Dive into this athlete’s performance at 2023 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 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 Jonkers Robin'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 Jonkers Robin'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 Jonkers Robin'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 Jonkers Robin'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 05:12. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:33 | 06:19 to 04:46 | 29.8% |
| Sandbag Lunges | 01:33 | 06:11 to 04:38 | 29.8% |
| Sled Push | 00:46 | 03:22 to 02:36 | 14.7% |
| Sled Pull | 00:44 | 05:12 to 04:28 | 14.1% |
| Wall Balls | 00:36 | 06:24 to 05:48 | 11.5% |
| Ski Erg | 00:00 | 04:13 to 04:13 | 0.0% |
| Rowing | 00:00 | 04:39 to 04:39 | 0.0% |
| Farmers Carry | 00:00 | 01:46 to 01:46 | 0.0% |
| Run Total | 00:00 | 38:48 to 38:48 | 0.0% |
| Jonkers Robin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:03 | 00:00 | 04:30 -01:27 | 00:00 +00:00 |
| Ski Erg | 04:13 | 03:03 | 04:24 -00:11 | 04:30 -01:27 |
| Running 2 | 04:45 | 07:16 | 04:52 -00:07 | 08:54 -01:38 |
| Sled Push | 03:22 | 12:01 | 02:52 +00:30 | 13:46 -01:45 |
| Running 3 | 04:55 | 15:23 | 05:16 -00:21 | 16:38 -01:15 |
| Sled Pull | 05:12 | 20:18 | 04:47 +00:25 | 21:54 -01:36 |
| Running 4 | 05:05 | 25:30 | 05:14 -00:09 | 26:41 -01:11 |
| Burpees Broad Jump | 06:19 | 30:35 | 05:03 +01:16 | 31:55 -01:20 |
| Running 5 | 05:01 | 36:54 | 05:23 -00:22 | 36:58 -00:04 |
| Rowing | 04:39 | 41:55 | 04:45 -00:06 | 42:21 -00:26 |
| Running 6 | 04:58 | 46:34 | 05:16 -00:18 | 47:06 -00:32 |
| Farmers Carry | 01:46 | 51:32 | 02:08 -00:22 | 52:22 -00:50 |
| Running 7 | 05:01 | 53:18 | 05:15 -00:14 | 54:30 -01:12 |
| Sandbag Lunges | 06:11 | 58:19 | 04:55 +01:16 | 59:45 -01:26 |
| Running 8 | 06:05 | 01:04:30 | 05:48 +00:17 | 01:04:40 -00:10 |
| Wall Balls | 06:24 | 01:10:35 | 06:16 +00:08 | 01:10:28 +00:07 |
| Roxzone | 06:23 | 01:23:12 | 06:28 -00:05 | 01:23:12 |
To improve in the Burpees Broad Jump segment, Robin should focus on improving his speed and efficiency in performing burpees. Incorporating high-intensity interval training (HIIT) workouts that include burpees can help improve his cardiovascular endurance and overall speed. Additionally, practicing explosive movements, such as box jumps and plyometric exercises, can enhance his power and explosiveness during the broad jump.
For the Sandbag Lunges segment, Robin should work on building strength and endurance in his legs and core. Incorporating exercises like weighted lunges, squats, and deadlifts into his training routine can help improve his ability to perform the lunges with the sandbag. Additionally, focusing on stability and balance exercises, such as single-leg exercises and core strengthening exercises, can help him maintain proper form and stability during the lunges.
In the Sled Push segment, Robin should aim to improve his overall strength and power. Incorporating exercises like sled pushes, prowler pushes, and weighted sled drags into his training routine can specifically target the muscles used in the sled push. Additionally, incorporating explosive movements like medicine ball throws and kettlebell swings can help improve his power output during the push.
Additionally, Robin should consider incorporating more specific race simulations into his training routine. This can involve performing the Hyrox race segments individually or in combination, with a focus on maintaining proper form and intensity. By simulating race conditions in training, Robin can improve his familiarity with the movements and transitions, ultimately leading to better performance on race day.
Overall, Robin Jonkers showed great potential in the 2023 Amsterdam Hyrox race. With a focus on improving his performance in the Burpees Broad Jump, Sandbag Lunges, and Sled Push segments, implementing specific training strategies and techniques, and refining his race strategies, he has the opportunity to further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Pikkemaat Patrick | 2019 Oberhausen | 01:23:30 | |
| Diaz Carlos | 2024 Karlsruhe | 01:23:04 | |
| Halls Scott | 2024 Melbourne | 01:22:47 | |
| Casias Rudy | 2021 Dallas | 01:23:07 | |
| Zepf Konradin | 2024 Karlsruhe | 01:22:56 | |
| Tyler David | 2022 Birmingham | 01:23:31 | |
| Vicon Emilio | 2024 Ciudad de Mexico | 01:23:35 | |
| Noott Tom | 2023 London | 01:22:57 | |
| Lochner Steffen | 2024 Karlsruhe | 01:23:02 | |
| Carletti Massimo | 2024 Milan | 01:23:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:21:02 | |
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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