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 Vries Frank'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 Vries Frank'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 Vries Frank'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 Vries Frank'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
05:10.
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
Frank De Vries delivered a commendable performance at the 2024 Amsterdam Hyrox event, finishing in the top 57% overall and in the top 42% of his age group. His total running time was notably faster than average, indicating a strong running profile. However, some segments, notably those requiring significant strength and endurance like the Sandbag Lunges and Burpees Broad Jump, presented challenges. His initial running segments were quite fast, suggesting a slightly aggressive start which may have impacted his endurance in later stages.
Segments to Improve
Sandbag Lunges:
This segment was significantly slower than average. To improve:
Strength Training: Focus on lower body strength with exercises like squats, lunges, and deadlifts. Incorporate sandbag lunges into your routine to simulate race conditions.
Endurance Drills: Increase your lung capacity and endurance with high-repetition, low-weight lunges.
Form Correction: Ensure proper form by keeping your core engaged, maintaining a straight back, and stepping with control to reduce fatigue.
Burpees Broad Jump:
Performance here was also below average. To address this:
Explosive Power: Incorporate plyometrics like box jumps and power push-ups to enhance explosive strength.
Burpee Technique: Practice efficient burpee transitions to minimize time spent on the ground and maximize jump distance.
Conditioning: Perform burpee intervals to build endurance and speed under fatigue.
Running Post-Strength Segments:
Consider the impact of compromised running after strength-intensive exercises:
Brick Workouts: Combine running immediately after strength exercises to adapt to transitioning between efforts.
Interval Training: Use high-intensity intervals to boost stamina and running speed post-exercises.
Race Strategies
Pacing Strategy: Begin the race at a slightly more moderate pace to conserve energy for later stages, particularly after strength segments.
Transition Efficiency: Focus on reducing roxzone times by practicing quick transitions between exercises and running segments.
Energy Management: Incorporate energy gels or electrolyte drinks to maintain energy levels and hydration throughout the race.
Mental Preparation: Visualize each segment and rehearse mental cues to maintain focus and motivation during challenging parts of the race.