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 371 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 Spangenberg Niek'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 Spangenberg Niek'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 Spangenberg Niek'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 Spangenberg Niek'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 09:26. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:24 | 59:15 to 54:51 | 46.6% |
| Burpees Broad Jump | 03:03 | 11:09 to 08:06 | 32.3% |
| Sandbag Lunges | 01:31 | 08:58 to 07:27 | 16.1% |
| Sled Pull | 00:28 | 07:30 to 07:02 | 4.9% |
| Ski Erg | 00:00 | 04:24 to 04:24 | 0.0% |
| Sled Push | 00:00 | 03:16 to 03:16 | 0.0% |
| Rowing | 00:00 | 05:09 to 05:09 | 0.0% |
| Farmers Carry | 00:00 | 02:36 to 02:36 | 0.0% |
| Wall Balls | 00:00 | 07:35 to 07:35 | 0.0% |
| Spangenberg Niek | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:29 | 00:00 | 05:35 -01:06 | 00:00 +00:00 |
| Ski Erg | 04:24 | 04:29 | 04:54 -00:30 | 05:35 -01:06 |
| Running 2 | 06:33 | 08:53 | 06:21 +00:12 | 10:29 -01:36 |
| Sled Push | 03:16 | 15:26 | 03:57 -00:41 | 16:50 -01:24 |
| Running 3 | 07:31 | 18:42 | 07:13 +00:18 | 20:47 -02:05 |
| Sled Pull | 07:30 | 26:13 | 07:11 +00:19 | 28:00 -01:47 |
| Running 4 | 07:01 | 33:43 | 07:13 -00:12 | 35:11 -01:28 |
| Burpees Broad Jump | 11:09 | 40:44 | 08:26 +02:43 | 42:24 -01:40 |
| Running 5 | 07:13 | 51:53 | 07:40 -00:27 | 50:50 +01:03 |
| Rowing | 05:09 | 59:06 | 05:32 -00:23 | 58:30 +00:36 |
| Running 6 | 07:12 | 01:04:15 | 07:14 -00:02 | 01:04:02 +00:13 |
| Farmers Carry | 02:36 | 01:11:27 | 02:54 -00:18 | 01:11:16 +00:11 |
| Running 7 | 07:21 | 01:14:03 | 07:19 +00:02 | 01:14:10 -00:07 |
| Sandbag Lunges | 08:58 | 01:21:24 | 07:51 +01:07 | 01:21:29 -00:05 |
| Running 8 | 11:58 | 01:30:22 | 09:16 +02:42 | 01:29:20 +01:02 |
| Wall Balls | 07:35 | 01:42:20 | 10:00 -02:25 | 01:38:36 +03:44 |
| Roxzone | 10:01 | 01:59:49 | 11:13 -01:12 | 01:59:49 |
Niek's best running lap was 00:04:29. Among the splits, his fastest segments were Ski Erg (00:04:24) and Sled Push (00:03:16), where he performed 00:27 and 01:19 faster than the average, respectively.
To improve the Run Total segment, Niek should focus on improving his overall fitness and transition time. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running endurance and speed. Additionally, practicing quick transitions between exercises during training can help reduce time spent in the roxzone.
For the Burpees Broad Jump segment, Niek should work on improving his explosive power and agility. Incorporating exercises such as plyometric push-ups, box jumps, and lateral hops can help enhance his power output and agility, leading to faster burpees and broad jumps.
In the Running 8 segment, Niek should focus on improving his running endurance. Incorporating longer distance runs and interval training sessions can help him build his aerobic capacity and improve his performance in this segment.
To improve the Sandbag Lunges segment, Niek should focus on building strength and stability in his lower body. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles involved in lunges and improve his overall performance in this segment.
In the Running 2 and Running 3 segments, Niek should work on improving his running speed and endurance. Incorporating interval training, fartlek runs, and tempo runs can help him increase his running speed and endurance, leading to better performances in these segments.
Additionally, Niek should prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick transitions during training and strategizing the order of exercises can help him reduce transition times and ultimately improve his overall race time.
Lastly, Niek should maintain proper form and technique throughout each segment to maximize his efficiency and performance. Practicing proper form during training and seeking feedback from a coach or trainer can help him identify any form corrections that may be necessary for optimal performance.
By implementing these strategies and focusing on the identified areas of improvement, Niek can enhance his performance in future HYROX races and continue to progress as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Thomas Josiah | 2024 Houston | 02:00:18 | |
| Ballesteros Casas Ruben | 2022 Valencia | 01:59:40 | |
| Thorogood William | 2024 Birmingham | 01:59:26 | |
| Bonacina Marco | 2023 Rimini | 01:59:37 | |
| Castrejon Mario | 2023 Chicago | 01:59:50 | |
| Craig Cameron | 2024 Melbourne | 02:00:19 | |
| Baker Richard | 2023 Chicago | 01:59:41 | |
| Swarts Jan | 2023 Rotterdam | 01:59:43 | |
| Neves Pimenta André | 2023 Stuttgart | 01:59:41 | |
| Mégevand Léo | 2024 Paris | 01:59:31 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:53:26 | |
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