Nauts Mark
Hyrox Result
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
815 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 815 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 815 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Nauts Mark'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 Nauts Mark'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 815 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 Nauts Mark'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 Nauts Mark'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
03:12.
Check the detail of the improvement plan below.
01:50
Potential Improvement
57.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Mark Nauts delivered an impressive performance at the 2024 Amsterdam Hyrox event, ranking 85th overall and 20th in his age group, placing him in the top 2% and 3% respectively. His overall time was 1:06:20, and although his total running time was 35:35, which is 1:24 slower than the average, he exhibited strong performances in several strength-based exercises, highlighting a well-rounded athlete profile. Mark started the race quite fast, especially evident in his Running 1 split, which was 50 seconds faster than average. This suggests a slightly aggressive start, which may have influenced fatigue in subsequent running splits. His balanced strength and endurance capabilities suggest he possesses a hybrid athlete profile, but there is potential for improvement in running efficiency.
Segments to Improve
- Run Total: With a total running time 1:24 slower than average, Mark can benefit from specific running drills to enhance speed and endurance. Incorporating interval training, such as 800m repeats at a pace faster than race pace, can improve his anaerobic threshold. Focus on maintaining consistent pacing throughout all running segments to prevent fatigue.
- Burpees Broad Jump: Mark was 9 seconds slower than the average, indicating room for improvement in explosive power and efficiency. Practicing high-intensity interval training (HIIT) with burpee variations, focusing on form and speed, will help improve this segment. Adding plyometric exercises like box jumps and squat jumps can increase explosiveness.
- Sandbag Lunges: With a time 16 seconds slower than average, enhancing leg strength and endurance is crucial. Incorporate lunges with added weight, focusing on perfect form and depth to improve muscle memory and endurance in this movement. Consider using sandbag lunges in circuit training to simulate race conditions.
- Ski Erg: Being 18 seconds off the average suggests a need for improved arm and core strength. Focus on technique with specific drills that enhance upper body strength and endurance, such as rowing machine workouts and resistance band exercises for the arms and shoulders. Pay attention to the rhythm and efficiency of motion.
Race Strategies
- Pacing: Start at a slightly more conservative pace to reserve energy for later stages, ensuring consistent performance across all running segments. This will help mitigate the fatigue seen in later runs.
- Roxzone Efficiency: Continue to optimize transitions by maintaining movement efficiency and minimizing rest time. Practice quick transitions between exercises in training to develop a smoother flow during the race.
- Compromised Running: Incorporate compromised running drills in training, simulating fatigue conditions post-exercises like burpees or sled pulls, to adapt to the transition from strength exercises to running.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
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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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