Friskes Rob 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 302 similar athletes.

Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Friskes Rob

NED NED Flag Men 35-39 #155007 02:02:37 376th in AG | Top 95.7% 2132nd | Top 95.6%

Performance Highlights

+06:42
01:06:42
Run Total
+00:50
08:20
Avg. Lap
+01:49
07:40
Best Lap
-04:43
46:57
Workout Total
-00:35
05:52
Avg. Workout
-01:53
09:02
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 302 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 302 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Friskes Rob'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 Friskes Rob'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 302 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 Friskes Rob'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 Friskes Rob'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 12:58. Check the detail of the improvement plan below.

11:09 Potential Improvement 86.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 11:09 01:06:42 to 55:33 86.0%
Burpees Broad Jump 01:33 09:48 to 08:15 12.0%
Sandbag Lunges 00:11 07:47 to 07:36 1.4%
Farmers Carry 00:05 03:09 to 03:04 0.6%
Ski Erg 00:00 04:34 to 04:34 0.0%
Sled Push 00:00 02:44 to 02:44 0.0%
Sled Pull 00:00 05:23 to 05:23 0.0%
Rowing 00:00 05:26 to 05:26 0.0%
Wall Balls 00:00 08:06 to 08:06 0.0%

Splits Time

Friskes Rob Perfect Race
Splits Total Average Total
Running 1 04:33 00:00 05:44 -01:11 00:00 +00:00
Ski Erg 04:34 04:33 04:56 -00:22 05:44 -01:11
Running 2 07:40 09:07 06:32 +01:08 10:40 -01:33
Sled Push 02:44 16:47 04:11 -01:27 17:12 -00:25
Running 3 08:31 19:31 07:34 +00:57 21:23 -01:52
Sled Pull 05:23 28:02 07:18 -01:55 28:57 -00:55
Running 4 09:40 33:25 07:26 +02:14 36:15 -02:50
Burpees Broad Jump 09:48 43:05 08:38 +01:10 43:41 -00:36
Running 5 10:41 52:53 07:48 +02:53 52:19 +00:34
Rowing 05:26 01:03:34 05:35 -00:09 01:00:07 +03:27
Running 6 07:55 01:09:00 07:29 +00:26 01:05:42 +03:18
Farmers Carry 03:09 01:16:55 02:56 +00:13 01:13:11 +03:44
Running 7 08:09 01:20:04 07:41 +00:28 01:16:07 +03:57
Sandbag Lunges 07:47 01:28:13 07:58 -00:11 01:23:48 +04:25
Running 8 09:37 01:36:00 09:48 -00:11 01:31:46 +04:14
Wall Balls 08:06 01:45:37 10:08 -02:02 01:41:34 +04:03
Roxzone 09:02 02:02:37 10:55 -01:53 02:02:37
Based on 302 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rob Friskes delivered a commendable performance in the 2024 Amsterdam Hyrox race, placing in the top 68% overall and top 67% in his age group. His strength is evident in the strength-related exercises like the Sled Push and Sled Pull, where he significantly outperformed the average. However, his running performance, particularly after the initial laps, lagged behind the average, indicating that he may have started too fast, as seen in his excellent first running split. Rob shows a hybrid profile with a slight edge in strength exercises but could benefit from improving his running endurance and pacing strategy.

Segments to Improve

  • Total Running Time:

    Rob's total running time was 6:43 slower than average, suggesting a need to enhance his endurance and pacing. Focus on interval training to improve his running economy and stamina. Suggested Exercises:

    • Interval training: Alternate between high-intensity sprints and recovery jogs.
    • Tempo runs: Maintain a steady, challenging pace over a longer distance to build endurance.
    • Long slow distance runs: Increase aerobic capacity and endurance.

  • Burpees Broad Jump:

    Rob was 1:06 slower than average in this segment. Improving explosiveness and cardiovascular endurance is key. Suggested Exercises:

    • Plyometric drills: Box jumps and explosive burpees to increase power.
    • HIIT workouts: Incorporate burpees into high-intensity interval training.

  • Sandbag Lunges:

    Although slightly faster than average, there's room for improvement. Focus on leg strength and stability. Suggested Exercises:

    • Weighted lunges: Use sandbags or kettlebells to build strength.
    • Core stability exercises: Planks and Russian twists to enhance balance.

  • Farmers Carry:

    Rob was slightly slower than average. Enhancing grip strength and core stability can improve this segment. Suggested Exercises:

    • Grip strength exercises: Dead hangs and farmer's walks with increased weights.
    • Core workouts: Focus on exercises like planks and Russian twists.

Race Strategies

  • Pacing Strategy:

    Modify the pacing strategy by starting at a more conservative pace to prevent early fatigue. Focus on maintaining a consistent pace across running segments.

  • Transition Efficiency:

    Improve transition times by practicing quick shifts between exercises during training. This can be done by simulating race conditions in workouts.

  • Compromised Running Drills:

    Incorporate compromised running drills, where Rob practices running immediately after completing strength exercises. This will help simulate fatigue and improve performance in running segments following high-intensity exercises.

Similar Athletes
Hill Johannes 2024 Hamburg 02:03:03
Dang Tin Wai 2024 Singapore National Stadium 02:02:45
Weber Andre 2018 Stuttgart 02:02:44
Ekman Magnus 2024 Stockholm 02:02:16
Vink Thijmen 2023 Amsterdam 02:02:38
Lim Erwin 2024 Paris 02:02:09
Brocato Max 2024 Washington - North American Championships 02:02:39
Leitner Jürgen 2022 Wien 02:02:25
Breton Jf 2024 Dallas 02:02:51
Lim Jackson 2024 Singapore 02:02:46

Measure Your Performance Against Top Athletes

Other Results from this athlete
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