Dive into this athlete’s performance at 2023 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.
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 Janssen Niek'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 Janssen Niek'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 Janssen Niek'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 Janssen Niek'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 06:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:32 | 51:01 to 47:29 | 57.9% |
| Sandbag Lunges | 00:55 | 06:52 to 05:57 | 15.0% |
| Sled Push | 00:45 | 04:05 to 03:20 | 12.3% |
| Ski Erg | 00:32 | 05:11 to 04:39 | 8.7% |
| Farmers Carry | 00:14 | 02:42 to 02:28 | 3.8% |
| Rowing | 00:08 | 05:12 to 05:04 | 2.2% |
| Sled Pull | 00:00 | 05:22 to 05:22 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:09 to 05:09 | 0.0% |
| Wall Balls | 00:00 | 06:14 to 06:14 | 0.0% |
| Janssen Niek | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:17 | 00:00 | 05:02 -00:45 | 00:00 +00:00 |
| Ski Erg | 05:11 | 04:17 | 04:39 +00:32 | 05:02 -00:45 |
| Running 2 | 05:56 | 09:28 | 05:34 +00:22 | 09:41 -00:13 |
| Sled Push | 04:05 | 15:24 | 03:24 +00:41 | 15:15 +00:09 |
| Running 3 | 06:49 | 19:29 | 06:06 +00:43 | 18:39 +00:50 |
| Sled Pull | 05:22 | 26:18 | 05:50 -00:28 | 24:45 +01:33 |
| Running 4 | 06:05 | 31:40 | 06:04 +00:01 | 30:35 +01:05 |
| Burpees Broad Jump | 05:09 | 37:45 | 06:36 -01:27 | 36:39 +01:06 |
| Running 5 | 06:49 | 42:54 | 06:20 +00:29 | 43:15 -00:21 |
| Rowing | 05:12 | 49:43 | 05:06 +00:06 | 49:35 +00:08 |
| Running 6 | 06:59 | 54:55 | 06:09 +00:50 | 54:41 +00:14 |
| Farmers Carry | 02:42 | 01:01:54 | 02:31 +00:11 | 01:00:50 +01:04 |
| Running 7 | 07:01 | 01:04:36 | 06:07 +00:54 | 01:03:21 +01:15 |
| Sandbag Lunges | 06:52 | 01:11:37 | 06:12 +00:40 | 01:09:28 +02:09 |
| Running 8 | 07:09 | 01:18:29 | 07:07 +00:02 | 01:15:40 +02:49 |
| Wall Balls | 06:14 | 01:25:38 | 07:54 -01:40 | 01:22:47 +02:51 |
| Roxzone | 07:30 | 01:39:13 | 08:32 -01:02 | 01:39:13 |
One notable highlight of Niek's performance was his running in the first segment, where he completed it in 00:04:17, which was 00:33 faster than the average. Additionally, he excelled in the Burpees Broad Jump segment, finishing it in 00:05:09, which was 01:09 faster than the average.
To improve performance in the running segments, Niek should focus on increasing his running speed and endurance. Specific training strategies and techniques include:
1. Interval Training: Incorporate interval training sessions that involve alternating between high-intensity sprints and periods of active recovery. This will help improve Niek's speed and cardiovascular fitness.
2. Hill Training: Include hill sprints and hill repeats in Niek's training routine. Running uphill will enhance his leg strength and stamina, translating to improved performance in flat terrains during the race.
3. Tempo Runs: Implement regular tempo runs at a challenging but sustainable pace. This will help Niek develop his lactate threshold and improve his overall running efficiency.
For the strength-based segments such as Sled Push, Sandbag Lunges, and Ski Erg, Niek should focus on enhancing his strength and power. Here are some specific training strategies and techniques:
1. Resistance Training: Incorporate compound exercises such as squats, deadlifts, lunges, and sled pushes into Niek's strength training routine. This will target the specific muscles used in these segments and improve his overall strength.
2. Plyometric Exercises: Include plyometric exercises like box jumps, jump squats, and medicine ball throws to improve Niek's power and explosive strength. These exercises mimic the demands of the race segments and will help him perform better.
3. Functional Training: Incorporate functional movements that mimic the movements required in the race segments, such as sandbag lunges and sled pushes. This will improve Niek's neuromuscular coordination and enhance his performance in these specific segments.
By implementing these strategies and focusing on specific areas of improvement, Niek Janssen can enhance his performance in future Hyrox races and continue to progress in his fitness journey.
| Similar Athletes | |||
|---|---|---|---|
| Hagigi Vahid | 2023 World Championships Manchester | 01:39:41 | |
| Fazekas Kolos | 2024 Milan | 01:39:42 | |
| Witherington Daniel | 2024 Birmingham | 01:38:52 | |
| Omalley Matt | 2023 Chicago - North American Open Championship | 01:39:26 | |
| Lee Jonathan | 2024 Taipei | 01:39:20 | |
| Carrera Federico | 2024 Rimini | 01:38:58 | |
| Burei Michele | 2023 Milan | 01:38:49 | |
| Yau Henry | 2024 Houston | 01:38:51 | |
| Fernando Paulo | 2023 Madrid | 01:38:47 | |
| Kurz Peter | 2024 Taipei | 01:39:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Amsterdam | 01:24:32 | |
| 2022 Amsterdam | 01:58:13 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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