Nieskens Douwe
Hyrox Result
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.
Race Summary
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 Nieskens Douwe'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 Nieskens Douwe'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 Nieskens Douwe'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 Nieskens Douwe'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
03:42.
Check the detail of the improvement plan below.
01:30
Potential Improvement
40.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Douwe Nieskens showcased a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 30% of all athletes and the top 35% in his age group. His overall time of 01:29:15 indicates a strong, balanced athlete with a slight inclination towards better running capabilities, as suggested by his ‘Total running time’ being 00:58 faster than average. This positions Douwe as having a more runner-centric profile. Despite this strength, there was a noticeable decline in performance in strength-focused segments such as Sandbag Lunges and Wall Balls, suggesting room for improvement in specific strength-based exercises. His pacing at the start was slightly off the mark but improved significantly, indicating good stamina but a potential need for better initial pace management.
Segments to Improve:
- Sandbag Lunges: Douwe’s performance in Sandbag Lunges was significantly slower than average, indicating a need for enhanced lower body strength and endurance. To improve, Douwe should incorporate lunges with increasing weight, Bulgarian split squats, and step-ups into his training regimen to build strength and improve balance. Plyometric exercises like jump squats can also enhance explosive power, vital for quick, efficient movement.
- Wall Balls: The slower Wall Ball segment suggests a need for better upper body strength and coordination. Douwe should focus on high-repetition wall ball drills to improve technique and endurance. Additionally, incorporating medicine ball slams, push presses, and thrusters will build the requisite strength and power for this segment.
- Roxzone: The slower Roxzone time suggests difficulties in transition or the need for overall fitness improvement. Interval training combining strength exercises with short, intense cardio bursts will help improve transition efficiency by simulating the race’s pace changes and demands.
- Burpees Broad Jump: This segment was slower than desired, indicating a need for improved explosive strength and coordination. Plyometric training, including box jumps and broad jumps, along with burpee variations, can enhance Douwe’s performance in this area by building explosive lower body power and improving coordination.
Race Strategies:
- Start Pace Management: Douwe should focus on not starting too fast to conserve energy for strength-focused segments. Practicing pacing strategies during training runs, where he consciously starts at a controlled pace, can help manage energy levels throughout the race.
- Strength and Conditioning: Given Douwe’s runner profile, integrating more strength training focused on the weaker segments will help balance his overall performance. This includes both compound movements (like squats and deadlifts) and segment-specific exercises detailed above.
- Transition Efficiency: Improving the Roxzone segment involves not just physical conditioning but also strategizing transitions between exercises. Practicing quick transitions in training, possibly with a timer, can help reduce hesitancy and improve overall race time.
- Recovery and Nutrition: Optimizing recovery strategies and nutrition will ensure Douwe maintains his strength and stamina throughout the race. Focusing on protein intake for muscle repair and carbohydrates for energy will be crucial, along with hydration and rest.
By focusing on these areas of improvement and implementing the suggested training strategies, Douwe Nieskens can transform his already strong performance into an even more competitive edge in future HYROX races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Ready to conquer your next race?
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