Mol Robert
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.
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 Mol Robert'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 Mol Robert'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 Mol Robert'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 Mol Robert'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
09:08.
Check the detail of the improvement plan below.
09:08
Potential Improvement
100.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Robert Mol demonstrated a commendable performance in the 2024 Amsterdam HYROX race, finishing in the top 58% overall and within his age group. His overall time of 01:40:52 was marked by a notable strength in running, as indicated by his total running time being 02:02 faster than average. This suggests a strong runner profile. However, his pacing strategy could use refinement, as his initial running segment was slower than average, possibly indicating a conservative start. Conversely, he excelled in strength-based stations like the Sled Push and Wall Balls, indicating a hybrid athlete profile with a potential edge in both running and strength segments.
Segments to Improve
- Sandbag Lunges: 15:14 (08:59 slower than average)
This was the most significant area for improvement. Focus on developing lower body strength and endurance. Consider incorporating the following exercises:
- Weighted Lunges: Perform with a sandbag to mimic race conditions, focusing on form and stability.
- Plyometric Lunges: Improve explosive strength and transition efficiency.
- Core Stability Exercises: Planks and rotational movements to enhance balance during lunges.
- Burpees Broad Jump: 6:26 (00:07 faster than average)
While slightly faster than average, enhancing explosive power and endurance will be beneficial. Suggested drills include:
- Burpee Variations: Include box jump burpees to increase power output.
- Interval Training: High-intensity interval training (HIIT) focusing on explosive movements.
- Roxzone: 7:52 (00:42 faster than average)
Despite being faster than average, improvement in transition efficiency will enhance overall performance. Focus on:
- Transition Drills: Practice quick transitions between exercises to minimize downtime.
- Overall Fitness: Incorporate circuit training to simulate race conditions and improve aerobic capacity.
Race Strategies
- Pacing Strategy: Start with a moderate pace to avoid early fatigue and conserve energy for later stages. Gradually increase speed after the initial segments.
- Transition Techniques: Practice efficient transitions during training to reduce Roxzone times and maintain momentum.
- Compromised Running Training: Incorporate running immediately after strength exercises during training sessions to adapt to fatigue, improving overall race performance.
- Hydration and Nutrition: Develop a race-day hydration and nutrition plan to sustain energy levels throughout the event.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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