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 Vlietstra Hylke'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 Vlietstra Hylke'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 Vlietstra Hylke'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 Vlietstra Hylke'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 07:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 07:01 | 53:19 to 46:18 | 94.4% |
| Ski Erg | 00:25 | 05:01 to 04:36 | 5.6% |
| Sled Push | 00:00 | 02:49 to 02:49 | 0.0% |
| Sled Pull | 00:00 | 05:10 to 05:10 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:35 to 05:35 | 0.0% |
| Rowing | 00:00 | 04:58 to 04:58 | 0.0% |
| Farmers Carry | 00:00 | 02:16 to 02:16 | 0.0% |
| Sandbag Lunges | 00:00 | 04:45 to 04:45 | 0.0% |
| Wall Balls | 00:00 | 05:59 to 05:59 | 0.0% |
| Vlietstra Hylke | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:45 | 00:00 | 05:00 -01:15 | 00:00 +00:00 |
| Ski Erg | 05:01 | 03:45 | 04:37 +00:24 | 05:00 -01:15 |
| Running 2 | 08:13 | 08:46 | 05:25 +02:48 | 09:37 -00:51 |
| Sled Push | 02:49 | 16:59 | 03:15 -00:26 | 15:02 +01:57 |
| Running 3 | 08:46 | 19:48 | 05:59 +02:47 | 18:17 +01:31 |
| Sled Pull | 05:10 | 28:34 | 05:39 -00:29 | 24:16 +04:18 |
| Running 4 | 08:40 | 33:44 | 05:55 +02:45 | 29:55 +03:49 |
| Burpees Broad Jump | 05:35 | 42:24 | 06:20 -00:45 | 35:50 +06:34 |
| Running 5 | 05:33 | 47:59 | 06:10 -00:37 | 42:10 +05:49 |
| Rowing | 04:58 | 53:32 | 05:03 -00:05 | 48:20 +05:12 |
| Running 6 | 05:29 | 58:30 | 05:58 -00:29 | 53:23 +05:07 |
| Farmers Carry | 02:16 | 01:03:59 | 02:26 -00:10 | 59:21 +04:38 |
| Running 7 | 05:41 | 01:06:15 | 05:57 -00:16 | 01:01:47 +04:28 |
| Sandbag Lunges | 04:45 | 01:11:56 | 05:55 -01:10 | 01:07:44 +04:12 |
| Running 8 | 07:16 | 01:16:41 | 06:52 +00:24 | 01:13:39 +03:02 |
| Wall Balls | 05:59 | 01:23:57 | 07:43 -01:44 | 01:20:31 +03:26 |
| Roxzone | 06:44 | 01:36:32 | 08:18 -01:34 | 01:36:32 |
In terms of his splits, it is important to note that Hylke's total running time was 00:53:19, which is 07:34 slower than the average for his finish time. This indicates that he may need to focus on improving his running performance. However, it is worth mentioning that his best running lap time was 00:03:45, which was 01:03 faster than the average. This suggests that he has the potential to excel in running and should work on maintaining this pace throughout the race.
For Running 2, Running 3, and Running 4, Hylke should focus on improving his overall running endurance and speed. Incorporating interval training and tempo runs into his training routine can help him build his aerobic capacity and increase his running pace. Additionally, practicing hill sprints and incorporating strength training exercises such as lunges, squats, and plyometric exercises can improve his running performance.
To address the slower time on the Ski Erg, Hylke should focus on improving his technique and efficiency on the machine. Working with a coach or trainer to refine his form and develop a powerful and efficient stroke can help him reduce the time lost in this segment.
For Running 8, Hylke should work on improving his running endurance and maintaining his pace towards the end of the race. Incorporating longer distance runs, progressive runs, and tempo runs into his training routine can help him build the necessary endurance to finish strong.
In conclusion, Hylke Vlietstra showed a strong overall performance in the Hyrox race in Amsterdam. To further improve, he should focus on improving his running performance and efficiency in segments such as Running 2, Running 3, Running 4, Ski Erg, and Running 8. By incorporating specific training strategies, drills, and exercises, he can enhance his endurance, speed, and technique in these areas. Implementing race strategies such as pace management, efficient transitions, mental preparation, and specific training will contribute to improved performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Schönfuß Marco | 2022 Bremen | 01:36:02 | |
| Smith Robert | 2024 Birmingham | 01:36:16 | |
| Mclean David | 2023 World Championships Manchester | 01:36:43 | |
| Boinet Cédric | 2023 Malaga | 01:36:53 | |
| Etchebers Vincent | 2024 Paris | 01:36:17 | |
| Burton David | 2024 Rotterdam | 01:36:29 | |
| Marshall John | 2023 Glasgow | 01:36:06 | |
| Quintin Clemente Pedro | 2024 Madrid | 01:36:37 | |
| Conway Ibar | 2024 Glasgow | 01:36:32 | |
| Linehan Tim | 2024 Perth | 01:36:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Amsterdam | 01:19:37 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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