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.
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 de Jong Mart'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 de Jong Mart'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 de Jong Mart'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 de Jong Mart'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 06:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:12 | 51:43 to 46:31 | 77.2% |
| Burpees Broad Jump | 01:16 | 07:26 to 06:10 | 18.8% |
| Rowing | 00:13 | 05:14 to 05:01 | 3.2% |
| Farmers Carry | 00:03 | 02:27 to 02:24 | 0.7% |
| Ski Erg | 00:00 | 04:19 to 04:19 | 0.0% |
| Sled Push | 00:00 | 01:54 to 01:54 | 0.0% |
| Sled Pull | 00:00 | 04:31 to 04:31 | 0.0% |
| Sandbag Lunges | 00:00 | 04:38 to 04:38 | 0.0% |
| Wall Balls | 00:00 | 05:38 to 05:38 | 0.0% |
| de Jong Mart | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:45 | 00:00 | 04:59 -01:14 | 00:00 +00:00 |
| Ski Erg | 04:19 | 03:45 | 04:38 -00:19 | 04:59 -01:14 |
| Running 2 | 05:35 | 08:04 | 05:26 +00:09 | 09:37 -01:33 |
| Sled Push | 01:54 | 13:39 | 03:17 -01:23 | 15:03 -01:24 |
| Running 3 | 06:13 | 15:33 | 06:00 +00:13 | 18:20 -02:47 |
| Sled Pull | 04:31 | 21:46 | 05:39 -01:08 | 24:20 -02:34 |
| Running 4 | 06:41 | 26:17 | 05:56 +00:45 | 29:59 -03:42 |
| Burpees Broad Jump | 07:26 | 32:58 | 06:23 +01:03 | 35:55 -02:57 |
| Running 5 | 07:10 | 40:24 | 06:12 +00:58 | 42:18 -01:54 |
| Rowing | 05:14 | 47:34 | 05:04 +00:10 | 48:30 -00:56 |
| Running 6 | 07:33 | 52:48 | 06:01 +01:32 | 53:34 -00:46 |
| Farmers Carry | 02:27 | 01:00:21 | 02:26 +00:01 | 59:35 +00:46 |
| Running 7 | 06:59 | 01:02:48 | 06:00 +00:59 | 01:02:01 +00:47 |
| Sandbag Lunges | 04:38 | 01:09:47 | 05:57 -01:19 | 01:08:01 +01:46 |
| Running 8 | 07:49 | 01:14:25 | 06:55 +00:54 | 01:13:58 +00:27 |
| Wall Balls | 05:38 | 01:22:14 | 07:45 -02:07 | 01:20:53 +01:21 |
| Roxzone | 09:08 | 01:36:54 | 08:16 +00:52 | 01:36:54 |
Mart De Jong completed the Hyrox race in Amsterdam with an overall time of 01:36:54, placing him in the top 53% of all athletes and top 58% in his age group. His overall running time was 00:51:43, which was 03:51 slower than the average, indicating a need for improvement in running efficiency. Mart demonstrated strong performance in strength-based exercises such as the Sled Push, Sled Pull, and Wall Balls, highlighting his strength-oriented profile. However, his running times, especially in the latter stages, suggest he started too fast and fatigued as the race progressed.
Mart's total running time was significantly slower than average. To improve, it's essential to focus on building running stamina and endurance. Incorporate long, steady-state runs and interval training to enhance aerobic capacity and running efficiency. Consider 5K and 10K race simulations to practice pacing strategies.
Time spent in transitions was slower than average, indicating potential inefficiency in movement between exercises. Practice quick transitions in training sessions, simulating race conditions. Focus on reducing rest time and rehearsing efficient equipment handling techniques.
Mart was 01:09 slower than average in this segment. To improve, focus on explosive power and endurance. Incorporate high-intensity interval training (HIIT) with burpees and broad jumps, ensuring proper form to maximize efficiency and reduce fatigue.
Although only slightly slower than average, there's room for improvement in rowing technique. Focus on stroke efficiency by working on the drive phase, ensuring strong leg push, followed by core and arm engagement. Include rowing drills in training to refine technique.
Mart's performance in the Farmers Carry can be enhanced by improving grip strength and core stability. Incorporate farmers walk drills with varied weights and distances into the routine. Also, focus on core strengthening exercises like planks and Russian twists.
Mart should aim for a more balanced pacing strategy, starting the race at a sustainable pace to avoid fatigue in later stages. Practice negative splits in training, where the second half of the run is faster than the first, to improve endurance and pacing.
Incorporate compromised running sessions where Mart runs immediately after completing a strength exercise. This will help adapt to the transition from strength to running, which is crucial in Hyrox races.
Ensure optimal nutrition and hydration strategies before and during the race. This includes consuming carbohydrates pre-race for energy and staying hydrated to maintain performance levels.
Work on mental fortitude to handle race pressure and fatigue. Visualization techniques and race simulations can prepare Mart for the challenges of the competition.
| Similar Athletes | |||
|---|---|---|---|
| Gomez Jordino | 2023 Amsterdam | 01:36:52 | |
| Airlie Thomas | 2024 Glasgow | 01:37:12 | |
| Robertsson Göran | 2024 Stockholm | 01:36:33 | |
| Petrillo Domenico | 2023 Madrid | 01:37:22 | |
| Hill Liam | 2024 Brisbane | 01:37:01 | |
| Brusson Fabien | 2023 Paris | 01:37:15 | |
| Lapp Steve | 2024 Paris | 01:37:09 | |
| Johns Michael T. | 2024 Washington - North American Championships | 01:37:14 | |
| Wong Rax | 2023 Hong Kong | 01:37:16 | |
| Moody Ian | 2023 Birmingham | 01:36:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Amsterdam | 01:29:53 | |
| 2023 Rotterdam | 01:32:54 | |
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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