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 Admiraal Mark'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 Admiraal Mark'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 Admiraal Mark'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 Admiraal Mark'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
04:16.
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
Mark Admiraal had a commendable performance in the 2024 Amsterdam Hyrox race. With an overall rank of 586 out of 3118 athletes, he placed in the top 18%, which is impressive. His ranking within his age group was also strong, landing him in the top 20%. Mark's overall time was 01:18:14, with a total running time of 00:40:30, which was 00:42 slower than the average, indicating a slight need for improvement in his running efficiency. His pacing strategy at the start was aggressive, as seen in his first running segment, which was significantly faster than the average. This might have contributed to slower times in subsequent running segments. Mark shows a hybrid profile with strengths in both running and strength-based exercises, but with a slight edge towards strength, as evidenced by faster-than-average times in most strength exercises like the Sled Push and Sled Pull.
Segments to Improve
Total Running Time: Mark's running time was slower than average, especially in the later segments. To improve:
Interval Training: Incorporate interval training sessions, focusing on alternating between high-intensity sprints and recovery jogs to build speed and endurance.
Tempo Runs: Include tempo runs in the weekly routine to improve lactate threshold and running efficiency.
Form Drills: Work on running form drills to enhance stride efficiency and reduce energy expenditure.
Wall Balls: Mark's time in Wall Balls was slower than average. To improve:
Technique Refinement: Focus on improving squat depth and ball release timing to enhance efficiency.
Strengthening Exercises: Incorporate squats, thrusters, and overhead presses to build strength and power.
Endurance Sets: Perform endurance sets with lighter weights to build stamina in this specific movement.
Burpees Broad Jump: This segment also showed potential for improvement. To enhance performance:
Plyometric Drills: Incorporate box jumps and broad jumps to improve explosive power and agility.
Core Strengthening: Focus on core exercises like planks and Russian twists to stabilize and support the body during transitions.
Consistency Drills: Practice consistent burpee sets, focusing on maintaining speed and form.
Roxzone: Mark's transition time was slightly slower. To improve:
Transition Practice: Conduct practice sessions focusing on swift and efficient transitions between exercises.
Cardiovascular Conditioning: Engage in high-intensity circuit training to improve overall fitness and reduce recovery time.
Race Strategies
Efficient Start: Avoid starting too fast to prevent fatigue later in the race. Aim for a steady pace that can be maintained throughout the event.
Focus on Transitions: Minimize time spent in the Roxzone by practicing quick transitions, which can save valuable seconds.
Pacing Strategy: Develop a pacing strategy that balances speed with energy conservation, especially in running segments.
Hydration and Nutrition: Ensure proper hydration and consider energy gels or snacks to maintain energy levels during the race.