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 Vrolijk Andy'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 Vrolijk Andy'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 Vrolijk Andy'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 Vrolijk Andy'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.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:47 | 47:04 to 44:17 | 44.5% |
| Sandbag Lunges | 01:08 | 06:27 to 05:19 | 18.1% |
| Sled Pull | 00:38 | 05:44 to 05:06 | 10.1% |
| Ski Erg | 00:35 | 05:05 to 04:30 | 9.3% |
| Burpees Broad Jump | 00:31 | 06:08 to 05:37 | 8.3% |
| Sled Push | 00:20 | 03:19 to 02:59 | 5.3% |
| Farmers Carry | 00:14 | 02:27 to 02:13 | 3.7% |
| Rowing | 00:02 | 04:55 to 04:53 | 0.5% |
| Wall Balls | 00:00 | 05:51 to 05:51 | 0.0% |
| Vrolijk Andy | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:43 | 00:00 | 04:48 -01:05 | 00:00 +00:00 |
| Ski Erg | 05:05 | 03:43 | 04:33 +00:32 | 04:48 -01:05 |
| Running 2 | 05:13 | 08:48 | 05:16 -00:03 | 09:21 -00:33 |
| Sled Push | 03:19 | 14:01 | 03:08 +00:11 | 14:37 -00:36 |
| Running 3 | 05:54 | 17:20 | 05:46 +00:08 | 17:45 -00:25 |
| Sled Pull | 05:44 | 23:14 | 05:23 +00:21 | 23:31 -00:17 |
| Running 4 | 05:56 | 28:58 | 05:44 +00:12 | 28:54 +00:04 |
| Burpees Broad Jump | 06:08 | 34:54 | 05:58 +00:10 | 34:38 +00:16 |
| Running 5 | 06:22 | 41:02 | 05:56 +00:26 | 40:36 +00:26 |
| Rowing | 04:55 | 47:24 | 04:58 -00:03 | 46:32 +00:52 |
| Running 6 | 06:21 | 52:19 | 05:47 +00:34 | 51:30 +00:49 |
| Farmers Carry | 02:27 | 58:40 | 02:22 +00:05 | 57:17 +01:23 |
| Running 7 | 06:20 | 01:01:07 | 05:44 +00:36 | 59:39 +01:28 |
| Sandbag Lunges | 06:27 | 01:07:27 | 05:34 +00:53 | 01:05:23 +02:04 |
| Running 8 | 07:19 | 01:13:54 | 06:31 +00:48 | 01:10:57 +02:57 |
| Wall Balls | 05:51 | 01:21:13 | 07:13 -01:22 | 01:17:28 +03:45 |
| Roxzone | 05:25 | 01:32:21 | 07:40 -02:15 | 01:32:21 |
Based on the splits analysis, Andy's best-performing segment was Running 1, where he was 56 seconds faster than average. This indicates that he has good running ability and should continue to focus on maintaining and improving his running speed.
To improve the Run Total segment, Andy should work on his overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT) sessions that include both running and strength exercises. Incorporating exercises such as sprints, lunges, and squat jumps will help improve his running speed and endurance.
For the Sandbag Lunges segment, Andy should focus on strengthening his legs and core. Exercises such as weighted lunges, squats, and deadlifts will help build the necessary strength and stability for this segment. Additionally, practicing lunges with a sandbag or weighted backpack will help simulate the race conditions and improve his performance.
In the Running 8, Running 7, and Running 6 segments, Andy should work on his running endurance and pacing. Long-distance runs at a steady pace will help improve his overall endurance, while interval training can help him work on his speed and pacing. Incorporating hill sprints and tempo runs into his training routine will also help simulate the race conditions and improve his performance in these segments.
For the Ski Erg segment, Andy should focus on improving his technique and efficiency. Practicing proper form and technique on the Ski Erg machine will help him generate more power and speed. In addition, incorporating exercises such as squats and deadlifts will help strengthen the muscles used during the Ski Erg segment.
To improve the Burpees Broad Jump segment, Andy should work on his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees will help improve his power output and speed. Additionally, practicing the burpee broad jump movement specifically will help him become more efficient and faster in this segment.
In the Running 5 and Running 4 segments, Andy should focus on improving his running speed and pacing. Interval training sessions that include shorter sprints and faster-paced runs will help him improve his speed and maintain a consistent pace throughout these segments.
He should also pay attention to his transitions between segments, particularly the Roxzone. Improving his transition time will help him save valuable seconds and maintain momentum throughout the race.
Additionally, Andy should develop a race strategy that includes proper hydration and nutrition. Staying hydrated and fueling his body with the right nutrients before, during, and after the race will help him maintain energy levels and perform at his best.
Overall, Andy Vrolijk has shown great potential in the Hyrox race. By focusing on the identified areas for improvement and implementing the suggested training strategies and techniques, he can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Brown Simon | 2024 Dublin | 01:32:25 | |
| Sharlott Matt | 2023 London | 01:32:06 | |
| Wild David | 2024 Manchester | 01:32:37 | |
| Bertasini Matteo | 2024 Rimini | 01:32:02 | |
| Crawford Guy Marcus | 2023 Los Angeles | 01:31:54 | |
| Campbell Anthony | 2023 Dublin | 01:32:13 | |
| Sbardellati Nicola | 2024 Turin | 01:31:51 | |
| Resseguie Richard | 2024 Anaheim | 01:32:30 | |
| Hernando Marrugat Leon | 2023 Barcelona | 01:32:12 | |
| Nevett James | 2023 London | 01:32:04 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:30:13 | |
| 2024 Amsterdam | 01:27:13 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
