Dive into this athlete’s performance at 2024 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.
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 De Wildt Hans'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 Wildt Hans'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 De Wildt Hans'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 De Wildt Hans'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
05:36.
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
Hans De Wildt delivered a strong performance at the 2024 Amsterdam Hyrox event, finishing with an overall rank of 551st, placing him in the top 17% of all athletes and 2nd in his age group, which is the top 10% among his peers. His overall time was 01:17:42, demonstrating his competitive edge. In terms of pacing, Hans showed a tendency to start at a rapid pace during the initial running segment, which was faster than average but gradually slowed as the race progressed. His total running time was 00:42:09, which was slower than the average, indicating that he has more of a strength profile rather than a running-focused one. His impressive performance in strength-based exercises like the Sled Push, Sled Pull, and Wall Balls underscores this assessment.
Segments to Improve
Run Total: Hans's total running time was 02:38 slower than the average, suggesting that his running could significantly benefit from focused training. To improve this, he should incorporate interval training and long-distance runs into his routine to build endurance and speed. Specific exercises include:
Interval Training: Perform 400m sprints at maximum speed, followed by a 200m recovery jog. Repeat this cycle 6-8 times.
Long-Distance Runs: Include weekly long runs at a steady pace, gradually increasing the distance to improve endurance.
Burpees Broad Jump: This segment was 00:39 slower than average, highlighting a need for improved explosive strength and agility. Focus on:
Plyometric Drills: Box jumps and burpee variations can help enhance explosive power.
Core Strengthening Exercises: Planks and Russian twists to improve overall stability and form during jumps.
Roxzone: Hans spent 00:14 longer than average in the transition zones, indicating room for improvement in transitioning smoothly and quickly between exercises. To address this:
Transition Drills: Practice quick transitions between different exercises, focusing on minimizing rest time.
Overall Fitness: Incorporate circuit training to improve cardiovascular fitness and reduce fatigue.
Ski Erg: Hans was 00:16 slower than average. Improving technique and efficiency can make a significant difference. Consider:
Technique Drills: Focus on maintaining a consistent stroke rate and powerful pulls.
Strength Training: Incorporate exercises like bent-over rows and lat pull-downs to build upper body strength.
Race Strategies
Pacing Strategy: Start the race at a more conservative pace to conserve energy for the later stages, particularly the final running segments.
Efficiency in Transitions: Practice smooth transitions during training to reduce Roxzone times. Focus on mental preparation to maintain focus and minimize unnecessary breaks.
Compromised Running Scenarios: Include workouts that simulate running under fatigue, such as running immediately after completing a strength set, to better prepare for the race conditions.
Breathing Techniques: Practice controlled breathing to maintain a steady heart rate and reduce fatigue, especially during strength exercises like the Ski Erg and Burpees Broad Jump.