Pakoejoe Elmer
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
243 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 243 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 243 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Pakoejoe Elmer'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 Pakoejoe Elmer'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 243 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 Pakoejoe Elmer'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 Pakoejoe Elmer'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
09:07.
Check the detail of the improvement plan below.
06:29
Potential Improvement
71.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Elmer Pakoejoe delivered a commendable performance in the 2024 Amsterdam Hyrox event, securing an overall rank in the top 69% of participants and a respectable position within his age group. Elmer's overall time was 02:06:04, indicating consistent effort throughout the race. His running profile suggests he has a balanced mix of running and strength capabilities, with a total running time of 01:02:52, slightly slower than the average. This indicates potential for improvement in running efficiency. Elmer started the race with an impressive pace in the first running segment, but his pacing slowed in subsequent segments, suggesting he may have started too fast.
Segments to Improve
- Running (Total): Elmer's total running time was 01:42 slower than average. To enhance his running efficiency, focus on interval training to improve both speed and endurance. Consider incorporating tempo runs and fartlek workouts to build stamina and speed endurance.
- Roxzone: With a time 01:19 slower than average, transitions between exercise zones need to be more efficient. Practice quick transitions with minimal rest. Set up a mock race environment to simulate transitions, emphasizing quick movements and mental focus.
- Sled Pull: This segment was 00:42 slower than average. Focus on building upper body and core strength. Incorporate exercises like bent-over rows, deadlifts, and resistance band pulls to strengthen pulling muscles.
- Sandbag Lunges: With a time 00:17 slower than average, Elmer should work on lower body strength and stability. Include lunges with heavier sandbags, split squats, and plyometric exercises to enhance power and balance.
- Ski Erg: This was 00:34 slower than average. Improve technique and power output by practicing high-intensity intervals on the Ski Erg. Focus on form corrections, emphasizing a strong pull and efficient recovery phase.
Race Strategies
- Pacing Strategy: Start the race at a controlled pace to conserve energy for later segments. Consider negative split strategies, where the second half of the race is faster than the first.
- Transition Efficiency: Practice quick and seamless transitions to reduce Roxzone time. Visualize and rehearse transitions pre-race to build muscle memory and confidence.
- Compromised Running Drills: After strength exercises, practice running when fatigued to simulate race conditions. This can include running drills following a strength circuit or high-intensity interval.
By focusing on these areas and implementing suggested training strategies, Elmer can significantly enhance his performance in future Hyrox events.
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.
Pace Calculator