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 839 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 Josten Niek'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 Josten Niek'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 Josten Niek'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 Josten Niek'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 14:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 14:25 | 01:05:13 to 50:48 | 100.0% |
| Ski Erg | 00:00 | 04:33 to 04:33 | 0.0% |
| Sled Push | 00:00 | 02:40 to 02:40 | 0.0% |
| Sled Pull | 00:00 | 05:52 to 05:52 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:24 to 06:24 | 0.0% |
| Rowing | 00:00 | 04:45 to 04:45 | 0.0% |
| Farmers Carry | 00:00 | 02:00 to 02:00 | 0.0% |
| Sandbag Lunges | 00:00 | 05:40 to 05:40 | 0.0% |
| Wall Balls | 00:00 | 05:17 to 05:17 | 0.0% |
| Josten Niek | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:11 | 00:00 | 05:22 -02:11 | 00:00 +00:00 |
| Ski Erg | 04:33 | 03:11 | 04:46 -00:13 | 05:22 -02:11 |
| Running 2 | 08:03 | 07:44 | 05:55 +02:08 | 10:08 -02:24 |
| Sled Push | 02:40 | 15:47 | 03:39 -00:59 | 16:03 -00:16 |
| Running 3 | 09:28 | 18:27 | 06:34 +02:54 | 19:42 -01:15 |
| Sled Pull | 05:52 | 27:55 | 06:23 -00:31 | 26:16 +01:39 |
| Running 4 | 09:11 | 33:47 | 06:33 +02:38 | 32:39 +01:08 |
| Burpees Broad Jump | 06:24 | 42:58 | 07:25 -01:01 | 39:12 +03:46 |
| Running 5 | 08:59 | 49:22 | 06:50 +02:09 | 46:37 +02:45 |
| Rowing | 04:45 | 58:21 | 05:17 -00:32 | 53:27 +04:54 |
| Running 6 | 08:43 | 01:03:06 | 06:38 +02:05 | 58:44 +04:22 |
| Farmers Carry | 02:00 | 01:11:49 | 02:40 -00:40 | 01:05:22 +06:27 |
| Running 7 | 08:46 | 01:13:49 | 06:38 +02:08 | 01:08:02 +05:47 |
| Sandbag Lunges | 05:40 | 01:22:35 | 06:54 -01:14 | 01:14:40 +07:55 |
| Running 8 | 08:57 | 01:28:15 | 08:09 +00:48 | 01:21:34 +06:41 |
| Wall Balls | 05:17 | 01:37:12 | 08:50 -03:33 | 01:29:43 +07:29 |
| Roxzone | 06:05 | 01:48:24 | 09:51 -03:46 | 01:48:24 |
One key highlight is Niek's performance in the Ski Erg and Sled Push segments, where he was faster than the average time. This indicates that he has good strength and power in these areas. However, he struggled in the running segments, with his total running time being 15:04 slower than average. This suggests that he should focus on improving his running ability to become a more well-rounded athlete.
To improve in these segments, Niek should focus on specific training strategies and techniques:
1. Running Technique: Niek should work on his running technique to improve his efficiency and speed. This can be achieved through drills such as high knees, butt kicks, and strides. He should also focus on maintaining a good posture and stride length during his runs.
2. Interval Training: Incorporating interval training into his running routine will help Niek improve his speed and endurance. He can include high-intensity intervals, such as sprints or hill repeats, followed by periods of active recovery. This will train his body to handle the demands of the race and improve his overall running performance.
3. Strength Training for Running: Niek should incorporate strength training exercises that target the muscles used in running, such as the glutes, quadriceps, and calves. This can include exercises like squats, lunges, and calf raises. Building strength in these areas will help him generate more power and improve his running speed.
4. Endurance Training: To improve his overall running endurance, Niek should include longer distance runs in his training routine. This will help him build the necessary stamina to sustain his pace throughout the race. Gradually increasing the distance and intensity of these runs will help him improve his overall running performance.
In conclusion, Niek Josten performed well in the HYROX race in Rotterdam, but there are areas where he can improve to enhance his performance. By focusing on his running technique, incorporating interval and strength training, and implementing effective race strategies, Niek can become a more well-rounded athlete and improve his overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Finnen Mitch | 2024 Brisbane | 01:48:00 | |
| Di Paolo Saverio | 2024 Melbourne | 01:47:58 | |
| Riley Richard | 2024 Manchester | 01:48:46 | |
| Elings Marko | 2024 Rotterdam | 01:48:30 | |
| Zarate Manuel | 2023 Madrid | 01:47:54 | |
| Aslanis James | 2023 Sydney | 01:48:19 | |
| Oh Jae Young | 2024 Hong Kong | 01:48:21 | |
| Witamborski Michał | 2023 Warschau | 01:48:47 | |
| Canfield Seth | 2022 Dallas | 01:48:08 | |
| Harrison Alan | 2022 Birmingham | 01:48:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Maastricht | 01:20:31 | |
| 2024 Rotterdam | 01:24:19 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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