Dive into this athlete’s performance at 2023 Karlsruhe 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 Van Der Pluym Harmen'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 Van Der Pluym Harmen'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 Van Der Pluym Harmen'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 Van Der Pluym Harmen'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 06:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:07 | 45:33 to 39:26 | 92.4% |
| Farmers Carry | 00:17 | 02:11 to 01:54 | 4.3% |
| Ski Erg | 00:12 | 04:28 to 04:16 | 3.0% |
| Rowing | 00:01 | 04:37 to 04:36 | 0.3% |
| Sled Push | 00:00 | 02:26 to 02:26 | 0.0% |
| Sled Pull | 00:00 | 04:08 to 04:08 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:27 to 04:27 | 0.0% |
| Sandbag Lunges | 00:00 | 03:45 to 03:45 | 0.0% |
| Wall Balls | 00:00 | 03:59 to 03:59 | 0.0% |
| Van Der Pluym Harmen | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:25 -00:37 | 00:00 +00:00 |
| Ski Erg | 04:28 | 03:48 | 04:22 +00:06 | 04:25 -00:37 |
| Running 2 | 05:36 | 08:16 | 04:46 +00:50 | 08:47 -00:31 |
| Sled Push | 02:26 | 13:52 | 02:44 -00:18 | 13:33 +00:19 |
| Running 3 | 05:58 | 16:18 | 05:09 +00:49 | 16:17 +00:01 |
| Sled Pull | 04:08 | 22:16 | 04:38 -00:30 | 21:26 +00:50 |
| Running 4 | 05:59 | 26:24 | 05:07 +00:52 | 26:04 +00:20 |
| Burpees Broad Jump | 04:27 | 32:23 | 04:57 -00:30 | 31:11 +01:12 |
| Running 5 | 06:28 | 36:50 | 05:16 +01:12 | 36:08 +00:42 |
| Rowing | 04:37 | 43:18 | 04:42 -00:05 | 41:24 +01:54 |
| Running 6 | 05:59 | 47:55 | 05:09 +00:50 | 46:06 +01:49 |
| Farmers Carry | 02:11 | 53:54 | 02:04 +00:07 | 51:15 +02:39 |
| Running 7 | 05:36 | 56:05 | 05:08 +00:28 | 53:19 +02:46 |
| Sandbag Lunges | 03:45 | 01:01:41 | 04:47 -01:02 | 58:27 +03:14 |
| Running 8 | 06:11 | 01:05:26 | 05:38 +00:33 | 01:03:14 +02:12 |
| Wall Balls | 03:59 | 01:11:37 | 06:01 -02:02 | 01:08:52 +02:45 |
| Roxzone | 05:39 | 01:21:07 | 06:14 -00:35 | 01:21:07 |
To improve running performance, Harmen should incorporate specific training strategies and techniques:
1. Interval Training: Incorporate interval training sessions to improve speed and endurance. This can include high-intensity intervals followed by recovery periods. For example, perform sprints for 30 seconds followed by a 1-minute recovery jog. Repeat this cycle for several sets.
2. Hill Training: Include hill sprints and hill repeats in training sessions. Running uphill helps build leg strength and improves cardiovascular fitness. Find a steep hill and sprint up it, then recover by walking or jogging back down. Repeat this for several sets.
3. Tempo Runs: Implement tempo runs to improve running pace. This involves running at a comfortably hard pace for a sustained period. Start with a 10-minute warm-up, followed by 20 minutes at a challenging but sustainable pace, and finish with a 10-minute cool-down jog.
4. Plyometric Exercises: Incorporate plyometric exercises to improve explosive power and running efficiency. Examples include box jumps, squat jumps, and bounding exercises. These exercises help strengthen the lower body and improve running mechanics.
5. Transition Time Optimization: Practice transitioning between exercises efficiently to minimize time lost. Work on quick and smooth transitions, ensuring that equipment is set up properly and ready for immediate use.
By implementing these training strategies, focusing on improving running performance, optimizing transition times, and implementing race strategies, Harmen Van Der Pluym can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Lipshut Martin | 2024 Melbourne | 01:21:29 | |
| Byma Michael | 2023 Melbourne | 01:20:58 | |
| Lim Kun Yi | 2024 Singapore National Stadium | 01:20:59 | |
| Bridge Dean | 2024 London | 01:20:59 | |
| Adanero Velasco Alberto | 2024 Madrid | 01:20:44 | |
| Bogdan Nabil | 2024 Madrid | 01:20:46 | |
| Dogantzis Michael | 2024 Fort Lauderdale | 01:21:29 | |
| Van Asseldonk Rodrigo | 2024 Amsterdam | 01:21:02 | |
| Andahazy Alexander | 2019 Wien | 01:20:54 | |
| Turbitt Niall | 2024 Berlin | 01:21:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Amsterdam | 01:26:51 | |
| 2023 Rotterdam | 01:14:24 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
