Mulder Erwin
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 Mulder Erwin'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 Mulder Erwin'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 Mulder Erwin'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 Mulder Erwin'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
05:07.
Check the detail of the improvement plan below.
01:58
Potential Improvement
38.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Erwin Mulder delivered a commendable performance at the 2024 Amsterdam Hyrox event, finishing in the top 59% overall and top 50% in his age group. His overall time was 01:41:15, showing a strong commitment and ability to complete the race successfully. Notably, Erwin's performance in the Roxzone was significantly faster than average, indicating efficient transitions. However, his total running time was 00:15 slower than average, suggesting an area for improvement. His pacing strategy appeared balanced initially but showed signs of fatigue in the later running segments. Overall, Erwin demonstrates a hybrid profile, with strengths in certain strength exercises like the Sled Push, yet his running could benefit from focused training to enhance speed and endurance.
Segments to Improve
- Total Running Time: Erwin needs to focus on improving his overall running speed and endurance. Specific training strategies include:
- Interval Training: Incorporate interval sessions with varying distances (200m to 800m) at faster-than-race pace to increase speed and stamina.
- Tempo Runs: Weekly tempo runs at a steady, challenging pace can help develop race pace endurance.
- Long Runs: Gradually increase the distance of long runs to build aerobic capacity and muscle endurance.
- Wall Balls: Focus on improving endurance and technique for wall balls:
- Strength Training: Include exercises like thrusters and squats to improve leg and arm strength.
- Technique Drills: Practice wall ball sets focusing on rhythm and breathing to enhance efficiency.
- Sandbag Lunges: Enhance strength and stability:
- Lunge Variations: Incorporate reverse lunges and walking lunges with weights to simulate race conditions.
- Core Stability: Perform exercises like planks and Russian twists to improve balance and stability during lunges.
- Sled Pull: Augment upper body and grip strength:
- Grip Strength Exercises: Use farmer's walks and dead hangs to improve grip strength.
- Pulling Drills: Include sled drags and rope pulls to enhance pulling power and efficiency.
- Farmers Carry: Focus on endurance and grip:
- Weighted Carries: Incorporate varied distance and weight farmer's carries to improve grip endurance and shoulder stability.
- Shoulder Stability Drills: Use exercises such as shoulder presses and lateral raises.
- Rowing: Improve rowing technique and efficiency:
- Technique Work: Focus on the drive and recovery phases to enhance power and efficiency on the rower.
- Endurance Intervals: Perform rowing intervals to improve cardiovascular and muscular endurance.
Race Strategies
- Pacing Strategy: Start at a controlled pace to conserve energy for the second half of the race, focusing on maintaining consistent splits throughout.
- Transition Efficiency: Continue to leverage quick transitions in the Roxzone, working on maintaining momentum during these phases to save valuable time.
- Adapt to Fatigue: Develop mental strategies to manage fatigue during later stages, possibly using visualization techniques or focusing on breathing to maintain focus and form.
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