Heijnen Rick 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 210 similar athletes.

Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Heijnen Rick

NED NED Flag Men 25-29 #113011 02:08:13 437th in AG | Top 98.2% 2161st | Top 96.9%

Performance Highlights

-03:21
59:45
Run Total
-00:23
07:28
Avg. Lap
+00:32
06:39
Best Lap
+02:25
56:00
Workout Total
+00:19
07:00
Avg. Workout
+00:46
12:33
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 210 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 210 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Heijnen Rick'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 Heijnen Rick'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 210 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 Heijnen Rick'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 Heijnen Rick'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 09:15. Check the detail of the improvement plan below.

03:17 Potential Improvement 35.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 03:17 11:55 to 08:38 35.5%
Sandbag Lunges 02:44 10:41 to 07:57 29.5%
Run Total 02:24 59:45 to 57:21 25.9%
Wall Balls 00:50 11:25 to 10:35 9.0%
Ski Erg 00:00 04:24 to 04:24 0.0%
Sled Push 00:00 02:56 to 02:56 0.0%
Sled Pull 00:00 06:18 to 06:18 0.0%
Rowing 00:00 05:22 to 05:22 0.0%
Farmers Carry 00:00 02:59 to 02:59 0.0%

Splits Time

Heijnen Rick Perfect Race
Splits Total Average Total
Running 1 04:13 00:00 05:45 -01:32 00:00 +00:00
Ski Erg 04:24 04:13 04:58 -00:34 05:45 -01:32
Running 2 08:12 08:37 07:03 +01:09 10:43 -02:06
Sled Push 02:56 16:49 04:06 -01:10 17:46 -00:57
Running 3 06:39 19:45 07:43 -01:04 21:52 -02:07
Sled Pull 06:18 26:24 07:23 -01:05 29:35 -03:11
Running 4 07:02 32:42 07:42 -00:40 36:58 -04:16
Burpees Broad Jump 11:55 39:44 08:51 +03:04 44:40 -04:56
Running 5 07:08 51:39 08:12 -01:04 53:31 -01:52
Rowing 05:22 58:47 05:41 -00:19 01:01:43 -02:56
Running 6 07:10 01:04:09 07:58 -00:48 01:07:24 -03:15
Farmers Carry 02:59 01:11:19 02:59 +00:00 01:15:22 -04:03
Running 7 07:05 01:14:18 08:03 -00:58 01:18:21 -04:03
Sandbag Lunges 10:41 01:21:23 08:27 +02:14 01:26:24 -05:01
Running 8 12:19 01:32:04 10:25 +01:54 01:34:51 -02:47
Wall Balls 11:25 01:44:23 11:10 +00:15 01:45:16 -00:53
Roxzone 12:33 02:08:13 11:47 +00:46 02:08:13
Based on 210 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rick Heijnen competed in the 2024 Amsterdam Hyrox race, finishing with an overall time of 02:08:13, placing in the top 69% of his age group. His overall rank was 2172 out of 3118 athletes. Notably, Rick's total running time of 00:59:45 was 2:52 faster than the average, indicating a strong running ability. His best running lap was an impressive 00:06:39. The initial running segments, particularly Running 1, showed that he started off with a strong pace, significantly faster than average. This suggests some tendency to start races quickly. However, his performance in strength-based exercises such as Burpees Broad Jump and Sandbag Lunges indicates room for improvement in these areas. Overall, Rick demonstrates a runner's profile with a need to enhance strength and transitions to become a more hybrid athlete.

Segments to Improve

  • Burpees Broad Jump: Rick completed this in 11:55, which was 2:54 slower than average. To improve, focus on explosive strength and endurance. Incorporate drills such as plyometric exercises (box jumps, squat jumps) and high-intensity interval training (HIIT) focusing on burpees.
  • Sandbag Lunges: With a time of 10:41, 2:05 slower than average, Rick can benefit from strengthening his quads and glutes. Implement lunges with added weights (dumbbells or sandbags) and practice walking lunges to enhance stability and endurance.
  • Roxzone: At 12:33, Rick took 48 seconds longer than average. Improving transition efficiency is key. Practice transition drills, ensuring quick movement between exercises. Incorporate agility drills to enhance overall fitness.
  • Wall Balls: Completed in 11:25, slightly slower than average. Focus on improving shoulder and core strength. Use medicine ball throws and overhead presses to build endurance and power. Pay attention to technique, ensuring proper squat depth and ball release height.
  • Farmers Carry: Rick was 3 seconds slower than average, indicating a need for grip strength improvement. Incorporate grip strength exercises such as dead hangs and farmer's walks with varying weights to enhance endurance.

Race Strategies

  • Consistent Pacing: Begin with a sustainable pace that can be maintained throughout the race, avoiding the initial speed burst that could lead to fatigue.
  • Transition Efficiency: Focus on minimizing time in the Roxzone by rehearsing transitions during training. Practice the mental aspect of quickly shifting from one exercise to the next without resting.
  • Compromised Running: Train for running after strength exercises by including compromised running drills in workouts. For example, perform a strength exercise followed immediately by a running segment to simulate race conditions.
  • Strength Development: Balance running training with focused strength sessions to build a more hybrid athlete profile. Incorporate compound lifts and multi-joint exercises to boost overall strength.
Similar Athletes
Devlin Carl 2024 Hong Kong 02:07:51
Bretz Dennis 2024 Madrid 02:08:26
Rahn Nico 2024 Stuttgart 02:08:14
Johnson Jonathan 2023 Dallas 02:08:38
陈 彬 2024 Beijing 02:08:39
Samson Franze Miko 2024 Singapore 02:08:05
Alhallak Abdallah 2024 Dubai 02:07:46
De Silva Aruna 2024 Melbourne 02:08:17
Phillips Neil 2023 Birmingham 02:08:13
Caldwell Chris 2024 Manchester 02:08:33

Measure Your Performance Against Top Athletes

Other Results from this athlete
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