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
240 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 Pro 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 240 athletes with similar finish time in Hyrox Pro 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 240 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Kraker Remco'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 Kraker Remco'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 240 athletes with similar finish time in Hyrox Pro 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 Kraker Remco'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 Pro 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 Kraker Remco'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
09:57.
Check the detail of the improvement plan below.
Based on 240 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Remco Kraker completed the 2024 Amsterdam HYROX race with a time of 01:36:53, placing him in the top 69% overall and top 81% in his age group. His performance highlights a strong proficiency in strength-related exercises, as evidenced by his stellar ranks in the Sled Push, Sled Pull, Farmers Carry, and Rowing segments. However, his total running time was 08:22 slower than average, indicating that running is a significant area for improvement. Remco's initial pacing strategy might have been too aggressive, as his Running 1 segment was notably faster than average, followed by a considerable drop in pace in subsequent running segments. This suggests he may have expended too much energy early on, impacting his endurance in later stages.
Segments to Improve
Running Segments: Remco lost substantial time during the Running 2, 3, 4, and 5 segments, indicating a need for enhanced endurance and pacing. To improve:
Interval Training: Incorporate interval runs with varying paces to build aerobic capacity and improve recovery between efforts. Example: 4x800m at a fast pace with 400m slow jog recovery.
Tempo Runs: Perform weekly tempo runs to enhance lactate threshold and sustain a faster pace for longer periods. Example: 20-minute run at a comfortably hard pace.
Long Runs: Include long, steady-state runs to build a strong aerobic base. Gradually increase distance over time to improve endurance.
Transition Work: Practice transitioning from strength exercises to running with short bursts of running after completing exercises like squats or lunges to simulate race conditions.
Roxzone: Although Remco performed well in the Roxzone, continued focus on minimizing transition time can further enhance his overall efficiency. To improve:
Transition Drills: Practice quick transitions between exercises and running, focusing on maintaining pace and minimizing rest time.
Functional Workouts: Integrate circuit training that mimics race conditions, emphasizing quick transitions between exercises and short runs.
Race Strategies
Pacing: Develop a consistent pacing strategy that avoids early burnout. Utilize heart rate monitoring to maintain a sustainable pace throughout the race.
Energy Management: Focus on energy conservation during strength exercises to maintain running efficiency. Utilize efficient breathing techniques and form to reduce exertion.
Nutrition and Hydration: Ensure proper pre-race nutrition and hydration. Consider mid-race fueling strategies, such as energy gels, to maintain energy levels.
Mental Preparation: Visualize race scenarios and develop mental strategies to stay focused and motivated, particularly during challenging segments.