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
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 Rouwenhorst Frank'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 Rouwenhorst Frank'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 Rouwenhorst Frank'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 Rouwenhorst Frank'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
06:15.
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
Frank Rouwenhorst delivered a commendable performance at the 2024 Amsterdam Hyrox race, ranking in the top 40% of his age group. His overall time of 01:34:49 places him in the top 50% among all participants, showcasing a solid balance of endurance and strength. Notably, Frank's strength-based exercises like the Sled Push and Sled Pull are standout strengths, where he performed significantly faster than the average. However, his total running time was 4:10 slower than the average, indicating a need for improvement in running efficiency. Frank's pacing analysis suggests he started with a relatively strong pace in Running 1, but his performance declined in subsequent runs, pointing to potential fatigue or pacing strategy issues. Overall, Frank shows a slightly stronger profile in strength-based activities as compared to running.
Segments to Improve
Total Running Time: Given that the total running time was significantly slower, Frank should focus on enhancing his running capacity. Consider incorporating interval training to improve speed and endurance. High-intensity interval training (HIIT) and tempo runs can help in building both speed and stamina. Drill Suggestion: Include hill sprints and fartlek workouts to improve running economy.
Farmers Carry: While Frank was slightly slower in this segment, focusing on grip strength and core stability can improve performance. Incorporate exercises like deadlifts, kettlebell swings, and plank variations to enhance overall strength and endurance in the Farmers Carry. Form Correction: Maintain a tight core and upright posture to improve efficiency.
Ski Erg: Enhancing technique can lead to better performance. Work on upper body strength and coordination through exercises like pull-ups and tricep extensions. Practice technique drills focusing on smooth and controlled movements on the Ski Erg.
Wall Balls: To further improve, focus on leg strength and explosive power. Exercises like squats, box jumps, and thrusters can enhance performance. Form Correction: Ensure consistent depth in squats and efficient use of arms for the throw.
Race Strategies
Pacing Strategy: Develop a more consistent pacing plan to avoid early fatigue. Practice running with a heart rate monitor to ensure you stay within an optimal range during initial segments.
Transition Efficiency: Although Frank's Roxzone time was faster than average, maintaining this efficiency across all transitions is crucial. Practice quick transitions during training to minimize downtime between segments.
Compromised Running Drills: Incorporate training sessions where Frank runs immediately after strength exercises to simulate race conditions. This will help adapt to the physical demands of transitioning from strength to running.