Van Dam Frans
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 Van Dam Frans'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 Van Dam Frans'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 Van Dam Frans'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 Van Dam Frans'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
04:27.
Check the detail of the improvement plan below.
01:52
Potential Improvement
41.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Frans Van Dam delivered a commendable performance at the 2024 Amsterdam Hyrox event, ranking in the top 20% overall and the top 21% in his age group. His total running time of 00:39:07 was notably faster than the average by 01:03, indicating a strong running profile. His running segments were generally faster than average, suggesting that his pacing strategy was well-executed without starting too fast or too slow. However, his performance in strength-intensive segments, particularly the Wall Balls and Sandbag Lunges, indicates room for improvement in strength and endurance exercises.
Segments to Improve
- Wall Balls: Frans was 01:24 slower than average in this segment, placing him in the 91st percentile. To improve, he should focus on building shoulder and leg endurance. Exercises like high-rep wall ball shots, thrusters, and overhead squats can enhance muscular endurance. Form correction should include ensuring that the squat depth is consistent, and the throw is powerful yet controlled to optimize energy use.
- Sandbag Lunges: This segment was 00:41 slower than average, placing him in the 86th percentile. Improving core stability and lower body strength will be beneficial. Incorporate exercises such as sandbag lunges with varying weights, Bulgarian split squats, and core stabilization drills. Focus on maintaining a steady pace and consistent lunge depth during practice.
- Sled Pull: Although only slightly slower than average, improving grip strength and pulling mechanics can enhance performance. Frans should integrate heavy sled pulls, rope pulls, and grip strength exercises like farmer's carries and dead hangs into his routine.
Race Strategies
- Pacing: Maintain the current pacing strategy for running segments as it is effective. Frans should continue to start steady and maintain a consistent pace, as his overall running time is a strength.
- Strength Segments: Focus on transitioning smoothly between running and strength exercises to minimize fatigue. Practice compromised running scenarios where running is immediately followed by strength exercises to simulate race conditions.
- Roxzone Efficiency: Although his roxzone time was faster than average, continual improvement in transitions can result in better overall performance. Frans can practice quick transitions during training to minimize time spent resting or adjusting.
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