Dive into this athlete’s performance at 2024 Rotterdam 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
193 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 193 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 193 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Zuijderwijk Danny'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 Zuijderwijk Danny'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 193 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 Zuijderwijk Danny'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 Zuijderwijk Danny'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
13:09.
Check the detail of the improvement plan below.
Based on 193 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Danny Zuijderwijk's performance in the 2024 Rotterdam HYROX race places him in the upper two-thirds of his age group and overall, showcasing a balanced athlete with a slight inclination toward running. His total running time was faster than average, indicating a stronger running profile. However, his initial running segments were slower than average, suggesting a potential pacing issue where he may have started too conservatively or faced early fatigue. Notably, his performance in the sled push and pull was exceptional, indicating significant strength in these areas. Conversely, the sandbag lunges and burpees broad jump were significantly slower than average, highlighting areas in need of improvement. The Roxzone time also suggests slower transitions between exercises, indicating room for efficiency gains.
Segments to Improve:
Sandbag Lunges: This segment was Danny's most considerable area for improvement. To enhance performance here, focus on increasing lower body strength and endurance. Incorporate exercises like weighted step-ups, lunges with various weights, and resistance band training to improve muscle endurance and power. Practicing lunges with incremental weights can also help adapt to the specific challenge of this event.
Burpees Broad Jump: This segment requires both explosive power and stamina. Plyometric training, including box jumps, squat jumps, and broad jumps, will develop the necessary explosive strength. High-intensity interval training (HIIT) focusing on burpees can improve overall stamina and efficiency in this challenging exercise.
Roxzone: The slower Roxzone time indicates a need for improved overall fitness and faster transitions. Incorporating circuit training with minimal rest between exercises can mimic the race's demands, improving Danny's ability to quickly transition between segments. Practicing specific transition drills, focusing on swiftly moving from one exercise to the next, can also reduce Roxzone time.
Wall Balls: To improve in this segment, focus on developing upper body and core strength along with coordination. Exercises like thrusters, medicine ball slams, and kettlebell swings can enhance the power and endurance needed. Technique refinement, ensuring proper form and efficient movement, will also aid performance.
Race Strategies:
Start Strong: Given Danny's tendency to start slower in the running segments, adjusting his warm-up routine to include dynamic stretches and a brief, high-intensity run might help him start stronger.
Pacing: Developing a strategic pacing plan that allows for consistent effort across all running segments can improve overall time. Interval training that mimics race pacing can be beneficial.
Transitions: Focus on reducing transition times by practicing quick switches between running and exercises during training sessions. This includes setting up mock stations to simulate race day conditions.
Strength Endurance: Given the identified areas for improvement and his running strength, incorporating more strength endurance work into Danny's routine will balance his performance. This includes longer sets of strength exercises with shorter rest periods to mimic the continuous effort required during the race.
Mental Preparation: Mental resilience training, including visualization techniques and setting small, achievable goals throughout the race, can help maintain motivation and focus, particularly during the more challenging segments.
By addressing these specific areas of improvement with targeted training and strategic race planning, Danny Zuijderwijk can significantly enhance his performance in future HYROX races, potentially moving up in rank both overall and within his age group.