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 De Goeij Ad'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 De Goeij Ad'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 De Goeij Ad'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 De Goeij Ad'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 04:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:58 | 41:16 to 38:18 | 70.9% |
| Sled Push | 00:32 | 02:54 to 02:22 | 12.7% |
| Ski Erg | 00:26 | 04:39 to 04:13 | 10.4% |
| Farmers Carry | 00:13 | 02:02 to 01:49 | 5.2% |
| Sled Pull | 00:01 | 04:05 to 04:04 | 0.4% |
| Burpees Broad Jump | 00:01 | 04:15 to 04:14 | 0.4% |
| Rowing | 00:00 | 04:29 to 04:29 | 0.0% |
| Sandbag Lunges | 00:00 | 04:07 to 04:07 | 0.0% |
| Wall Balls | 00:00 | 04:55 to 04:55 | 0.0% |
| De Goeij Ad | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:34 | 00:00 | 04:19 -00:45 | 00:00 +00:00 |
| Ski Erg | 04:39 | 03:34 | 04:20 +00:19 | 04:19 -00:45 |
| Running 2 | 04:59 | 08:13 | 04:38 +00:21 | 08:39 -00:26 |
| Sled Push | 02:54 | 13:12 | 02:40 +00:14 | 13:17 -00:05 |
| Running 3 | 05:11 | 16:06 | 05:01 +00:10 | 15:57 +00:09 |
| Sled Pull | 04:05 | 21:17 | 04:27 -00:22 | 20:58 +00:19 |
| Running 4 | 05:19 | 25:22 | 04:59 +00:20 | 25:25 -00:03 |
| Burpees Broad Jump | 04:15 | 30:41 | 04:40 -00:25 | 30:24 +00:17 |
| Running 5 | 05:20 | 34:56 | 05:09 +00:11 | 35:04 -00:08 |
| Rowing | 04:29 | 40:16 | 04:39 -00:10 | 40:13 +00:03 |
| Running 6 | 05:21 | 44:45 | 05:02 +00:19 | 44:52 -00:07 |
| Farmers Carry | 02:02 | 50:06 | 02:01 +00:01 | 49:54 +00:12 |
| Running 7 | 05:28 | 52:08 | 05:01 +00:27 | 51:55 +00:13 |
| Sandbag Lunges | 04:07 | 57:36 | 04:35 -00:28 | 56:56 +00:40 |
| Running 8 | 06:07 | 01:01:43 | 05:27 +00:40 | 01:01:31 +00:12 |
| Wall Balls | 04:55 | 01:07:50 | 05:46 -00:51 | 01:06:58 +00:52 |
| Roxzone | 06:00 | 01:18:39 | 05:55 +00:05 | 01:18:39 |
Based on the splits analysis, Ad De Goeij performed particularly well in the running 1 segment, completing it in 00:03:34, which was 00:37 faster than the average. He also excelled in the sled push and sled pull segments, finishing 00:06 and 00:41 faster than the average, respectively. His best running lap was completed in 00:03:34.
To improve the run total segment, Ad De Goeij should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT), such as sprints and interval runs, can help improve his running endurance and speed. Additionally, practicing quick and efficient transitions between exercises during training can help reduce time lost during the race.
For the running 8, running 7, running 2, running 6, running 4, and running 5 segments, Ad De Goeij should prioritize his running training. Incorporating long-distance runs, tempo runs, and hill sprints into his training routine can help improve his running endurance and speed. It is important to focus on maintaining a consistent pace throughout these segments to minimize time loss.
In the ski erg segment, Ad De Goeij should work on improving his performance by practicing proper technique. He can benefit from incorporating exercises that target the muscles used in skiing, such as squats, lunges, and deadlifts, into his strength training routine. Additionally, practicing skiing-specific drills, such as interval training on the ski erg machine, can help improve his performance in this segment.
To address the time lost in the roxzone, Ad De Goeij should focus on improving his overall fitness and reducing his transition time. Incorporating circuit training and functional exercises into his training routine can help improve his overall fitness and efficiency during transitions.
Ad De Goeij should also prioritize efficient transitions between exercises. Practicing and perfecting the transitions during training can help him save valuable time during the race.
Additionally, Ad De Goeij should consider incorporating specific drills and exercises that simulate the race conditions and movements. This can help him improve his performance in the specific segments where he struggled the most. For example, practicing sled pushes and sled pulls during training can help him build strength and improve his technique in these segments.
Overall, by focusing on improving his overall fitness, reducing transition time, and incorporating specific training strategies for the identified areas of improvement, Ad De Goeij can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Ford David | 2024 Dallas | 01:18:43 | |
| Valentine Bennett | 2020 Dallas | 01:18:12 | |
| Summerfield Liam | 2023 Manchester | 01:18:53 | |
| Bacher Harald | 2024 Vienna - European Championship | 01:18:44 | |
| Aury Frederic | 2024 Köln | 01:18:39 | |
| Morley Titus | 2024 Stockholm | 01:18:25 | |
| Pinnegor Jack | 2024 Glasgow | 01:18:59 | |
| Glossop Dean | 2024 Glasgow | 01:18:37 | |
| Brough Ashley | 2024 Manchester | 01:18:55 | |
| Pirie Isaac | 2024 Madrid | 01:19:03 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:26:36 | |
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