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 Heidemans Martijn'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 Heidemans Martijn'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 Heidemans Martijn'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 Heidemans Martijn'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 05:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:39 | 42:21 to 38:42 | 64.6% |
| Sled Pull | 00:52 | 05:00 to 04:08 | 15.3% |
| Farmers Carry | 00:28 | 02:19 to 01:51 | 8.3% |
| Rowing | 00:19 | 04:53 to 04:34 | 5.6% |
| Burpees Broad Jump | 00:16 | 04:36 to 04:20 | 4.7% |
| Sled Push | 00:05 | 02:29 to 02:24 | 1.5% |
| Ski Erg | 00:00 | 04:08 to 04:08 | 0.0% |
| Sandbag Lunges | 00:00 | 04:18 to 04:18 | 0.0% |
| Wall Balls | 00:00 | 04:47 to 04:47 | 0.0% |
| Heidemans Martijn | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:33 | 00:00 | 04:21 -00:48 | 00:00 +00:00 |
| Ski Erg | 04:08 | 03:33 | 04:20 -00:12 | 04:21 -00:48 |
| Running 2 | 05:02 | 07:41 | 04:41 +00:21 | 08:41 -01:00 |
| Sled Push | 02:29 | 12:43 | 02:41 -00:12 | 13:22 -00:39 |
| Running 3 | 05:28 | 15:12 | 05:04 +00:24 | 16:03 -00:51 |
| Sled Pull | 05:00 | 20:40 | 04:29 +00:31 | 21:07 -00:27 |
| Running 4 | 05:20 | 25:40 | 05:03 +00:17 | 25:36 +00:04 |
| Burpees Broad Jump | 04:36 | 31:00 | 04:46 -00:10 | 30:39 +00:21 |
| Running 5 | 05:25 | 35:36 | 05:11 +00:14 | 35:25 +00:11 |
| Rowing | 04:53 | 41:01 | 04:40 +00:13 | 40:36 +00:25 |
| Running 6 | 05:35 | 45:54 | 05:04 +00:31 | 45:16 +00:38 |
| Farmers Carry | 02:19 | 51:29 | 02:02 +00:17 | 50:20 +01:09 |
| Running 7 | 05:38 | 53:48 | 05:03 +00:35 | 52:22 +01:26 |
| Sandbag Lunges | 04:18 | 59:26 | 04:38 -00:20 | 57:25 +02:01 |
| Running 8 | 06:23 | 01:03:44 | 05:31 +00:52 | 01:02:03 +01:41 |
| Wall Balls | 04:47 | 01:10:07 | 05:51 -01:04 | 01:07:34 +02:33 |
| Roxzone | 04:40 | 01:19:26 | 06:01 -01:21 | 01:19:26 |
Martijn's best running lap was 00:03:33, which was 00:40 faster than the average for his finish time.
To improve performance in these segments, Martijn should focus on improving his overall fitness and reducing his transition time in the roxzone. This can be achieved through specific training strategies and techniques, including the following:
1. Running 8, Running 7, Running 6, Running 2, Running 3, Running 4, Running 5:
- Interval training: Incorporate high-intensity interval training (HIIT) sessions into Martijn's training routine. This will help improve his speed and endurance for running segments.
- Hill sprints: Include hill sprints in Martijn's training to build strength and power in his leg muscles, which will enhance his running performance.
- Plyometric exercises: Integrate plyometric exercises such as box jumps, jump squats, and bounding drills to improve Martijn's explosive power and speed.
2. Rowing:
- Technique improvement: Focus on Martijn's rowing technique to ensure he is maximizing his efficiency and power output. Engaging the legs, core, and arms in a coordinated manner will optimize rowing performance.
- Strength training: Incorporate exercises that target the muscles used in rowing, such as the back, shoulders, and arms. This will enhance Martijn's rowing power and endurance.
3. Farmers Carry and Sled Pull:
- Grip strength training: Include exercises specifically targeting grip strength, such as farmer's walks, dead hangs, and plate pinches. This will help Martijn maintain a strong grip during the farmers carry and sled pull segments.
- Core and lower body strength training: Strengthening the core and lower body muscles will improve Martijn's overall stability and power during the farmers carry and sled pull.
By implementing these strategies and focusing on the identified areas of improvement, Martijn Heidemans can enhance his performance in future Hyrox races. Regular training sessions targeting specific weaknesses, coupled with proper race strategies, will enable him to achieve better results and reach his full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Bodnar Thomas | 2023 Chicago | 01:19:40 | |
| Vacondio Paolo | 2024 Milan | 01:19:49 | |
| Wilding Mark | 2022 Manchester | 01:19:56 | |
| Groch Steffan | 2024 Manchester | 01:19:50 | |
| Vandenbrande Steven | 2024 Rotterdam | 01:19:15 | |
| Procter David | 2024 Madrid | 01:19:12 | |
| Farrell Daniel | 2024 Dubai | 01:19:12 | |
| Seares Junvie Sofronio | 2024 Hong Kong | 01:19:16 | |
| Foster Andrew | 2024 Melbourne | 01:19:49 | |
| Poole John | 2023 London | 01:19:32 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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