Van Dongen Bart 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.

Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Van Dongen Bart

NED NED Flag Men 45-49 #173012 01:30:39 73rd in AG | Top 45.9% 1347th | Top 60.4%

Performance Highlights

+03:41
48:27
Run Total
+00:29
06:04
Avg. Lap
+01:08
05:53
Best Lap
-03:36
34:50
Workout Total
-00:27
04:21
Avg. Workout
-00:04
07:26
Roxzone

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 Dongen Bart'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 Dongen Bart'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 Dongen Bart'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 Dongen Bart'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 05:19. Check the detail of the improvement plan below.

04:33 Potential Improvement 85.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:33 48:27 to 43:54 85.6%
Wall Balls 00:33 07:12 to 06:39 10.3%
Sandbag Lunges 00:09 05:24 to 05:15 2.8%
Rowing 00:02 04:54 to 04:52 0.6%
Farmers Carry 00:02 02:14 to 02:12 0.6%
Ski Erg 00:00 04:27 to 04:27 0.0%
Sled Push 00:00 02:16 to 02:16 0.0%
Sled Pull 00:00 03:33 to 03:33 0.0%
Burpees Broad Jump 00:00 04:50 to 04:50 0.0%

Splits Time

Van Dongen Bart Perfect Race
Splits Total Average Total
Running 1 04:10 00:00 04:45 -00:35 00:00 +00:00
Ski Erg 04:27 04:10 04:31 -00:04 04:45 -00:35
Running 2 05:53 08:37 05:10 +00:43 09:16 -00:39
Sled Push 02:16 14:30 03:04 -00:48 14:26 +00:04
Running 3 05:56 16:46 05:39 +00:17 17:30 -00:44
Sled Pull 03:33 22:42 05:17 -01:44 23:09 -00:27
Running 4 06:16 26:15 05:38 +00:38 28:26 -02:11
Burpees Broad Jump 04:50 32:31 05:48 -00:58 34:04 -01:33
Running 5 06:25 37:21 05:50 +00:35 39:52 -02:31
Rowing 04:54 43:46 04:56 -00:02 45:42 -01:56
Running 6 06:09 48:40 05:40 +00:29 50:38 -01:58
Farmers Carry 02:14 54:49 02:18 -00:04 56:18 -01:29
Running 7 06:06 57:03 05:39 +00:27 58:36 -01:33
Sandbag Lunges 05:24 01:03:09 05:30 -00:06 01:04:15 -01:06
Running 8 07:37 01:08:33 06:22 +01:15 01:09:45 -01:12
Wall Balls 07:12 01:16:10 07:02 +00:10 01:16:07 +00:03
Roxzone 07:26 01:30:39 07:30 -00:04 01:30:39
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Bart Van Dongen delivered a strong performance at the 2024 Amsterdam Hyrox race, ranking in the top 43% overall and top 31% in his age group. His overall time was 01:30:39, indicating a commendable effort across the various disciplines. Notably, Bart excelled in strength-based exercises such as the Sled Push and Sled Pull, achieving times significantly faster than the average. However, his total running time was 03:18 slower than the average, suggesting a need for improvement in this area. The slower running times, especially in later segments, suggest that Bart may have started too fast, as his initial running pace was faster than average. Bart's performance profile leans more towards strength, indicating a need to enhance his running capabilities to achieve a more balanced athletic profile.

Segments to Improve

  • Total Running Time: Bart's running segments were consistently slower than average, especially in the later stages. To improve this, Bart should incorporate interval training and tempo runs to build endurance and speed. Focusing on compromised running drills, such as running immediately after high-intensity exercises, can simulate race conditions and improve recovery and pace maintenance.
  • Wall Balls: Bart's time was slightly slower than average. Improving technique and efficiency is key. Ensure proper squat depth and consistent breathing. Bart can benefit from high-rep wall ball workouts and functional strength training, focusing on leg power and shoulder endurance.
  • Roxzone: Bart's transition times were average, indicating room for improvement in transitions. Practicing quick transitions between exercises can enhance overall efficiency. Incorporate transition drills in training, focusing on minimizing rest and maintaining a steady pace when moving between exercise zones.
  • Sandbag Lunges: Although slightly faster than average, optimizing form can lead to further improvements. Focus on stability and balance through core strengthening exercises, and practice lunges with varying weights to build strength and endurance.

Race Strategies

  • Pacing Strategy: Start at a manageable pace to avoid fatigue in later segments. Monitor heart rate and use pacing strategies to distribute energy evenly throughout the race.
  • Transition Efficiency: Practice quick transitions between exercises during training to reduce time spent in the roxzone. Focus on maintaining momentum and minimizing unnecessary breaks.
  • Running Technique: Focus on maintaining a steady running form, especially post-exercise. Implement breathing techniques and focus on stride efficiency to maintain pace even when fatigued.
Similar Athletes
Smith Mike 2023 Glasgow 01:30:26
Strutt Dan 2024 Glasgow 01:30:54
Artuschenko Andrej 2024 Karlsruhe 01:30:31
Kieller Raphael 2024 Marseille 01:30:33
Mantel Guy 2024 London 01:30:47
Belkharraf Achraf 2024 Maastricht 01:31:05
Kaßling Phillip 2024 Köln 01:31:03
Koenig Dim 2024 Marseille 01:30:38
Cartwright Neil 2024 London 01:30:32
Sedro Adam 2024 Copenhagen 01:30:33

Measure Your Performance Against Top Athletes

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