Dive into this athlete’s performance at 2023 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 Drogt Gerwin'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 Drogt Gerwin'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 Drogt Gerwin'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 Drogt Gerwin'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 04:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:27 | 06:49 to 05:22 | 35.1% |
| Sled Push | 00:59 | 03:51 to 02:52 | 23.8% |
| Farmers Carry | 00:22 | 02:31 to 02:09 | 8.9% |
| Wall Balls | 00:22 | 06:50 to 06:28 | 8.9% |
| Sled Pull | 00:20 | 05:14 to 04:54 | 8.1% |
| Sandbag Lunges | 00:17 | 05:24 to 05:07 | 6.9% |
| Ski Erg | 00:11 | 04:38 to 04:27 | 4.4% |
| Rowing | 00:10 | 04:59 to 04:49 | 4.0% |
| Run Total | 00:00 | 41:48 to 41:48 | 0.0% |
| Drogt Gerwin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:39 | 00:00 | 04:45 -01:06 | 00:00 +00:00 |
| Ski Erg | 04:38 | 03:39 | 04:30 +00:08 | 04:45 -01:06 |
| Running 2 | 05:07 | 08:17 | 05:06 +00:01 | 09:15 -00:58 |
| Sled Push | 03:51 | 13:24 | 03:00 +00:51 | 14:21 -00:57 |
| Running 3 | 05:26 | 17:15 | 05:33 -00:07 | 17:21 -00:06 |
| Sled Pull | 05:14 | 22:41 | 05:08 +00:06 | 22:54 -00:13 |
| Running 4 | 05:20 | 27:55 | 05:33 -00:13 | 28:02 -00:07 |
| Burpees Broad Jump | 06:49 | 33:15 | 05:38 +01:11 | 33:35 -00:20 |
| Running 5 | 05:31 | 40:04 | 05:44 -00:13 | 39:13 +00:51 |
| Rowing | 04:59 | 45:35 | 04:53 +00:06 | 44:57 +00:38 |
| Running 6 | 05:11 | 50:34 | 05:35 -00:24 | 49:50 +00:44 |
| Farmers Carry | 02:31 | 55:45 | 02:16 +00:15 | 55:25 +00:20 |
| Running 7 | 05:14 | 58:16 | 05:34 -00:20 | 57:41 +00:35 |
| Sandbag Lunges | 05:24 | 01:03:30 | 05:23 +00:01 | 01:03:15 +00:15 |
| Running 8 | 06:24 | 01:08:54 | 06:15 +00:09 | 01:08:38 +00:16 |
| Wall Balls | 06:50 | 01:15:18 | 06:50 +00:00 | 01:14:53 +00:25 |
| Roxzone | 06:59 | 01:29:00 | 07:17 -00:18 | 01:29:00 |
One notable highlight of Gerwin's performance is his total running time of 41 minutes and 48 seconds, which was 36 seconds faster than the average for his finish time. This suggests that he has a strong running profile and should continue to focus on developing his running abilities.
To improve in the Burpees Broad Jump, Gerwin should focus on improving his strength and explosiveness. Incorporating exercises such as plyometric jump training, squat jumps, and box jumps into his training routine can help him develop the power needed for this segment. Additionally, practicing the burpee technique and finding ways to increase efficiency in the movement can also contribute to faster times.
For the Sled Push segment, Gerwin should work on improving his strength and power in the lower body. Exercises such as squats, lunges, and deadlifts can help him develop the necessary strength for pushing the sled. Additionally, incorporating sled push drills into his training routine, gradually increasing the resistance, can help him improve his speed and efficiency in this segment.
In the Ski Erg segment, Gerwin should focus on improving his technique and endurance. Practicing proper form on the Ski Erg machine and incorporating interval training sessions can help him improve his performance. Additionally, incorporating exercises that target the muscles used during the Ski Erg, such as rowing or biking, can help improve his overall endurance.
For the Farmers Carry segment, Gerwin should work on improving his grip strength and overall upper body strength. Exercises such as farmer's walks, dead hangs, and grip strength exercises can help him develop the necessary strength for this segment. Additionally, practicing proper form and finding ways to increase efficiency in carrying the weights can also contribute to faster times.
He should also prioritize smooth and efficient transitions between segments to minimize time spent in the roxzone. This can be achieved through practicing quick transitions during training and focusing on maintaining a high level of fitness to reduce the need for extended rest periods.
Additionally, Gerwin should consider incorporating specific training sessions that simulate the race conditions. This can include interval training sessions that mimic the duration and intensity of each segment, as well as practicing transitions between exercises.
In conclusion, Gerwin Drogt had a strong performance in the HYROX race in Amsterdam. He demonstrated a solid running profile and should continue to focus on developing his running abilities. To improve his performance, he should target the segments where he lost the most time, such as Burpees Broad Jump, Sled Push, Ski Erg, and Farmers Carry. By incorporating specific exercises, drills, and training routines tailored to enhance performance in these areas, Gerwin can continue to improve his overall performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Murray Ian | 2024 Madrid | 01:28:31 | |
| O'Brien Sean | 2024 Dublin | 01:28:45 | |
| Ilott Darren | 2024 Birmingham | 01:28:54 | |
| Kilbride Ian | 2024 Dublin | 01:28:47 | |
| Alkorta Rodriguez Iñaki | 2023 Barcelona | 01:29:06 | |
| Tan Danial | 2024 Singapore | 01:28:35 | |
| Fox Jamie | 2022 London | 01:28:32 | |
| Maya Velasco Juan Sebastian | 2023 Madrid | 01:28:44 | |
| Köhl Bernd | 2022 Frankfurt | 01:29:05 | |
| Wolf Josh | 2023 Chicago | 01:28:38 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Amsterdam | 01:31:46 | |
| 2023 Rotterdam | 01:35:08 | |
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