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 Heemskerk Mark'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 Heemskerk Mark'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 Heemskerk Mark'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 Heemskerk Mark'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 05:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:26 | 08:21 to 05:55 | 46.5% |
| Run Total | 02:19 | 43:28 to 41:09 | 44.3% |
| Sled Push | 00:25 | 03:04 to 02:39 | 8.0% |
| Ski Erg | 00:03 | 04:24 to 04:21 | 1.0% |
| Rowing | 00:01 | 04:43 to 04:42 | 0.3% |
| Sled Pull | 00:00 | 04:24 to 04:24 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:01 to 04:01 | 0.0% |
| Farmers Carry | 00:00 | 01:35 to 01:35 | 0.0% |
| Sandbag Lunges | 00:00 | 04:27 to 04:27 | 0.0% |
| Heemskerk Mark | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:44 | 00:00 | 04:33 -00:49 | 00:00 +00:00 |
| Ski Erg | 04:24 | 03:44 | 04:25 -00:01 | 04:33 -00:49 |
| Running 2 | 05:22 | 08:08 | 04:53 +00:29 | 08:58 -00:50 |
| Sled Push | 03:04 | 13:30 | 02:52 +00:12 | 13:51 -00:21 |
| Running 3 | 05:43 | 16:34 | 05:20 +00:23 | 16:43 -00:09 |
| Sled Pull | 04:24 | 22:17 | 04:51 -00:27 | 22:03 +00:14 |
| Running 4 | 05:35 | 26:41 | 05:18 +00:17 | 26:54 -00:13 |
| Burpees Broad Jump | 04:01 | 32:16 | 05:12 -01:11 | 32:12 +00:04 |
| Running 5 | 05:58 | 36:17 | 05:28 +00:30 | 37:24 -01:07 |
| Rowing | 04:43 | 42:15 | 04:47 -00:04 | 42:52 -00:37 |
| Running 6 | 05:29 | 46:58 | 05:19 +00:10 | 47:39 -00:41 |
| Farmers Carry | 01:35 | 52:27 | 02:09 -00:34 | 52:58 -00:31 |
| Running 7 | 05:33 | 54:02 | 05:19 +00:14 | 55:07 -01:05 |
| Sandbag Lunges | 04:27 | 59:35 | 05:00 -00:33 | 01:00:26 -00:51 |
| Running 8 | 06:08 | 01:04:02 | 05:54 +00:14 | 01:05:26 -01:24 |
| Wall Balls | 08:21 | 01:10:10 | 06:19 +02:02 | 01:11:20 -01:10 |
| Roxzone | 05:54 | 01:24:16 | 06:37 -00:43 | 01:24:16 |
In terms of his running performance, Mark had a total running time of 00:43:28, which was 02:45 slower than the average for his finish time. This indicates that there is room for improvement in his running abilities. However, it's worth noting that Mark performed better than average in the first running segment, with a time of 00:03:44, which was 00:40 faster than average. This suggests that Mark has the potential to excel in running and should focus on improving his overall running fitness.
To improve the Run Total segment, Mark should work on improving his overall fitness and his transition time. This can be achieved through a combination of cardiovascular endurance training, such as interval running and hill sprints, and specific strength training exercises that target the muscles used during running, such as lunges, squats, and plyometric exercises.
For the Wall Balls segment, Mark should focus on improving his technique and endurance. He can practice wall balls during his training sessions, gradually increasing the weight of the medicine ball and the number of repetitions. Additionally, working on core strength and stability exercises will help Mark maintain good form and prevent fatigue during the wall balls.
In the Running 2, Running 5, Running 3, Running 4, and Running 7 segments, Mark should work on improving his running speed and endurance. Interval training, such as sprint intervals and tempo runs, will help increase his speed, while long distance runs will improve his endurance. Incorporating hill training and interval training on varied terrains will also help Mark prepare for the different running conditions he may encounter during the race.
Mark should also pay attention to his transitions between segments in order to minimize time spent in the roxzone. Practicing quick and efficient transitions during training will help him save valuable time during the race.
In addition, Mark should prioritize maintaining good form and technique throughout the race, especially during exercises like wall balls and sled pulls. This will not only improve his performance but also help prevent injuries.
Overall, Mark has shown great potential in the HYROX race, particularly in the running segments where he performed better than average. By focusing on improving his overall running fitness and addressing the specific areas of improvement highlighted in the report, Mark can further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Schöning Wulf | 2018 Hamburg | 01:24:12 | |
| Ganzo Raul | 2024 Amsterdam | 01:24:37 | |
| Dorr Oli | 2023 London | 01:24:36 | |
| Böhm Gerhard | 2024 Stuttgart | 01:24:05 | |
| Cartwright Neil | 2024 Birmingham | 01:24:20 | |
| Richter Ronald | 2022 Essen | 01:24:20 | |
| Verstreepen Koen | 2024 Rotterdam | 01:24:32 | |
| Lee Chengjie | 2023 Singapore | 01:24:28 | |
| Ramonda Enzo | 2024 Turin | 01:24:24 | |
| Van Wyk Gerhard | 2024 Birmingham | 01:23:48 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:21:13 | |
| 2024 Amsterdam | 01:16:59 | |
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