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
800 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 800 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 800 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Bos GertJan'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 Bos GertJan'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 800 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 Bos GertJan'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 Bos GertJan'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
09:03.
Check the detail of the improvement plan below.
Based on 800 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
GertJan Bos delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 64% of all participants and the top 58% within his age group. Notably, his strength segments such as the Sled Push, Farmers Carry, and Wall Balls were significantly faster than average, indicating a robust strength profile. However, his overall running time was 6:27 slower than average, suggesting that running is a key area for improvement. His initial running pace was impressive, but his performance in the later running segments declined, indicating a potential issue with pacing or endurance. The Roxzone time was slightly better than average, indicating decent transition efficiency.
Segments to Improve
Overall Running Time: The total running time was notably slower than average, highlighting a need for focused running training.
Training Strategy: Incorporate interval training to improve speed and endurance. Sessions might include 400m repeats at a faster pace with short rest intervals.
Exercises: Tempo runs and long-distance runs should be incorporated to build endurance. Include hill workouts to increase leg strength and cardiovascular capacity.
Running Segments 4, 6, and 8: The significant time lost suggests a need for better pacing.
Training Strategy: Implement negative split runs where the second half of the run is faster than the first to practice pacing.
Exercises: Progressive long runs starting at an easy pace and finishing at a race pace can help improve endurance and pacing control.
Ski Erg: Slightly slower than average, indicating a need for technique refinement.
Training Strategy: Focus on technique drills to ensure efficient energy usage. Practice in intervals to simulate race conditions.
Exercises: Include strength exercises targeting the upper body and core, such as pull-ups and plank variations, to enhance overall power output.
Sandbag Lunges: Slight room for improvement in time efficiency.
Training Strategy: Focus on form and technique to ensure quick and efficient lunges.
Exercises: Incorporate weighted lunges and core stability exercises to improve balance and leg strength.
Race Strategies
Start with a Balanced Pace: Avoid starting too fast to conserve energy for the latter stages of the race. Implement a more consistent pace throughout the running segments to prevent fatigue.
Efficient Transitions: Continue to improve transition times by practicing transitions in training. Quick transitions can save crucial seconds and contribute to an overall better time.
Mental Focus and Strategy: Implement mental strategies such as visualization and positive self-talk to maintain focus and motivation, especially during the longer running segments.