Bramer JaapJan
Performance Analysis
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.
Race Summary
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 Bramer JaapJan'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 Bramer JaapJan'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 Bramer JaapJan'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 Bramer JaapJan'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
05:55.
Check the detail of the improvement plan below.
03:36
Potential Improvement
60.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
JaapJan Bramer performed commendably in the 2024 Amsterdam Hyrox race, ranking within the top 41% both overall and within his age group. His total time of 01:29:16 is a testament to his solid fitness level, particularly in running. The total running time of 00:40:31 was significantly faster than average by 04:07, indicating a strong runner profile. His best running lap was an impressive 00:04:53. However, JaapJan started the race quite aggressively, with the first few running segments completed significantly faster than the average, suggesting a too fast initial pacing that might have impacted his performance in later strength-based segments.
Segments to Improve
- Sandbag Lunges: JaapJan's time here was 03:23 slower than average. To improve, he should focus on building lower body endurance and strength. Key exercises include weighted lunges, Bulgarian split squats, and barbell squats. Additionally, incorporating HIIT sessions with a focus on lunges can improve explosive strength and endurance.
- Burpees Broad Jump: This segment was 01:19 slower than average. Improving explosive power and cardiovascular endurance is crucial. Plyometric exercises like box jumps, burpee variations, and sprint intervals can enhance performance. Practicing burpees with a focus on form and efficiency will also be beneficial.
- Roxzone: The transition times were 00:47 slower than average. Enhancing overall fitness and transition efficiency is key. Incorporating circuit training that mimics race conditions can help, as well as practicing quick transitions between different exercises.
- Wall Balls: Completed 00:25 slower than average, suggesting a need for better upper-body endurance and coordination. Exercises such as wall ball throws, medicine ball slams, and overhead presses can be included in training routines to enhance this area.
- Sled Pull: Although faster than average, there is still room for improvement. Focus on building upper body strength and grip endurance. Pulling exercises such as bent-over rows, cable pulls, and rope climbs can be beneficial.
Race Strategies
- Pacing: Adopt a more conservative pacing strategy at the start of the race to conserve energy for later segments, especially strength-intensive ones.
- Transition Efficiency: Practice efficient transitions in training to reduce Roxzone time. This includes rehearsing quick equipment changes and strategic hydration/nutrition breaks.
- Compromised Running: Integrate compromised running drills into training. This involves running immediately after completing strength exercises to simulate race fatigue and improve endurance under duress.
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