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
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 Keurentjes Ate'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 Keurentjes Ate'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 Keurentjes Ate'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 Keurentjes Ate'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
05:16.
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:
Ate Keurentjes demonstrated a commendable performance in the 2024 Rotterdam HYROX, securing a place in the top 36% overall and within the top 32% of his age group. A notable aspect of his race was his total running time, which was 03:20 faster than average, placing him as having a more robust runner profile. This suggests that while his running capabilities are a significant strength, there might be room for improvement in strength-focused segments to achieve a more balanced athlete profile. His pacing strategy appeared to start slower, as seen in Running 1, but improved significantly in later running segments, indicating a potential initial underestimation of his running abilities or a strategic reserve of energy for the latter parts of the race.
Segments to Improve:
Burpees Broad Jump: This segment showed the most room for improvement. Incorporating plyometric exercises such as box jumps, squat jumps, and lunge jumps can enhance explosive power and endurance. Practicing burpees separately to increase speed and efficiency, then combining them with broad jumps can help in reducing the split time. Focus on maintaining a steady rhythm and ensure proper form to avoid unnecessary energy expenditure.
Sled Pull: To improve on the sled pull, Ate could benefit from targeted strength training focusing on the posterior chain muscles, including deadlifts, kettlebell swings, and pull-throughs. Practicing with a weighted sled or tire to simulate the race scenario can also be beneficial. Ensuring proper technique and body alignment will maximize efficiency during the pull.
Roxzone: The Roxzone time suggests a need for improved overall fitness and faster transitions. Incorporating circuit training with minimal rest between exercises can enhance endurance and reduce transition times. Practicing quick transitions between different types of exercises can also help in minimizing Roxzone time.
Sled Push: Similar to the sled pull, focusing on leg and core strength will aid in improving performance in the sled push segment. Exercises such as squats, leg presses, and planks can build the necessary strength. Practice with a weighted sled to adapt to the resistance faced during the race.
Race Strategies:
Pacing: Given Ate’s strength in running, adopting a slightly more aggressive start could benefit overall time, as it appears he has the endurance to maintain a robust pace. Practicing pacing strategies in training, including interval training with varied intensities, can help find the optimal race pace.
Strength Training: Integrating more strength-focused workouts into the training regimen is crucial. Balancing running with strength training will ensure improvements in slower segments while maintaining running prowess.
Transitions: Reducing Roxzone time through practice of quick transitions between exercises can shave off crucial seconds. Setting up a mock race course during training sessions to simulate race day conditions, including transitions, can be an effective strategy.
Endurance Training: While Ate has demonstrated excellent running capabilities, incorporating endurance training that mimics the race's demands, especially running after strength exercises, can further enhance his stamina and performance in later segments.
By focusing on these areas of improvement and implementing the suggested strategies, Ate Keurentjes can expect to see significant gains in his future HYROX race performances. Balancing his evident running strengths with enhanced strength and efficiency in strength-focused segments will create a more well-rounded fitness profile conducive to higher placements in future competitions.