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.
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 Antonissen Jack'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 Antonissen Jack'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 Antonissen Jack'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 Antonissen Jack'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
04:19.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jack Antonissen delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 38% overall and top 28% within his age group. His overall time of 01:28:01 reflects a competitive edge, especially given the rigorous nature of the event. A closer look at the total running time suggests that Jack has a hybrid profile, with a slight inclination towards strength-based activities, as his running time was slightly slower than average. A noteworthy observation is his impressive start, with Running 1 significantly faster than average, indicating a strong initial pace. However, a progressive slowdown in subsequent running segments suggests that pacing adjustments could enhance his performance.
Segments to Improve
Sandbag Lunges: Jack's time in this segment was notably slower than average. To improve, focus on building leg endurance and strength. Exercises such as weighted lunges, Bulgarian split squats, and plyometric lunges can help. Ensure proper form by keeping the core engaged and maintaining a straight back to prevent injuries.
Sled Pull: With a slower-than-average time, improving upper body strength and grip endurance will be beneficial. Incorporate sled drags with varying weights, rope pulls, and grip strength exercises such as farmer's carries and dead hangs into the training routine.
Burpees Broad Jump: To enhance efficiency in this segment, focus on explosive power and cardiovascular endurance. Plyometric training, burpee drills, and high-intensity interval training (HIIT) can be effective.
Wall Balls: Although faster than average, there's room for improvement. Develop shoulder endurance and accuracy with medicine ball throws, overhead presses, and target-based wall ball drills.
Roxzone: While faster than average, optimizing transition efficiency can further reduce time. Practice quick transitions between exercises, focusing on minimizing rest time while maintaining form.
Race Strategies
Optimize Pacing: Consider starting the race at a slightly slower pace during the first few running segments to conserve energy for later stages. Use a heart rate monitor to maintain a steady pace.
Focus on Transitions: Practice quick transitions between segments to reduce time spent in the roxzone. Visualization techniques and rehearsal of transitions can help improve efficiency.
Energy Management: Implement energy management strategies during strength segments to prevent burnout. Focus on controlled breathing and maintaining a consistent rhythm.
Adapt to Compromised Running: Train in scenarios where running follows intense strength exercises to simulate race conditions. This will help improve endurance and pacing during the running segments following such exercises.