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.
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 Van Der Maat Lars'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 Van Der Maat Lars'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 Van Der Maat Lars'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 Van Der Maat Lars'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
04:47.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Lars Van Der Maat's performance in the 2024 Rotterdam HYROX race places him impressively within the top tier of competitors, both overall and within his age group. His overall rank and age group rank reflect a highly competitive and skilled athlete. However, analysis of his total running time, which was slower than average, suggests that while Lars excels in strength-based exercises, his running segments could be a focal point for improvement. His proficiency in exercises such as the Sled Push, Sled Pull, and Sandbag Lunges indicates a strong physical foundation, but the slower total running time and below-average performance in the Roxzone suggest an opportunity to become a more balanced hybrid athlete by enhancing his running endurance and transition efficiency. His pacing appeared to start strong but slowed in later running segments, indicating potential issues with endurance or pacing strategy.
Segments to Improve:
Total Running Time: To improve his running segments, Lars should incorporate interval training into his regimen. High-intensity interval training (HIIT) on flat terrain and hill sprints can enhance both speed and endurance. Additionally, focusing on consistent pacing techniques, such as tempo runs, will help Lars manage his energy more effectively across the race. Regular long-distance runs, gradually increasing in length, will also bolster his overall running endurance.
Roxzone: The slower Roxzone time suggests Lars could benefit from refining his transition efficiency between exercises and improving his overall fitness level. Circuit training that mimics the race's structure—alternating between strength exercises and short, intense running intervals—can help Lars reduce transition times and improve his recovery rate between exercises. Practicing quick transitions and setting up mock race environments in training will also be beneficial.
Farmers Carry: Although not the weakest segment, there is room for improvement. Lars can enhance grip strength and endurance through exercises such as dead hangs, grip crushers, and farmer's walk with progressively heavier weights. Incorporating obstacle-specific training, like carrying uneven loads, can also prepare him for the unpredictable nature of race day challenges.
Race Strategies:
Pacing: Lars should focus on developing a more consistent pacing strategy. This might involve starting at a moderate pace for the first half of the race and gradually increasing his speed in the later stages. Utilizing a running watch with a pace alert can help him stay on target without burning out too early.
Transition Efficiency: Practicing swift transitions between running and strength exercises can significantly reduce overall race time. Lars should train in environments that allow him to simulate moving from one exercise to the next, focusing on reducing any wasted time. This includes setting up his equipment in a way that minimizes movement and optimizes the switch from one exercise to another.
Recovery During the Race: Integrating active recovery and strategic breathing techniques during easier segments or transitions can help Lars maintain a higher overall performance level. For example, focusing on deep, diaphragmatic breathing during the run can aid in faster recovery and prepare him for the next exercise segment.
Mental Preparation: Finally, mental resilience plays a crucial role in enduring and excelling in HYROX races. Lars should incorporate visualization techniques and mental rehearsals into his training to mentally prepare for the race's demands and develop strategies for pushing through challenging segments.
This tailored approach, focusing on Lars's specific weaknesses while leveraging his strengths, will guide him towards becoming a more balanced and efficient HYROX competitor. With dedicated training and strategic adjustments, Lars has the potential to significantly improve his performance in future 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