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
144 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 144 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 144 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Van Der Spa Brian'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 Der Spa Brian'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 144 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 Van Der Spa Brian'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 Van Der Spa Brian'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
13:09.
Check the detail of the improvement plan below.
Based on 144 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Brian Van Der Spa's performance in the 2024 Rotterdam HYROX race places him in the top 70% of his age group, showcasing a balanced blend of endurance and strength. His overall time reflects a competitive spirit, but there's room for improvement, particularly in pacing and segment-specific performances. The total running time being slower than average suggests that Brian has a more strength-oriented profile, yet struggles in maintaining a consistent running pace throughout the race. This indicates a need for enhanced endurance training alongside his strength workouts. His performance in the Sled Pull and Sled Push segments stands out positively, demonstrating his strength capabilities. However, to achieve a more balanced athlete profile, focusing on running efficiency and endurance will be crucial.
Segments to Improve:
Running Segments: Brian's running times, especially in the later stages of the race, indicate a significant drop in pace, suggesting an issue with endurance or pacing strategy. To improve, interval running training is recommended, focusing on varying distances and paces to enhance both aerobic and anaerobic capacities. Incorporating tempo runs, where Brian runs at a challenging but sustainable pace for a set distance or time, will also improve his endurance and running efficiency. Additionally, hill repeats will build leg strength, power, and improve running economy.
Wall Balls and Sandbag Lunges: These segments were identified as areas for potential improvement. For Wall Balls, focusing on squat depth and explosive power through the hips can increase efficiency. Practicing with varied weights and heights can also help. Sandbag Lunges require both strength and stability; thus, incorporating unilateral lower body exercises such as Bulgarian split squats, lunges, and single-leg Romanian deadlifts will build the necessary muscle groups. Additionally, core strengthening exercises will improve overall stability during these exercises.
Burpees Broad Jump: To improve in this area, Brian should focus on plyometric exercises to enhance explosive power, such as box jumps, squat jumps, and broad jumps. Improving his burpee efficiency by practicing smooth transitions between the jump and push-up phases will also cut down time.
Farmers Carry: Grip strength and core stability are crucial for this segment. Dead hangs, farmer’s walks with incremental weight, and wrist curls can improve grip strength. Planks, deadbugs, and suitcase carries will enhance core stabilization, making this segment more efficient.
Race Strategies:
Effective Pacing: Brian should focus on starting the race at a sustainable pace, avoiding going out too fast in the initial running segments. Utilizing a running watch to keep track of pace and setting target splits based on training performances can help manage energy reserves for the entire race.
Transition Efficiency: Minimizing time in the Roxzone by practicing quick transitions between exercises and running segments can shave valuable seconds off the overall time. This includes setting up equipment in a manner that allows for smooth transitions and rehearsing the order of operations for each exercise segment.
Nutrition and Hydration: Proper fueling before and during the race can significantly impact performance. Brian should experiment with different nutrition strategies during training to find what best supports his energy levels throughout the race, focusing on easily digestible carbohydrates and staying well-hydrated.
Mental Preparation: Mental toughness can be as crucial as physical preparedness in a race like HYROX. Visualization techniques, positive self-talk, and setting small, achievable goals throughout the race can help Brian maintain focus and motivation.
By addressing these areas of improvement and implementing the suggested training strategies and race tactics, Brian Van Der Spa has the potential to significantly enhance his performance in future HYROX races.