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 Vasse RobbertJan'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 Vasse RobbertJan'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 Vasse RobbertJan'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 Vasse RobbertJan'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
04:29.
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:
RobbertJan Vasse finished the 2024 Amsterdam HYROX race in a respectable overall rank of 1308, placing him in the top 41% of all competitors. In his age group (35-39), he ranked 237th, placing him in the top 42%. His overall time was 01:29:38, with a total running time of 00:46:12, which was slightly slower than average by 01:26. This suggests a hybrid profile with a slight emphasis on strength over running. Notably, he began the race with a strong pace, evidenced by his first running segment being significantly faster than average, but his pace declined over the subsequent running segments, indicating that he may have started too fast. His performance in strength exercises was generally commendable, especially in the sled push, where he was significantly faster than average.
Segments to Improve:
Total Running Time: RobbertJan's total running time was slower than average, suggesting a need for improvement in running endurance and pacing. To enhance this, he should focus on interval training and tempo runs to build stamina and speed.
Interval Training: Incorporate 800m repeats at a pace faster than his race pace with rest intervals in between. This will help improve speed and endurance.
Tempo Runs: Perform 20-30 minute runs at a comfortably hard pace to increase lactate threshold and improve overall running efficiency.
Sandbag Lunges: This segment was significantly slower, indicating a need for improved lower body strength and stability.
Strength Training: Focus on exercises like lunges, squats, and deadlifts to build leg strength.
Core Stability: Incorporate planks and side planks to enhance core strength and stability during lunges.
Sled Pull: Improvement can be achieved by enhancing upper body and core strength.
Upper Body Strength: Include exercises such as pull-ups and rows in training routines.
Core Conditioning: Add exercises like Russian twists and hanging leg raises to improve core engagement during the sled pull.
Burpees Broad Jump: While slightly faster than average, there's room for improvement through better power output and efficiency.
Plyometric Drills: Practice box jumps and burpee variations to increase explosive power.
Technique Refinement: Focus on ensuring efficient transitions between burpees and jumps to maintain momentum.
Wall Balls: Though faster than average, further improvement can aid in conserving energy for subsequent segments.
Endurance Training: Include wall ball sets in circuit training to build endurance.
Form Optimization: Ensure proper squat technique and release timing to maximize efficiency.
Race Strategies:
Start at a Sustainable Pace: Begin the race at a controlled pace to conserve energy for later segments. Monitor heart rate to stay within a target zone.
Optimize Transitions: Work on reducing transition times between exercises by practicing efficient movement in training. This will improve roxzone performance.
Compromised Running Drills: Incorporate drills that simulate running immediately after strength exercises to adapt to race conditions, such as running after sled pushes or burpees.
Hydration and Nutrition: Ensure proper hydration and nutrition before and during the race to maintain energy levels and performance.