Dive into this athlete’s performance at 2024 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.
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 Mulder Milan'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 Mulder Milan'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 Mulder Milan'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 Mulder Milan'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
05:03.
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:
Milan Mulder showcased a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 18% overall and the top 16% in his age group. His overall time was 01:23:31, with a total running time of 00:42:48, indicating he's slightly more adept at strength challenges than running. Milan's pacing started slower than average in the initial running segment but improved significantly as the race progressed, suggesting a conservative start that allowed for stronger finishes in later segments. This approach indicates a thoughtful race strategy, although there's room for improvement in pacing and endurance to enhance his overall time. Milan appears to have a hybrid profile, balancing between strength and running, but with a lean towards strength-based challenges.
Segments to Improve:
Burpees Broad Jump: Milan's performance in this segment was notably slower than average. To improve, focus on plyometric training to enhance explosive power and agility. Exercises like squat jumps, box jumps, and plyometric push-ups can build the necessary strength and coordination. Practicing burpees with an emphasis on the broad jump distance can also help. Incorporating interval training with high-intensity burpees can improve both speed and endurance.
Sled Push: Although only slightly slower than average, improvements in leg and core strength will enhance performance. Work on leg press exercises, weighted squats, and lunges to build lower body strength. Additionally, practice with the sled push itself, focusing on maintaining a low, powerful stance and driving through the legs.
Ski Erg: To improve in this segment, focus on building endurance and power in the upper body and core. Rowing exercises, pull-ups, and kettlebell swings can enhance the necessary muscle groups. Incorporate interval training on the Ski Erg machine, with sprints that mimic race intensity and duration.
Sled Pull: Milan performed relatively well here, but there's room for improvement. Strengthening the back, shoulders, and arms will aid performance. Deadlifts, rows, and farmer's walks will build the required strength. Practice with sled pulls, focusing on technique and maintaining a consistent pace.
Race Strategies:
Improved Pacing: Milan should work on starting the race at a slightly faster pace without burning out early. Interval training can help improve speed and endurance, allowing for a more aggressive start without compromising performance in later segments.
Transition Times: Reducing time in the Roxzone indicates a need for faster transitions between exercises. Practicing quick switches between running and strength exercises during training can help minimize these times. Also, focusing on overall fitness and agility can make these transitions smoother and more efficient.
Strength and Running Balance: Given Milan's slightly stronger performance in strength segments, incorporating more focused running training can help balance his hybrid profile. Long-distance runs mixed with interval training will enhance endurance, while strength training should maintain a focus on functional, race-specific exercises.
Specific Exercise Drills: Integrating specific drills that mimic the race's challenges can help Milan improve both his strength and endurance. For example, combining running with strength exercises in the same training session can prepare the body for the quick transitions and varied demands of the race.
By focusing on these areas of improvement and implementing the suggested strategies, Milan Mulder has the potential to significantly enhance his performance in future HYROX races. Consistency in training, along with a balanced approach to both running and strength segments, will be key to his progress.