Norder Dennis
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
0 similar athletes.
Inconsistency detected:
Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 0 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 0 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 Norder Dennis'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 Norder Dennis'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
01:43.
Check the detail of the improvement plan below.
01:06
Potential Improvement
64.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Dennis Norder participated in the 2024 Amsterdam Hyrox event, ranking 2207th overall, placing him in the top 70% of participants. Within his age group (30-34), he secured the 493rd position, ranking him in the top 73%. Dennis's total running time was 8 minutes and 55 seconds, matching the average for his category. His best running lap was completed in 5 minutes and 23 seconds. This indicates that Dennis has a balanced profile, neither distinctly stronger in running nor strength. His pacing seems well-maintained as he did not start too fast or too slow in the initial segments.
Segments to Improve
- Roxzone Transitions: Dennis could benefit from improving his transition times between exercise zones. He may be spending more time resting or transitioning than necessary. To enhance this, Dennis should focus on:
- High-Intensity Interval Training (HIIT): Incorporate HIIT workouts to improve cardiovascular fitness and reduce recovery time.
- Transition Drills: Practice quick transitions between different exercises, simulating race conditions to improve efficiency.
- Strength Endurance: While Dennis's running performance is average, enhancing his strength could improve overall race performance. Specific exercises include:
- Compound Movements: Focus on exercises like squats, deadlifts, and bench presses to build overall strength.
- Functional Training: Incorporate kettlebell swings, burpees, and box jumps to improve strength endurance.
- Compromised Running: Post-exercise running segments can be challenging, particularly after strength exercises. Dennis should work on:
- Brick Workouts: Combine running with strength exercises (e.g., running after squats) to simulate race fatigue.
- Form Drills: Concentrate on maintaining running form when fatigued, focusing on stride efficiency and breathing techniques.
Race Strategies
- Pacing: Maintain a steady pace throughout the race to avoid early burnout. Using a watch to monitor pace can help in staying on track.
- Nutrition and Hydration: Ensure proper nutrition before and during the race to maintain energy levels. Consider electrolyte supplements to prevent cramping.
- Mental Focus: Develop a mental strategy to stay focused and motivated during challenging segments. Visualization techniques can be beneficial in maintaining a positive mindset.
- Pre-Race Routine: Establish a consistent warm-up routine to prepare the body for the race's demands.
By focusing on these areas, Dennis can enhance his performance in future Hyrox events, leveraging his balanced profile to achieve better results.
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
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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