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 Sonder Bjorn'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 Sonder Bjorn'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 Sonder Bjorn'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 Sonder Bjorn'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
03:28.
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
In the 2024 Amsterdam Hyrox race, Bjorn Sonder demonstrated a solid overall performance, finishing in the top 56% of all athletes and top 59% in his age group. His overall time was 01:39:08. Bjorn's total running time was 00:50:30, which is 01:41 slower than the average, indicating a slight need for improvement in endurance running. His best running lap was 00:05:49, showcasing potential in running speed. Notably, Bjorn excelled in strength-based exercises such as the Rowing and Sandbag Lunges, indicating a strong strength profile. His initial running segments suggest that he started at a moderate pace, aligning closely with the average time, which is generally a good strategy for maintaining endurance throughout the race.
Segments to Improve
Run Total: To improve his running time, Bjorn could benefit from incorporating speed workouts into his training regimen. Consider doing interval training with short bursts of high-intensity running followed by rest periods. Additionally, long-distance runs at a steady pace will improve overall stamina.
Roxzone: The Roxzone time indicates Bjorn spent more time in transitions. To optimize this, practice quick transitions in training by simulating race conditions, focusing on minimizing downtime between exercises.
Burpees Broad Jump: To enhance performance, focus on explosive strength and agility drills. Exercises like box jumps, burpees with a focus on form, and broad jumps will help improve this segment.
Wall Balls: Improving shoulder endurance and core stability can aid performance. Incorporate exercises like medicine ball throws, overhead presses, and planks to improve efficiency in this exercise.
Ski Erg: Focus on cardiovascular endurance and technique. Incorporate interval training on the Ski Erg, emphasizing proper form and maintaining a steady rhythm to enhance performance.
Sled Pull: For better results, include exercises that strengthen the lower body and grip, such as deadlifts, farmer's walks, and sled pulls with increasing weight.
Race Strategies
Maintain a Steady Pace: Begin the race at a manageable pace to conserve energy for the latter stages, as indicated by the consistent initial running segments.
Efficient Transitions: Practice quick and efficient transitions during training to reduce Roxzone time, enhancing overall race performance.
Focus on Strength Segments: Given Bjorn's strength profile, capitalize on strength-based exercises to gain time. Ensure consistent strength training to maintain and improve these segments.
Compromised Running: Train for compromised running scenarios where running is done immediately after strength exercises, to simulate race-day fatigue and build endurance.