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 Knol Daan'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 Knol Daan'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 Knol Daan'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 Knol Daan'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
04:45.
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
Daan Knol delivered a commendable performance at the 2024 Amsterdam HYROX event, finishing in the top 28% overall and top 34% within his age group. His overall time of 01:22:46 reflects a strong showing, with particular proficiency in strength-based events such as Sled Push, Sled Pull, Farmers Carry, and Wall Balls. However, his total running time was 02:19 slower than average, indicating room for improvement in running endurance and speed. The athlete appears to have a more strength-oriented profile, excelling in exercises that demand power and technique. Notably, Daan's initial pacing strategy was aggressive, as evidenced by his 17th percentile rank in Running 1, which may have contributed to slower times in subsequent running segments.
Segments to Improve
Total Running Time: Daan's overall running time was slower than average, suggesting a need for enhanced running endurance and speed. Training Strategy: Incorporate interval training sessions, focusing on high-intensity bursts followed by recovery periods. Include long-distance runs at a steady pace to build endurance. Add hill sprints to improve power and cardiovascular strength.
Roxzone: The time spent in the Roxzone was 00:41 slower than average, indicating a need for improved transition efficiency. Training Strategy: Practice swift transitions between exercises. Conduct drills that simulate race conditions, emphasizing quick equipment changes and minimizing rest periods.
Rowing: This segment was 00:36 slower than average, showing potential for improvement. Training Strategy: Focus on enhancing rowing technique and power. Include rowing intervals in the training plan, alternating between high and low resistance to build strength and endurance. Emphasize maintaining a consistent stroke rate and effective breathing technique.
Ski Erg: Daan was 00:22 slower than average in this segment. Training Strategy: Incorporate ski erg workouts that target upper body strength and rhythm. Practice maintaining a fluid motion and optimizing power output through efficient technique.
Race Strategies
Optimized Pacing: Begin the race at a steadier pace to conserve energy for later stages. Avoid starting too fast, which may lead to fatigue and slower performance in subsequent segments.
Efficient Transitions: Streamline transitions by rehearsing equipment changes and the order of movement between exercise zones. Focus on minimizing downtime in the Roxzone.
Hydration and Nutrition: Ensure proper hydration and nutrition leading up to and during the race to maintain energy levels and prevent fatigue.
Mental Preparation: Develop a strong mental strategy to maintain focus and motivation throughout the event, especially during challenging segments.
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