas | 01:56:57 | |
| Golomako Semen | 2023 Stuttgart | 01:56:20 | |
| Safdar Riyaz | 2024 Birmingham | 01:56:16 | |
| Nijhuis Ren | 2023 Rotterdam | 01:56:44 | |
| Mai KenHao | 2024 Taipei | 01:56:46 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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