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 Penningnieuwland Damion'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 Penningnieuwland Damion'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 Penningnieuwland Damion'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 Penningnieuwland Damion'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 05:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:15 | 40:31 to 37:16 | 61.7% |
| Sled Pull | 00:44 | 04:38 to 03:54 | 13.9% |
| Burpees Broad Jump | 00:40 | 04:41 to 04:01 | 12.7% |
| Wall Balls | 00:32 | 05:32 to 05:00 | 10.1% |
| Sled Push | 00:05 | 02:20 to 02:15 | 1.6% |
| Ski Erg | 00:00 | 03:57 to 03:57 | 0.0% |
| Rowing | 00:00 | 04:10 to 04:10 | 0.0% |
| Farmers Carry | 00:00 | 01:34 to 01:34 | 0.0% |
| Sandbag Lunges | 00:00 | 04:01 to 04:01 | 0.0% |
| Penningnieuwland Damion | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:15 | 00:00 | 04:15 -01:00 | 00:00 +00:00 |
| Ski Erg | 03:57 | 03:15 | 04:18 -00:21 | 04:15 -01:00 |
| Running 2 | 04:45 | 07:12 | 04:33 +00:12 | 08:33 -01:21 |
| Sled Push | 02:20 | 11:57 | 02:37 -00:17 | 13:06 -01:09 |
| Running 3 | 05:47 | 14:17 | 04:53 +00:54 | 15:43 -01:26 |
| Sled Pull | 04:38 | 20:04 | 04:21 +00:17 | 20:36 -00:32 |
| Running 4 | 05:08 | 24:42 | 04:52 +00:16 | 24:57 -00:15 |
| Burpees Broad Jump | 04:41 | 29:50 | 04:32 +00:09 | 29:49 +00:01 |
| Running 5 | 05:14 | 34:31 | 04:59 +00:15 | 34:21 +00:10 |
| Rowing | 04:10 | 39:45 | 04:36 -00:26 | 39:20 +00:25 |
| Running 6 | 05:15 | 43:55 | 04:53 +00:22 | 43:56 -00:01 |
| Farmers Carry | 01:34 | 49:10 | 01:57 -00:23 | 48:49 +00:21 |
| Running 7 | 05:02 | 50:44 | 04:52 +00:10 | 50:46 -00:02 |
| Sandbag Lunges | 04:01 | 55:46 | 04:26 -00:25 | 55:38 +00:08 |
| Running 8 | 06:09 | 59:47 | 05:15 +00:54 | 01:00:04 -00:17 |
| Wall Balls | 05:32 | 01:05:56 | 05:37 -00:05 | 01:05:19 +00:37 |
| Roxzone | 05:19 | 01:16:38 | 05:42 -00:23 | 01:16:38 |
The athlete's total running time of 00:40:31 was 02:58 slower than the average for his finish time. This suggests that he may benefit from improving his overall fitness and transition time between exercises. Additionally, his best running lap of 00:03:15 indicates that he has good speed and endurance.
To improve Running 3, Running 8, Running 6, Running 4, and Running 5, Damion should focus on building his endurance and speed. Interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help him improve his running performance. Incorporating hill sprints and tempo runs into his training routine can also enhance his overall running ability.
For the Burpees Broad Jump segment, Damion should focus on improving his explosiveness and agility. Plyometric exercises such as box jumps, burpees, and lateral jumps can help him develop the power and coordination necessary for this segment. Additionally, practicing proper form and technique for the broad jump will ensure efficient movement and reduce time lost during the exercise.
Proper nutrition and hydration are also key factors in performing well during the race. Damion should ensure he is fueling his body with the right nutrients before, during, and after the race. Adequate hydration is crucial to prevent fatigue and maintain optimal performance.
In conclusion, Damion Penningnieuwland had a strong performance in the HYROX race, but there are areas where he can make improvements. By focusing on improving his overall fitness, transition time, and specific segments such as Running 3, Running 8, Burpees Broad Jump, Running 6, Running 2, Running 4, and Running 5, Damion can enhance his performance and achieve even better results in future races. Implementing the suggested training strategies and techniques, along with proper race strategies, will help him reach his full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Holden David | 2023 Birmingham | 01:17:08 | |
| Mew Lachie | 2024 Perth | 01:16:36 | |
| Skipp Peter | 2024 Perth | 01:17:03 | |
| Kusk Peter | 2024 Malaga | 01:16:25 | |
| Cadeddu Luca | 2022 London | 01:16:44 | |
| Marshall Scott | 2023 Stockholm | 01:16:32 | |
| Gamble Matthew | 2024 Birmingham | 01:16:54 | |
| Poskocil Jan | 2024 Frankfurt | 01:16:41 | |
| Snape Steve | 2024 Glasgow | 01:16:26 | |
| Keating Mikey | 2024 Dublin | 01:17:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:21:31 | |
| 2024 Maastricht | 01:15:56 | |
| 2023 Rotterdam | 01:26:51 | |
| 2023 Maastricht European Championships | 02:01:53 | |
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