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.
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 Heinen Dajo'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 Heinen Dajo'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 Heinen Dajo'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 Heinen Dajo'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
04:47.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Dajo Heinen delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 17% overall and top 10% within his age group. His total running time was notably faster than average, indicating a strong running profile. Based on the running segments, Dajo started the race with a strong pace, particularly excelling in the initial running laps, suggesting a potential early burst of speed. However, this was followed by slower times in some strength sections, indicating room for improvement in strength-based exercises.
Segments to Improve
Burpees Broad Jump: This segment had the most significant room for improvement, being almost two minutes slower than average. Dajo can benefit from plyometric training to improve explosive power and efficiency in this exercise. Specific drills include box jumps, lateral jumps, and burpee variations focusing on form and speed.
Wall Balls: Dajo was slower than average in this segment. To enhance performance, he should incorporate medicine ball throws and high-rep squat-to-press exercises into his routine. Focus on maintaining a consistent rhythm and improving core stability for this movement.
Sandbag Lunges: With slower than average completion, working on weighted lunges and core strengthening exercises can help. Emphasize proper form, balance, and increasing endurance in this movement.
Roxzone: Though faster than average, improving transition efficiency can be beneficial. Practice quick transitions between exercises, focusing on maintaining momentum and reducing unnecessary rest times.
Race Strategies
Energy Management: Given the strong start, it's crucial to manage energy levels throughout the race. Implement a strategy of even pacing to avoid burnout in strength-based segments.
Focus on Form: Maintaining proper form, particularly in segments like the burpees broad jump and wall balls, will help conserve energy and improve efficiency.
Compromised Running: Practice transitioning from strength exercises to running, as this is a common scenario in Hyrox. Incorporate brick workouts where running follows a high-intensity strength exercise to adapt the body to these changes.