Dive into this athlete’s performance at 2024 Amsterdam 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
479 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 479 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 479 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Douwes Dylan'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 Douwes Dylan'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 479 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 Douwes Dylan'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 Douwes Dylan'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
07:56.
Check the detail of the improvement plan below.
Based on 479 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Dylan Douwes showcased a balanced performance in the 2024 Amsterdam HYROX race. With an overall rank in the top 67% and a rank in his age group of 30-34 at 71%, he has room for growth in both running and strength elements. His total running time was 3 minutes and 49 seconds slower than average, indicating a need for improvement in his running efficiency and endurance. However, his quick transitions in the roxzone highlight an ability to recover and prepare swiftly between exercises. His initial running segment was significantly faster than average, suggesting a tendency to start strong, but he gradually slowed down in subsequent running segments, which may indicate pacing issues or fatigue. The data suggests Dylan has a hybrid profile with a slight inclination towards strength, given his better performance in strength segments compared to running.
Segments to Improve
Total Running Time: Dylan's total running time was slower than average. To improve his running efficiency, he should focus on interval training to enhance speed and endurance. Suggested exercises: Fartlek runs, tempo runs, and long-distance endurance runs. Incorporate hill sprints to build strength and speed.
Burpees Broad Jump: This segment was notably slower. To enhance performance, Dylan should work on explosive strength and agility. Suggested exercises: Plyometric drills like box jumps, burpee variations, and agility ladder drills. Focus on maintaining form to prevent fatigue.
Running 8: The final running segment showed significant slowdown. This may be due to fatigue from preceding exercises. Suggested exercises: Include compromised running drills, where running is combined with exercises like lunges or burpees to simulate race conditions.
Farmers Carry: Slightly slower than average, indicating a need for grip strength and core stability improvement. Suggested exercises: Farmer's walks with varying weights, deadlifts, and core stability exercises like planks and Russian twists.
Race Strategies
Pacing: Start at a manageable pace rather than too fast, to conserve energy for later segments. Implement negative split strategies in training, where the second half of a run is faster than the first.
Energy Management: Focus on nutrition and hydration strategies during the race to maintain energy levels, especially during longer running segments.
Transition Efficiency: Although currently a strength, continue to practice quick transitions between exercise zones to maintain this advantage. Consider practicing with a stopwatch to further reduce transition times.