De Graaff Leroy
Hyrox Result
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
686 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 686 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 686 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire De Graaff Leroy'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 De Graaff Leroy'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 686 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 De Graaff Leroy'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 De Graaff Leroy'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
02:42.
Check the detail of the improvement plan below.
00:58
Potential Improvement
35.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Leroy De Graaff delivered an impressive performance at the 2024 Amsterdam Hyrox race, finishing in the top 2% of all athletes and within the top 2% of his age group. His overall time of 1:05:24 reflects strong capabilities as a hybrid athlete, balancing both running and strength exercises effectively. Leroy's total running time was slightly slower than the average by 30 seconds, indicating a slight potential for improvement in running. However, his running segments, particularly Running 1, demonstrate a fast start, suggesting he may have begun the race slightly too quickly and could benefit from more consistent pacing. Leroy excels in strength-oriented tasks, as evidenced by his outstanding performance in the Farmers Carry and Sandbag Lunges.
Segments to Improve
- Running
- Analysis: Leroy's total running time was 30 seconds slower than average, indicating room for improvement in overall running efficiency.
- Training Strategies:
- Incorporate interval training to boost speed and endurance. Use a mix of short sprints (200m-400m) and longer intervals (800m-1600m) with adequate rest periods.
- Practice tempo runs to improve pacing over longer distances, aiming to maintain a steady pace below his race pace for extended periods.
- Focus on compromised running drills, simulating the fatigue experienced after strength exercises. For instance, perform a set of wall balls or sled pushes before a fast-paced run.
- Wall Balls
- Analysis: Completed the segment 3 seconds slower than average, suggesting slight inefficiencies in technique or endurance.
- Training Strategies:
- Refine technique by focusing on maintaining a consistent rhythm. Use wall ball drills with varied weights to enhance muscular endurance and power.
- Incorporate circuit training that includes wall balls with other upper-body exercises like push-ups and pull-ups to improve overall stamina and strength.
- Emphasize core stability exercises, such as planks and Russian twists, to assist in maintaining posture during wall balls.
Race Strategies
- Start with Control: Avoid starting too quickly by setting a target pace for the initial running segments. This helps conserve energy for the latter stages of the race.
- Efficient Transitions: Practice transitioning between exercises to minimize time spent in the Roxzone. Focus on maintaining a steady breathing pattern and quick movements between stations.
- Optimize Strength Tasks: Leverage strength tasks as recovery periods by maintaining a steady pace and focusing on efficient form, especially in exercises like the sled pull and wall balls.
- Pacing Strategy: Develop a pacing strategy that involves a strategic kick in the last quarter of the race, ensuring energy is conserved for a strong finish.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
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Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator