Mols Joey
Hyrox Result
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
969 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 969 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 969 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Mols Joey'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 Mols Joey'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 969 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 Mols Joey'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 Mols Joey'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
07:19.
Check the detail of the improvement plan below.
03:18
Potential Improvement
45.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Joey Mols delivered a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 62% overall. His overall time of 01:45:55 reflects a balanced approach between running and strength exercises. His total running time was 00:53:23, which is slightly slower than average by 01:30, indicating that Joey has a more strength-oriented profile. The initial running splits suggest that he started the race too fast, as seen by the significant drop-off in performance in the middle segments.
Segments to Improve
- Sled Pull: Joey was 01:48 slower than average. To enhance performance, focus on improving upper body strength and endurance. Recommended exercises include heavy sled drags, bent-over rows, and deadlifts. Incorporate interval training with sled pulls to simulate race conditions.
- Burpees Broad Jump: He was 01:10 slower than average. To improve, focus on plyometric exercises and core stability. Include box jumps, burpees with a focus on explosive movement, and core circuits in the routine. Work on technique to minimize time spent on transitions.
- Sled Push: With a time 00:34 slower than average, Joey should work on leg strength and explosive power. Implement exercises like leg presses, squats, and sled pushes with varying resistance into training. Practice maintaining a consistent pace throughout the push.
- Roxzone: Although Joey was faster than average by 00:27, there's potential for improvement. Focus on minimizing transition times and maintaining high energy levels. Practice quick transitions between exercises in a controlled environment to build efficiency.
- Rowing: Joey was 00:14 slower than average. To improve, focus on building cardiovascular endurance and proper rowing technique. Include steady-state rowing sessions and high-intensity interval rowing to increase overall speed and efficiency.
Race Strategies
- Pacing: Start the race with a more conservative pace to maintain energy levels for later segments. Avoid the initial fast start to prevent fatigue in middle sections.
- Transition Efficiency: Practice swift transitions between each exercise segment to reduce Roxzone time. Focus on mental preparation to minimize rest periods.
- Compromised Running: Train for compromised running scenarios by incorporating runs immediately after strength exercises. This simulates race conditions and helps maintain running speed post-exercise.
- Pre-Race Preparation: Ensure proper nutrition and hydration leading up to the race, and incorporate dynamic warm-ups focusing on muscle activation to optimize performance.
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.
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