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 544 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 Noordegraaf Marcel'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 Noordegraaf Marcel'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 Noordegraaf Marcel'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 Noordegraaf Marcel'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 05:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:27 | 40:55 to 38:28 | 48.4% |
| Sandbag Lunges | 00:46 | 05:36 to 04:50 | 15.1% |
| Wall Balls | 00:46 | 07:10 to 06:24 | 15.1% |
| Ski Erg | 00:33 | 04:43 to 04:10 | 10.9% |
| Rowing | 00:20 | 04:50 to 04:30 | 6.6% |
| Sled Push | 00:12 | 03:40 to 03:28 | 3.9% |
| Sled Pull | 00:00 | 05:48 to 05:48 | 0.0% |
| Burpees Broad Jump | 00:00 | 02:56 to 02:56 | 0.0% |
| Farmers Carry | 00:00 | 01:58 to 01:58 | 0.0% |
| Noordegraaf Marcel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:35 | 00:00 | 04:10 -00:35 | 00:00 +00:00 |
| Ski Erg | 04:43 | 03:35 | 04:22 +00:21 | 04:10 -00:35 |
| Running 2 | 04:57 | 08:18 | 04:34 +00:23 | 08:32 -00:14 |
| Sled Push | 03:40 | 13:15 | 03:43 -00:03 | 13:06 +00:09 |
| Running 3 | 05:25 | 16:55 | 04:56 +00:29 | 16:49 +00:06 |
| Sled Pull | 05:48 | 22:20 | 06:23 -00:35 | 21:45 +00:35 |
| Running 4 | 05:36 | 28:08 | 04:57 +00:39 | 28:08 +00:00 |
| Burpees Broad Jump | 02:56 | 33:44 | 04:25 -01:29 | 33:05 +00:39 |
| Running 5 | 05:14 | 36:40 | 05:04 +00:10 | 37:30 -00:50 |
| Rowing | 04:50 | 41:54 | 04:32 +00:18 | 42:34 -00:40 |
| Running 6 | 04:57 | 46:44 | 04:58 -00:01 | 47:06 -00:22 |
| Farmers Carry | 01:58 | 51:41 | 02:17 -00:19 | 52:04 -00:23 |
| Running 7 | 05:11 | 53:39 | 05:01 +00:10 | 54:21 -00:42 |
| Sandbag Lunges | 05:36 | 58:50 | 05:05 +00:31 | 59:22 -00:32 |
| Running 8 | 06:04 | 01:04:26 | 05:33 +00:31 | 01:04:27 -00:01 |
| Wall Balls | 07:10 | 01:10:30 | 06:47 +00:23 | 01:10:00 +00:30 |
| Roxzone | 05:02 | 01:22:34 | 05:47 -00:45 | 01:22:34 |
His overall time of 01:22:34 is respectable, but there are areas where he can improve his performance to further elevate his standing in future races. His total running time of 00:40:55 was 01:28 slower than the average for his finish time. This indicates that he may need to improve his overall fitness and transition time to enhance his performance in the ROXZone.
To improve the Run Total segment, Marcel should focus on improving his overall fitness and running endurance. Incorporating interval training, hill sprints, and long-distance runs into his training routine will help him build the necessary stamina and endurance to perform better in this segment.
For the Wall Balls segment, Marcel should work on improving his technique and efficiency. Practicing proper form, including a deep squat and explosive movement when throwing the ball, will help him complete the task more quickly. Additionally, incorporating exercises such as medicine ball throws, squats, and wall sits into his training routine will help him build the necessary strength and power for this segment.
In the Sandbag Lunges segment, Marcel should focus on improving his speed and efficiency. Incorporating exercises such as weighted lunges, step-ups, and Bulgarian split squats into his training routine will help him build the necessary leg strength and endurance for this segment. Additionally, practicing proper form and maintaining a consistent pace during training will help him improve his performance in this segment.
For the Sled Pull and Sled Push segments, Marcel should focus on improving his strength and power. Incorporating exercises such as sled pushes and pulls, deadlifts, and squats into his training routine will help him build the necessary lower body strength for these segments. Additionally, practicing proper form and maintaining a consistent pace during training will help him improve his performance in these segments.
To improve his performance in the Running 4 segment, Marcel should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him build the necessary stamina and speed for this segment.
For the Ski Erg segment, Marcel should work on improving his technique and efficiency. Practicing proper form, including a smooth and controlled motion, will help him complete the task more quickly. Additionally, incorporating exercises such as rowing and upper body strength training into his routine will help him build the necessary upper body strength and endurance for this segment.
In the Running 8 segment, Marcel should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him build the necessary stamina and speed for this segment.
In the Running 3 segment, Marcel should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him build the necessary stamina and speed for this segment.
To improve his overall performance, Marcel should incorporate a combination of strength training, endurance training, and technique drills into his training routine. This will help him build the necessary strength, power, and endurance to excel in all aspects of the HYROX race. Additionally, focusing on proper form and maintaining a consistent pace during training will help him improve his performance in specific segments.
By implementing these training strategies and techniques, Marcel Noordegraaf can continue to improve his performance in future HYROX races and achieve even higher rankings in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Bouwer Benjamin | 2024 Rotterdam | 01:23:00 | |
| Wicki Jan | 2022 Basel | 01:22:59 | |
| Ferreira João | 2023 Barcelona | 01:22:39 | |
| Johansson Håkan | 2024 World Championships Nice | 01:22:48 | |
| Wirtz Jörn | 2024 Copenhagen | 01:22:25 | |
| Roth Philipp | 2024 Karlsruhe | 01:22:37 | |
| Schöneboom Helge | 2023 Hamburg | 01:22:45 | |
| Chandler Jonathan | 2024 Houston | 01:22:04 | |
| Graf Steffen | 2024 Stuttgart | 01:22:52 | |
| Adamski Janusz | 2024 World Championships Nice | 01:22:41 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Maastricht | 01:18:38 | |
| 2022 Amsterdam | 01:16:04 | |
| 2023 Rotterdam | 01:17:37 | |
| 2023 Maastricht European Championships | 01:15:39 | |
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