Van Kan Joran 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 Kan Joran

NED NED Flag Men 35-39 #145013 01:14:55 87th in AG | Top 22.1% 416th | Top 18.7%

Performance Highlights

+02:06
39:57
Run Total
+00:17
05:00
Avg. Lap
+00:57
05:04
Best Lap
-02:12
29:25
Workout Total
-00:17
03:40
Avg. Workout
+00:10
05:38
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 Kan Joran'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 Kan Joran'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 Kan Joran'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 Kan Joran'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 04:41. Check the detail of the improvement plan below.

03:39 Potential Improvement 77.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:39 39:57 to 36:18 77.9%
Wall Balls 00:33 05:21 to 04:48 11.7%
Sled Push 00:14 02:24 to 02:10 5.0%
Ski Erg 00:07 04:14 to 04:07 2.5%
Rowing 00:04 04:30 to 04:26 1.4%
Sandbag Lunges 00:04 03:59 to 03:55 1.4%
Sled Pull 00:00 03:31 to 03:31 0.0%
Burpees Broad Jump 00:00 03:47 to 03:47 0.0%
Farmers Carry 00:00 01:39 to 01:39 0.0%

Splits Time

Van Kan Joran Perfect Race
Splits Total Average Total
Running 1 03:45 00:00 04:09 -00:24 00:00 +00:00
Ski Erg 04:14 03:45 04:16 -00:02 04:09 -00:24
Running 2 05:09 07:59 04:27 +00:42 08:25 -00:26
Sled Push 02:24 13:08 02:34 -00:10 12:52 +00:16
Running 3 05:04 15:32 04:49 +00:15 15:26 +00:06
Sled Pull 03:31 20:36 04:12 -00:41 20:15 +00:21
Running 4 05:08 24:07 04:46 +00:22 24:27 -00:20
Burpees Broad Jump 03:47 29:15 04:22 -00:35 29:13 +00:02
Running 5 05:04 33:02 04:54 +00:10 33:35 -00:33
Rowing 04:30 38:06 04:33 -00:03 38:29 -00:23
Running 6 05:06 42:36 04:48 +00:18 43:02 -00:26
Farmers Carry 01:39 47:42 01:55 -00:16 47:50 -00:08
Running 7 05:10 49:21 04:47 +00:23 49:45 -00:24
Sandbag Lunges 03:59 54:31 04:21 -00:22 54:32 -00:01
Running 8 05:36 58:30 05:10 +00:26 58:53 -00:23
Wall Balls 05:21 01:04:06 05:24 -00:03 01:04:03 +00:03
Roxzone 05:38 01:14:55 05:28 +00:10 01:14:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Joran Van Kan participated in the 2024 Amsterdam Hyrox event, showing commendable performance overall. Ranking in the top 13% of all participants and the top 15% within his age group is a significant achievement. His overall time was 01:14:55, with a total running time of 00:39:57, which is slightly slower than the average by 01:42, indicating a need for improvement in his running efficiency. Joran exhibited strength in the exercise zones, particularly in the sled push and sled pull segments, where he performed significantly faster than average. However, a consistent pattern of slower running times in the middle to later running segments suggests that he may have started too fast, as evidenced by his faster-than-average Running 1 time, leading to fatigue in subsequent runs. This performance suggests Joran has a more hybrid athlete profile, with strengths in both running and strength exercises but could benefit from enhancing his endurance and pacing strategy.

Segments to Improve

  • Total Running Time: Despite a good start, Joran's overall running time was slower than average. To improve, he should focus on building endurance and pacing. Training Suggestions:
    • Tempo Runs: Incorporate tempo runs to improve running economy and stamina.
    • Interval Training: High-Intensity Interval Training (HIIT) sessions to boost speed and endurance.
    • Long Runs: Regular long-distance runs to enhance cardiovascular endurance.
  • Roxzone: Joran spent more time than average in the roxzone, indicating a need for improved transition efficiency and overall fitness. Training Suggestions:
    • Transition Drills: Practice quick transitions between exercises to reduce lost time.
    • Functional Circuit Training: Engage in circuits that mimic race transitions to improve fitness and adaptability.
  • Wall Balls: This segment was slightly slower compared to the 25th percentile, indicating room for improvement. Training Suggestions:
    • Form Correction: Focus on maintaining proper posture and consistent breathing.
    • Strength Conditioning: Add lower body and core strengthening exercises, such as squats and planks.

Race Strategies

  • Pacing: Start the race at a more conservative pace to conserve energy for later segments. This can prevent fatigue that impacts running segments in the second half.
  • Transition Efficiency: Focus on minimizing time spent in the roxzone by planning transitions in advance and maintaining momentum between segments.
  • Nutrition and Hydration: Ensure proper nutrition and hydration strategies pre-race to maintain energy levels and prevent fatigue during the event.
  • Mental Preparation: Develop a mental strategy to stay focused and motivated throughout the race, especially in the latter stages.

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
Similar Athletes
Mcewen Alistair 2024 Manchester 01:15:13
Stamp Ben 2024 London 01:15:18
Clifford Ross 2024 Manchester 01:14:28
Stengritt Dan 2024 Frankfurt 01:14:31
Coleman Graham 2023 Glasgow 01:14:33
Hilke Marco 2024 Amsterdam 01:15:11
Gallagher Jonjo 2024 Birmingham 01:14:44
Pires Antonio 2023 Maastricht European Championships 01:14:41
Palm Adam 2024 Stockholm 01:15:02
O Boyle Damien 2024 Dublin 01:14:25

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Maastricht 01:20:30
2023 Amsterdam 01:22:24

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