Dive into this athlete’s performance at 2023 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.
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 Binnenmars Lucas'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 Binnenmars Lucas'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 Binnenmars Lucas'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 Binnenmars Lucas'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 06:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:41 | 44:56 to 39:15 | 83.6% |
| Sled Pull | 00:43 | 04:56 to 04:13 | 10.5% |
| Sled Push | 00:18 | 02:45 to 02:27 | 4.4% |
| Ski Erg | 00:06 | 04:22 to 04:16 | 1.5% |
| Burpees Broad Jump | 00:00 | 03:37 to 03:37 | 0.0% |
| Rowing | 00:00 | 04:17 to 04:17 | 0.0% |
| Farmers Carry | 00:00 | 01:42 to 01:42 | 0.0% |
| Sandbag Lunges | 00:00 | 03:45 to 03:45 | 0.0% |
| Wall Balls | 00:00 | 05:19 to 05:19 | 0.0% |
| Binnenmars Lucas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:38 | 00:00 | 04:22 -00:44 | 00:00 +00:00 |
| Ski Erg | 04:22 | 03:38 | 04:21 +00:01 | 04:22 -00:44 |
| Running 2 | 05:15 | 08:00 | 04:44 +00:31 | 08:43 -00:43 |
| Sled Push | 02:45 | 13:15 | 02:44 +00:01 | 13:27 -00:12 |
| Running 3 | 05:51 | 16:00 | 05:07 +00:44 | 16:11 -00:11 |
| Sled Pull | 04:56 | 21:51 | 04:34 +00:22 | 21:18 +00:33 |
| Running 4 | 05:52 | 26:47 | 05:06 +00:46 | 25:52 +00:55 |
| Burpees Broad Jump | 03:37 | 32:39 | 04:53 -01:16 | 30:58 +01:41 |
| Running 5 | 05:58 | 36:16 | 05:14 +00:44 | 35:51 +00:25 |
| Rowing | 04:17 | 42:14 | 04:41 -00:24 | 41:05 +01:09 |
| Running 6 | 06:03 | 46:31 | 05:08 +00:55 | 45:46 +00:45 |
| Farmers Carry | 01:42 | 52:34 | 02:03 -00:21 | 50:54 +01:40 |
| Running 7 | 06:08 | 54:16 | 05:06 +01:02 | 52:57 +01:19 |
| Sandbag Lunges | 03:45 | 01:00:24 | 04:44 -00:59 | 58:03 +02:21 |
| Running 8 | 06:16 | 01:04:09 | 05:35 +00:41 | 01:02:47 +01:22 |
| Wall Balls | 05:19 | 01:10:25 | 05:57 -00:38 | 01:08:22 +02:03 |
| Roxzone | 04:53 | 01:20:26 | 06:07 -01:14 | 01:20:26 |
Lucas showed strength in the running segments, particularly in Running 1, where he was 00:37 faster than the average. His best running lap time was 00:03:38. He also performed well in the Sled Push segment, being 00:19 faster than the average. Additionally, his Burpees Broad Jump time was 00:53 faster than the average.
However, Lucas struggled in several running segments, including Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8. These segments were all slower than the average, with Running 7 being the most challenging segment, being 01:04 slower than the average. The Roxzone time, on the other hand, was 01:10 faster than average, indicating that Lucas performed well in transitions.
Specific training strategies and techniques for Lucas to improve his running performance include:
1. Interval Training: Incorporate interval training sessions to improve speed and endurance. This can involve alternating between high-intensity running and recovery periods.
2. Hill Training: Incorporate hill repeats into his training regimen to build leg strength and improve running efficiency.
3. Strength Training: Implement strength training exercises that focus on the lower body, such as squats, lunges, and deadlifts, to improve power and endurance.
4. Plyometric Exercises: Include plyometric exercises, such as box jumps and jump squats, to improve explosive power and running efficiency.
5. Tempo Runs: Incorporate tempo runs at a challenging but sustainable pace to improve lactate threshold and overall race pace.
6. Running Form Analysis: Consider working with a running coach to analyze and correct any form inefficiencies or weaknesses that may be impacting performance.
By implementing these strategies and incorporating specific training techniques, Lucas Binnenmars can enhance his performance in the Hyrox race and improve his overall ranking and time.
| Similar Athletes | |||
|---|---|---|---|
| Salgado Erik | 2024 Anaheim | 01:20:39 | |
| Tuxworth Ben | 2024 Melbourne | 01:20:51 | |
| Von Hadeln Gino | 2024 Berlin | 01:19:56 | |
| Steinke Daniel | 2020 Karlsruhe | 01:20:32 | |
| Reynolds Christopher | 2024 London | 01:20:17 | |
| Fullbrook Luke | 2024 Birmingham | 01:20:15 | |
| Emundts Jakob | 2024 Frankfurt | 01:20:14 | |
| Vowles Harry | 2024 Amsterdam | 01:20:12 | |
| Kuschei Kilian | 2023 Wien | 01:20:49 | |
| Hole James | 2024 Sports Direct HYROX London | 01:20:11 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:33:47 | |
| 2023 Amsterdam | 01:23:04 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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