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 Langerak Vincent'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 Langerak Vincent'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 Langerak Vincent'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 Langerak Vincent'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
06:36.
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:
Vincent Langerak's performance in the 2024 Rotterdam HYROX race places him in a commendable position within the top 43% of all athletes and top 37% in his age group. His overall time of 01:35:28, with a total running time slower than average by 03:59, indicates a stronger inclination towards strength-based challenges rather than pure running endurance. His notable achievements in the Sled Pull and Wall Balls, where he far exceeded average performance, highlight his strength capacities. Conversely, a consistently slower running pace across all segments suggests an area ripe for improvement. Vincent appears to adopt a hybrid profile but with a significant leaning towards strength; optimizing his running efficiency and pacing could transform his overall competitiveness.
Segments to Improve:
Total Running Time: As indicated by a total running time significantly slower than average, Vincent's primary area for improvement lies in his running efficiency and endurance. Incorporating interval training, with a mix of short sprints and longer, tempo runs, can improve both speed and cardiovascular capacity. Emphasis on running form, focusing on stride length and foot placement, can also enhance efficiency. Additionally, integrating hill repeats can build leg strength, improving running economy.
Sandbag Lunges: Performing slightly below average, focusing on lower body strength and stability can aid improvement. Exercises such as weighted lunges, step-ups, and squats can enhance muscle endurance and power. Practicing lunges with varying sandbag positions can also prepare the body for the instability and load distribution challenges presented in the race.
Farmers Carry: To improve grip strength and endurance, which are critical for this segment, Vincent should incorporate grip-specific exercises like dead hangs, farmer's walks with incrementally heavier weights, and wrist curls. Additionally, building core strength through planks and deadlifts can improve overall stability during the carry.
Ski Erg: To shave off crucial seconds, focusing on technique and power distribution is key. Drills emphasizing double poling for power, alongside interval training on the Ski Erg for endurance, can enhance performance. Core strengthening exercises will support better posture and power transfer during the ski.
Race Strategies:
Pacing: Vincent's race data suggests a need for a more strategic pacing approach. Starting with a conservative pace in the initial running segments and gradually increasing intensity can help conserve energy for strength-based obstacles and later runs. Practicing pacing during training runs, aiming to keep a steady heart rate, will be beneficial.
Transition Efficiency: The Roxzone time indicates room for improvement in transition speed. Practicing quick transitions between running and strength exercises during training can reduce overall race time. Focusing on mental preparation to maintain focus and minimize rest time during these transitions is also crucial.
Strength and Running Balance: Given Vincent's strength inclination, maintaining a balance in training between running and strength work is vital. Implementing two to three days of focused running training alongside strength workouts can ensure a more balanced performance. Tailoring one day a week for a 'race simulation' workout, which combines running with strength exercises, can mimic race day demands and improve overall readiness.
By focusing on these targeted improvements and adjusting his training regimen accordingly, Vincent Langerak has the potential to significantly elevate his HYROX race performance, moving towards a more balanced athlete profile.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men