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 265 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 Van Sleeuwen Janiek'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 Van Sleeuwen Janiek'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 Van Sleeuwen Janiek'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 Van Sleeuwen Janiek'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 05:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:49 | 43:13 to 38:24 | 90.0% |
| Wall Balls | 00:31 | 05:49 to 05:18 | 9.7% |
| Farmers Carry | 00:01 | 02:14 to 02:13 | 0.3% |
| Ski Erg | 00:00 | 04:29 to 04:29 | 0.0% |
| Sled Push | 00:00 | 03:08 to 03:08 | 0.0% |
| Sled Pull | 00:00 | 04:49 to 04:49 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:56 to 03:56 | 0.0% |
| Rowing | 00:00 | 04:41 to 04:41 | 0.0% |
| Sandbag Lunges | 00:00 | 03:54 to 03:54 | 0.0% |
| Van Sleeuwen Janiek | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:18 | 00:00 | 04:22 -01:04 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:18 | 04:41 -00:12 | 04:22 -01:04 |
| Running 2 | 04:59 | 07:47 | 04:39 +00:20 | 09:03 -01:16 |
| Sled Push | 03:08 | 12:46 | 03:40 -00:32 | 13:42 -00:56 |
| Running 3 | 05:33 | 15:54 | 04:55 +00:38 | 17:22 -01:28 |
| Sled Pull | 04:49 | 21:27 | 05:49 -01:00 | 22:17 -00:50 |
| Running 4 | 05:41 | 26:16 | 04:57 +00:44 | 28:06 -01:50 |
| Burpees Broad Jump | 03:56 | 31:57 | 04:32 -00:36 | 33:03 -01:06 |
| Running 5 | 05:35 | 35:53 | 05:01 +00:34 | 37:35 -01:42 |
| Rowing | 04:41 | 41:28 | 04:57 -00:16 | 42:36 -01:08 |
| Running 6 | 05:42 | 46:09 | 04:59 +00:43 | 47:33 -01:24 |
| Farmers Carry | 02:14 | 51:51 | 02:24 -00:10 | 52:32 -00:41 |
| Running 7 | 05:56 | 54:05 | 05:01 +00:55 | 54:56 -00:51 |
| Sandbag Lunges | 03:54 | 01:00:01 | 04:39 -00:45 | 59:57 +00:04 |
| Running 8 | 06:32 | 01:03:55 | 05:17 +01:15 | 01:04:36 -00:41 |
| Wall Balls | 05:49 | 01:10:27 | 05:46 +00:03 | 01:09:53 +00:34 |
| Roxzone | 04:49 | 01:20:59 | 05:20 -00:31 | 01:20:59 |
Janiek's best running lap was 00:03:18, which was 01:13 faster than the average. This indicates that he has good speed and endurance in his running abilities.
To improve the Run Total segment, Janiek should focus on improving his overall fitness and his transition time in order to decrease the time spent in the roxzone. This can be achieved by incorporating high-intensity interval training (HIIT) and plyometric exercises into his training routine. Specific exercises that can help improve running speed and endurance include sprints, hill repeats, and interval training. Janiek can also work on his running form and technique to optimize his efficiency.
For the Wall Balls segment, Janiek should focus on improving his strength and endurance. Incorporating exercises such as squats, lunges, and kettlebell swings into his training routine can help improve his lower body strength and power. Additionally, practicing wall ball exercises specifically can help improve his technique and efficiency in this segment.
In the Running 8, Running 7, Running 4, Running 6, Running 3, and Running 5 segments, Janiek should focus on improving his running endurance and pacing. Incorporating longer distance runs into his training routine can help improve his endurance. Additionally, incorporating tempo runs and fartlek training can help improve his pacing and ability to maintain a consistent speed throughout the race.
For the Sled Push segment, Janiek should focus on improving his strength and power. Incorporating exercises such as deadlifts, squats, and sled pushes into his training routine can help improve his overall strength and power. Janiek should also focus on maintaining proper form and technique during the sled push to optimize his performance.
Janiek should also consider pacing himself based on his strengths and weaknesses. If his total running time is faster than average, he should focus on maintaining a strong running pace and utilizing his running abilities to his advantage. If his total running time is slower than average, he should prioritize improving his running endurance and pacing in order to minimize time lost in these segments.
In addition, Janiek should focus on mental preparation and staying focused throughout the race. Hyrox races can be physically and mentally demanding, so maintaining a positive mindset and staying motivated can greatly impact performance.
Overall, Janiek Van Sleeuwen had a strong performance in the Hyrox race, with areas of strength in his running abilities. By focusing on improving his overall fitness, strength, and pacing, as well as optimizing his transitions, Janiek can further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Howell Katy | 2024 Chicago Navy Pier | 01:20:47 | |
| Hammond Chloe | 2023 World Championships Manchester | 01:20:34 | |
| Schomacker Nina | 2023 Frankfurt | 01:20:52 | |
| Orellana Mariana | 2024 Ciudad de Mexico | 01:20:35 | |
| Hammond Chloe | 2024 Birmingham | 01:21:14 | |
| Ciuró Boixadera Muntsa | 2022 Valencia | 01:20:32 | |
| Palmer Marissa | 2023 New York | 01:20:59 | |
| LaBand Analise | 2024 Manchester | 01:20:39 | |
| Streets Chlo | 2024 World Championships Nice | 01:21:18 | |
| Hopkirk Shannon | 2024 Glasgow | 01:21:18 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Amsterdam | 01:18:09 | |
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