Dive into this athlete’s performance at 2024 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.
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 Jasper Jasper'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 Jasper Jasper'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 Jasper Jasper'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 Jasper Jasper'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
04:26.
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:
Jasper Jasper's performance in the 2024 Rotterdam HYROX race places him in a commendable position within the top 55% of all athletes and top 47% in his age category. His strength clearly lies within the strength-based exercises, as evident from his exceptional performance in the Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls, where he consistently ranked faster than average. However, Jasper's total running time was slightly slower than average, indicating a need for improvement in his endurance and pacing strategy. His profile suggests that he is more strength-oriented and could benefit from a focus on enhancing his running efficiency and managing his Roxzone time better, as it significantly impacted his overall performance.
Segments to Improve:
Roxzone (00:11:32): Jasper's time in the Roxzone indicates a need for improved transition efficiency and overall fitness. Incorporating high-intensity interval training (HIIT) with short recovery periods can help improve his cardiovascular fitness and recovery rate. Transition drills, where Jasper practices moving quickly from one exercise to the next, can also reduce his Roxzone time.
Total Running Time (00:52:03): To enhance his running performance, Jasper should focus on interval runs to improve his speed and endurance. Long slow distance (LSD) runs, at least once a week, can also help improve his aerobic capacity. Running drills that focus on form correction, such as high knees, butt kicks, and strides, will improve his running efficiency.
Burpees Broad Jump (00:08:17): This segment had a significant impact on Jasper's ranking. To improve, Jasper can incorporate plyometric exercises, such as box jumps and squat jumps, to increase his explosive power. Practicing burpees with a focus on form and efficiency, as well as incorporating broad jumps into his routine, will directly enhance his performance in this area.
Race Strategies:
Pacing Strategy: Given Jasper's tendency to perform better in strength exercises, he should focus on maintaining a steady pace during the running segments that allows him to conserve energy for exercises where he has a competitive advantage. Utilizing a running watch to keep track of his pace in real-time could help manage his energy more effectively throughout the race.
Pre-Race Preparation: Engaging in a dynamic warm-up focusing on mobility and light cardio can help prepare his body for the diverse demands of the race. Practicing transitions between running and strength exercises in training will also improve his efficiency on race day.
Mental Preparation: Mental resilience is crucial in endurance events. Jasper should practice visualization techniques, imagining himself transitioning smoothly between segments and maintaining a strong, steady pace. Setting micro-goals for each segment can also keep him focused and motivated throughout the race.
Nutrition and Hydration: Proper nutrition and hydration before and during the race can significantly impact performance. Jasper should have a nutrition plan that includes easily digestible carbohydrates and ensure he is well-hydrated leading up to and during the event.
By focusing on these identified areas for improvement and implementing the suggested training strategies and race day tactics, Jasper Jasper has the potential to significantly enhance his performance in future HYROX races.