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.
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.
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.
This section showcases the entire Van Herk 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 Herk Bart's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Herk 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.
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 Herk 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 06:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:19 | 49:13 to 43:54 | 80.6% |
| Wall Balls | 01:04 | 07:43 to 06:39 | 16.2% |
| Rowing | 00:13 | 05:05 to 04:52 | 3.3% |
| Ski Erg | 00:00 | 04:27 to 04:27 | 0.0% |
| Sled Push | 00:00 | 02:23 to 02:23 | 0.0% |
| Sled Pull | 00:00 | 04:18 to 04:18 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:06 to 05:06 | 0.0% |
| Farmers Carry | 00:00 | 02:07 to 02:07 | 0.0% |
| Sandbag Lunges | 00:00 | 05:04 to 05:04 | 0.0% |
| Van Herk Bart | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:45 | 00:00 | 04:45 -01:00 | 00:00 +00:00 |
| Ski Erg | 04:27 | 03:45 | 04:31 -00:04 | 04:45 -01:00 |
| Running 2 | 05:40 | 08:12 | 05:11 +00:29 | 09:16 -01:04 |
| Sled Push | 02:23 | 13:52 | 03:05 -00:42 | 14:27 -00:35 |
| Running 3 | 08:46 | 16:15 | 05:40 +03:06 | 17:32 -01:17 |
| Sled Pull | 04:18 | 25:01 | 05:17 -00:59 | 23:12 +01:49 |
| Running 4 | 05:57 | 29:19 | 05:38 +00:19 | 28:29 +00:50 |
| Burpees Broad Jump | 05:06 | 35:16 | 05:51 -00:45 | 34:07 +01:09 |
| Running 5 | 06:09 | 40:22 | 05:51 +00:18 | 39:58 +00:24 |
| Rowing | 05:05 | 46:31 | 04:56 +00:09 | 45:49 +00:42 |
| Running 6 | 05:48 | 51:36 | 05:41 +00:07 | 50:45 +00:51 |
| Farmers Carry | 02:07 | 57:24 | 02:18 -00:11 | 56:26 +00:58 |
| Running 7 | 06:07 | 59:31 | 05:39 +00:28 | 58:44 +00:47 |
| Sandbag Lunges | 05:04 | 01:05:38 | 05:31 -00:27 | 01:04:23 +01:15 |
| Running 8 | 07:06 | 01:10:42 | 06:23 +00:43 | 01:09:54 +00:48 |
| Wall Balls | 07:43 | 01:17:48 | 07:05 +00:38 | 01:16:17 +01:31 |
| Roxzone | 05:35 | 01:30:56 | 07:34 -01:59 | 01:30:56 |
Bart Van Herk demonstrated a robust performance in the 2024 Amsterdam Hyrox race, ranking within the top 45% of his age group. His overall time was 01:30:56. Notably, his total running time was slower than average by 03:56, indicating room for improvement in his running efficiency. Initial analysis of the first few running segments suggests he may have started the race too fast, as evidenced by his first running split being significantly faster than average, followed by a dramatic slowdown in subsequent running segments. His strong performance in strength-oriented exercises, such as the sled push and sled pull, suggests a more strength-oriented profile. Therefore, a hybrid approach focusing on improving running efficiency while maintaining strength would be beneficial.
To enhance running performance, Bart should incorporate interval training to build speed and endurance. Suggested drills include high-intensity interval training (HIIT) sessions, incorporating 400m, 800m, and 1600m repeats at target race pace with rest intervals.
Additionally, Bart should consider long, steady runs to build aerobic capacity and improve pacing strategy. These should be complemented with tempo runs to enhance lactate threshold.
Improving coordination and endurance in this segment is crucial. Bart should practice wall balls with progressive overload, gradually increasing the weight of the ball and the number of repetitions.
Incorporate exercises such as thrusters and goblet squats to build the necessary strength and endurance.
Focus on improving rowing technique and power output. Bart should include rowing drills with a focus on stroke efficiency and power application, using both high-intensity short bursts and steady-state longer sessions.
Incorporating cross-training with exercises like deadlifts and core strengthening can enhance rowing efficiency.
Adopt a more conservative approach at the start to avoid early fatigue. Utilize negative splits, where the second half of the race is run faster than the first half, to maintain energy levels and capitalize on strength segments.
Given the faster-than-average roxzone time, maintaining this transition efficiency is crucial. Continue practicing quick transitions and gear changes during training to ensure consistency.
To better manage running after strength exercises, Bart should train for compromised running scenarios. This involves running immediately after strength workouts to simulate race conditions, focusing on maintaining form and speed.
| Similar Athletes | |||
|---|---|---|---|
| Fluhrer Michael | 2024 Karlsruhe | 01:31:13 | |
| Bevan James | 2023 Dublin | 01:31:10 | |
| Czech Björn | 2018 Hamburg | 01:31:03 | |
| Flude Lachlan | 2024 Melbourne | 01:30:42 | |
| Sosa Omar | 2024 Dallas | 01:31:26 | |
| Kimpton Nathan | 2024 Melbourne | 01:30:42 | |
| Huang Yen Hsiang | 2024 Taipei | 01:30:53 | |
| Cunnah Dean | 2022 Birmingham | 01:30:29 | |
| Salmon Jason | 2024 Madrid | 01:30:30 | |
| Orduño López Maximiliano | 2024 Mexico City | 01:30:54 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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