De Willigen Ricardo 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.

Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) De Willigen Ricardo

NED NED Flag Men 30-34 #175024 01:31:37 339th in AG | Top 68.5% 1401st | Top 62.9%

Performance Highlights

+01:14
46:28
Run Total
+00:11
05:49
Avg. Lap
+00:31
05:18
Best Lap
-00:05
38:47
Workout Total
-00:01
04:50
Avg. Workout
-01:08
06:27
Roxzone

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 De Willigen Ricardo'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 Willigen Ricardo'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 De Willigen Ricardo'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 Willigen Ricardo'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 05:10. Check the detail of the improvement plan below.

02:11 Potential Improvement 42.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:11 46:28 to 44:17 42.3%
Wall Balls 01:59 08:44 to 06:45 38.4%
Burpees Broad Jump 00:50 06:27 to 05:37 16.1%
Ski Erg 00:05 04:35 to 04:30 1.6%
Farmers Carry 00:05 02:18 to 02:13 1.6%
Sled Push 00:00 02:20 to 02:20 0.0%
Sled Pull 00:00 04:13 to 04:13 0.0%
Rowing 00:00 04:53 to 04:53 0.0%
Sandbag Lunges 00:00 05:17 to 05:17 0.0%

Splits Time

De Willigen Ricardo Perfect Race
Splits Total Average Total
Running 1 03:43 00:00 04:47 -01:04 00:00 +00:00
Ski Erg 04:35 03:43 04:33 +00:02 04:47 -01:04
Running 2 05:18 08:18 05:14 +00:04 09:20 -01:02
Sled Push 02:20 13:36 03:06 -00:46 14:34 -00:58
Running 3 06:17 15:56 05:43 +00:34 17:40 -01:44
Sled Pull 04:13 22:13 05:20 -01:07 23:23 -01:10
Running 4 05:53 26:26 05:42 +00:11 28:43 -02:17
Burpees Broad Jump 06:27 32:19 05:54 +00:33 34:25 -02:06
Running 5 06:05 38:46 05:53 +00:12 40:19 -01:33
Rowing 04:53 44:51 04:57 -00:04 46:12 -01:21
Running 6 06:04 49:44 05:43 +00:21 51:09 -01:25
Farmers Carry 02:18 55:48 02:19 -00:01 56:52 -01:04
Running 7 05:43 58:06 05:42 +00:01 59:11 -01:05
Sandbag Lunges 05:17 01:03:49 05:33 -00:16 01:04:53 -01:04
Running 8 07:30 01:09:06 06:26 +01:04 01:10:26 -01:20
Wall Balls 08:44 01:16:36 07:10 +01:34 01:16:52 -00:16
Roxzone 06:27 01:31:37 07:35 -01:08 01:31:37
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ricardo De Willigen demonstrated a solid performance in the 2024 Amsterdam HYROX race, finishing with an overall time of 01:31:37. He ranked 1409th out of 3118 athletes, placing him in the top 45%, and 340th in his age group, putting him in the top 50%. His total running time was slightly slower than average by 00:52, indicating a need for improvement in running efficiency. However, his performance in strength-based exercises, such as the Sled Push and Sled Pull, was notably faster than average. Ricardo's initial running segments were strong, particularly Running 1, which suggests he may have started the race too fast, leading to slower times in later running segments. Overall, Ricardo exhibits a hybrid profile with a slight strength bias, excelling in strength exercises but needing to enhance his running endurance and pacing.

Segments to Improve

  • Running (Total Running Time): Ricardo's total running time was 00:52 slower than average. To improve this, focus on building aerobic capacity and running efficiency. Consider incorporating interval training with exercises such as:
    • Tempo Runs: Sustain a challenging pace just below race speed for a prolonged period to enhance endurance.
    • Fartlek Training: Include varied-paced running to improve speed and recovery.
    • Hill Sprints: Develop power and strength in the legs, enhancing speed and efficiency.
  • Wall Balls: Ricardo was 01:37 slower than average. Focus on improving explosive strength and endurance through:
    • Medicine Ball Slams: Increase explosive power and coordination.
    • High-Intensity Interval Training (HIIT): Improve cardiovascular fitness and muscle endurance with exercises like squat jumps.
    • Form Correction: Ensure proper squat depth and ball release to maximize efficiency.
  • Burpees Broad Jump: Ricardo was 00:40 slower than average. Enhance performance by:
    • Plyometric Drills: Incorporate box jumps and burpee variations to increase explosive power.
    • Core Strengthening: Engage in planks and Russian twists to improve stability during jumps.

Race Strategies

  • Pacing Strategy: Start at a more moderate pace to conserve energy for later segments. Focus on even splits to maintain consistent performance throughout the race.
  • Transition Efficiency: Reduce time spent in the Roxzone by practicing quick transitions between exercises. This can be improved with circuit training routines that simulate race conditions.
  • Compromised Running Drills: Incorporate training that mimics running post-exercise fatigue, such as running immediately after completing a strength set. This helps adapt to the physical demands of alternating between strength and running elements in the race.
Similar Athletes
Richter Jens 2024 Karlsruhe 01:31:58
Ganser Louis 2023 Paris 01:31:33
Whitecross David 2022 Birmingham 01:31:34
Kelly Tim 2024 Köln 01:31:28
Vitali Gianluca 2024 Rimini 01:31:30
Quevedo Carlos 2022 Chicago 01:31:10
Scholefield Jake 2023 London 01:31:54
Lee Yongju 2024 Incheon 01:31:55
García Petit Antonio 2023 Bilbao 01:31:37
Reid Callan 2024 Melbourne 01:31:17

Measure Your Performance Against Top Athletes

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