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 1000 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 Van Den Berg Tom'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 Den Berg Tom'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 Van Den Berg Tom'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 Van Den Berg Tom'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 05:56. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:43 | 39:30 to 35:47 | 62.6% |
| Burpees Broad Jump | 01:18 | 05:01 to 03:43 | 21.9% |
| Sled Pull | 00:27 | 04:07 to 03:40 | 7.6% |
| Farmers Carry | 00:22 | 02:01 to 01:39 | 6.2% |
| Ski Erg | 00:06 | 04:12 to 04:06 | 1.7% |
| Sled Push | 00:00 | 01:58 to 01:58 | 0.0% |
| Rowing | 00:00 | 04:22 to 04:22 | 0.0% |
| Sandbag Lunges | 00:00 | 02:41 to 02:41 | 0.0% |
| Wall Balls | 00:00 | 04:37 to 04:37 | 0.0% |
| Van Den Berg Tom | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:09 | 00:00 | 04:06 -00:57 | 00:00 +00:00 |
| Ski Erg | 04:12 | 03:09 | 04:15 -00:03 | 04:06 -00:57 |
| Running 2 | 04:35 | 07:21 | 04:23 +00:12 | 08:21 -01:00 |
| Sled Push | 01:58 | 11:56 | 02:30 -00:32 | 12:44 -00:48 |
| Running 3 | 05:13 | 13:54 | 04:43 +00:30 | 15:14 -01:20 |
| Sled Pull | 04:07 | 19:07 | 04:08 -00:01 | 19:57 -00:50 |
| Running 4 | 05:18 | 23:14 | 04:41 +00:37 | 24:05 -00:51 |
| Burpees Broad Jump | 05:01 | 28:32 | 04:14 +00:47 | 28:46 -00:14 |
| Running 5 | 05:23 | 33:33 | 04:49 +00:34 | 33:00 +00:33 |
| Rowing | 04:22 | 38:56 | 04:32 -00:10 | 37:49 +01:07 |
| Running 6 | 05:17 | 43:18 | 04:43 +00:34 | 42:21 +00:57 |
| Farmers Carry | 02:01 | 48:35 | 01:52 +00:09 | 47:04 +01:31 |
| Running 7 | 05:11 | 50:36 | 04:43 +00:28 | 48:56 +01:40 |
| Sandbag Lunges | 02:41 | 55:47 | 04:12 -01:31 | 53:39 +02:08 |
| Running 8 | 05:27 | 58:28 | 05:02 +00:25 | 57:51 +00:37 |
| Wall Balls | 04:37 | 01:03:55 | 05:20 -00:43 | 01:02:53 +01:02 |
| Roxzone | 05:09 | 01:13:32 | 05:19 -00:10 | 01:13:32 |
Pacing and Profile:
Tom's overall pacing was consistent, with some segments being faster than average and others slower. His best running lap of 00:03:09 was 00:50 faster than average, indicating his proficiency in running. However, his total running time of 00:39:30 was 03:06 slower than average, suggesting that he may need to work on his overall fitness and transition time.
Drills and Exercises:
1. Interval Training: Incorporate interval training sessions into the training routine, alternating between high-intensity sprints and recovery periods. This will improve Tom's speed and endurance.
2. Hill Training: Include hill repeats in Tom's training routine to build strength and improve running technique. Running uphill will also enhance his power and speed.
3. Strength Training: Incorporate strength training exercises such as squats, lunges, deadlifts, and kettlebell swings to improve overall strength and power, which will contribute to better performance in the strength-focused segments.
4. Plyometric Exercises: Include plyometric exercises such as box jumps, squat jumps, and lateral jumps to improve explosiveness and power, which will be beneficial in segments like Burpees Broad Jump.
5. Transition Practice: To improve the roxzone time, Tom should focus on practicing quick transitions between exercises. Incorporate circuit training and timed transitions into his training routine to improve his overall efficiency during the race.
By implementing these training strategies, drills, and race strategies, Tom Van Den Berg can enhance his performance in future Hyrox races. It is important for him to focus on improving his overall fitness, running technique, and transition time to achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Smith Martin | 2023 Birmingham | 01:13:49 | |
| Gulinello Bobby | 2024 New York | 01:13:28 | |
| Martin Chris | 2024 Poznan | 01:13:47 | |
| Schmitz Andreas | 2024 Karlsruhe | 01:13:56 | |
| Belov Jan | 2023 Hamburg | 01:13:32 | |
| Veljacich Jayden | 2024 Perth | 01:13:54 | |
| Duggen Harrison | 2024 Sydney | 01:13:21 | |
| Wenning Andre | 2019 Essen | 01:13:49 | |
| Bendele Damien | 2024 Paris | 01:14:02 | |
| Durand Maxime | 2024 Marseille | 01:13:46 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
