Duisters Joost 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) Duisters Joost

NED NED Flag Men 25-29 #103009 01:32:22 308th in AG | Top 69.2% 1441st | Top 64.6%

Performance Highlights

-00:57
44:38
Run Total
-00:06
05:35
Avg. Lap
+00:16
05:04
Best Lap
+00:53
40:03
Workout Total
+00:07
05:00
Avg. Workout
+00:04
07:44
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 Duisters Joost'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 Duisters Joost'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 Duisters Joost'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 Duisters Joost'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 03:58. Check the detail of the improvement plan below.

01:39 Potential Improvement 41.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:39 07:19 to 05:40 41.6%
Sandbag Lunges 00:46 06:07 to 05:21 19.3%
Farmers Carry 00:35 02:49 to 02:14 14.7%
Rowing 00:33 05:27 to 04:54 13.9%
Ski Erg 00:15 04:46 to 04:31 6.3%
Run Total 00:10 44:38 to 44:28 4.2%
Sled Push 00:00 02:36 to 02:36 0.0%
Sled Pull 00:00 05:05 to 05:05 0.0%
Wall Balls 00:00 05:54 to 05:54 0.0%

Splits Time

Duisters Joost Perfect Race
Splits Total Average Total
Running 1 03:31 00:00 04:48 -01:17 00:00 +00:00
Ski Erg 04:46 03:31 04:33 +00:13 04:48 -01:17
Running 2 05:04 08:17 05:16 -00:12 09:21 -01:04
Sled Push 02:36 13:21 03:08 -00:32 14:37 -01:16
Running 3 05:19 15:57 05:46 -00:27 17:45 -01:48
Sled Pull 05:05 21:16 05:24 -00:19 23:31 -02:15
Running 4 05:44 26:21 05:44 +00:00 28:55 -02:34
Burpees Broad Jump 07:19 32:05 05:58 +01:21 34:39 -02:34
Running 5 06:04 39:24 05:56 +00:08 40:37 -01:13
Rowing 05:27 45:28 04:58 +00:29 46:33 -01:05
Running 6 05:55 50:55 05:47 +00:08 51:31 -00:36
Farmers Carry 02:49 56:50 02:22 +00:27 57:18 -00:28
Running 7 05:59 59:39 05:44 +00:15 59:40 -00:01
Sandbag Lunges 06:07 01:05:38 05:34 +00:33 01:05:24 +00:14
Running 8 07:07 01:11:45 06:31 +00:36 01:10:58 +00:47
Wall Balls 05:54 01:18:52 07:13 -01:19 01:17:29 +01:23
Roxzone 07:44 01:32:22 07:40 +00:04 01:32:22
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Joost Duisters delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 46% of all athletes and the top 49% in his age group. His overall time was 01:32:22, with a total running time of 00:44:38, which is 01:22 faster than the average. This indicates a strong running capability, suggesting a runner profile. His initial segments were notably faster, which may suggest he started the race at a fast pace, potentially impacting his endurance in later segments. Joost's strength in running is apparent, yet he has room for improvement in strength-based exercises and transitional efficiency.

Segments to Improve

  • Burpees Broad Jump: Joost was 01:29 slower than average, ranking in the 91st percentile. To improve, he should focus on enhancing explosive power and endurance. Training Strategies: Incorporate plyometric exercises such as box jumps and squat jumps. Additionally, practice high-repetition burpees with a focus on form and efficiency to build stamina.
  • Sandbag Lunges: Joost was 00:38 slower than average, indicating a need to increase lower body strength and stability. Training Strategies: Include sandbag circuits focusing on lunges, squats, and step-ups to enhance leg strength and endurance. Emphasize proper form to prevent fatigue and improve balance.
  • Roxzone: Joost's transition times were 00:10 slower than average. Improving transitions can significantly reduce overall time. Training Strategies: Implement transition drills that simulate race conditions, focusing on minimizing rest and improving efficiency between exercises.
  • Farmers Carry: Slower by 00:28, indicating a need for grip and core strength improvement. Training Strategies: Practice farmer's walks with increasing weight and distance, focusing on maintaining a strong core and grip strength.
  • Rowing: Joost was 00:29 slower than average. Improving rowing technique and power output is essential. Training Strategies: Engage in rowing intervals to improve cardiovascular endurance and stroke efficiency. Focus on form, ensuring powerful leg drive and smooth transitions.

Race Strategies

  • Pacing: Start the race with a moderate pace to conserve energy for strength-intensive segments later. Consider negative splitting where the latter part of the race is faster than the beginning.
  • Running Efficiency: Utilize Joost's strong running ability to gain time in running segments. Practice maintaining pace during compromised running, following high-intensity exercises like burpees or sled work.
  • Transition Optimization: Develop a routine for efficient transitions between exercise zones. Focus on hydration, quick equipment adjustments, and mental preparation for the next segment.
  • Pre-Race Preparation: Implement a structured warm-up routine focusing on dynamic stretches and mobility to prepare muscles for the varied demands of the race.
Similar Athletes
Romero Manuel 2022 Madrid 01:32:44
Gerage Alex 2024 Chicago Navy Pier 01:32:26
Schalk Matthijs 2022 Maastricht 01:31:58
Camerano Jeremy 2024 Marseille 01:32:07
Nugent Rob 2022 London 01:32:47
Maki Fabrice 2024 Turin 01:32:43
Santella Zachary 2023 Chicago - North American Open Championship 01:32:40
Depiets Picard Damien 2024 Marseille 01:32:02
Helinski Gionarlo 2024 Amsterdam 01:32:30
Radley Mark 2024 Sports Direct HYROX London 01:32:52

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