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 Rooijen Dennis'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 Rooijen Dennis'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 Rooijen Dennis'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 Rooijen Dennis'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 04:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:18 | 43:17 to 40:59 | 51.1% |
| Wall Balls | 00:55 | 06:48 to 05:53 | 20.4% |
| Burpees Broad Jump | 00:25 | 05:15 to 04:50 | 9.3% |
| Sled Push | 00:23 | 03:01 to 02:38 | 8.5% |
| Ski Erg | 00:20 | 04:41 to 04:21 | 7.4% |
| Sandbag Lunges | 00:09 | 04:51 to 04:42 | 3.3% |
| Sled Pull | 00:00 | 03:42 to 03:42 | 0.0% |
| Rowing | 00:00 | 04:41 to 04:41 | 0.0% |
| Farmers Carry | 00:00 | 01:58 to 01:58 | 0.0% |
| Van Rooijen Dennis | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:02 | 00:00 | 04:33 -00:31 | 00:00 +00:00 |
| Ski Erg | 04:41 | 04:02 | 04:24 +00:17 | 04:33 -00:31 |
| Running 2 | 05:37 | 08:43 | 04:53 +00:44 | 08:57 -00:14 |
| Sled Push | 03:01 | 14:20 | 02:52 +00:09 | 13:50 +00:30 |
| Running 3 | 05:42 | 17:21 | 05:18 +00:24 | 16:42 +00:39 |
| Sled Pull | 03:42 | 23:03 | 04:49 -01:07 | 22:00 +01:03 |
| Running 4 | 05:43 | 26:45 | 05:16 +00:27 | 26:49 -00:04 |
| Burpees Broad Jump | 05:15 | 32:28 | 05:08 +00:07 | 32:05 +00:23 |
| Running 5 | 05:48 | 37:43 | 05:27 +00:21 | 37:13 +00:30 |
| Rowing | 04:41 | 43:31 | 04:46 -00:05 | 42:40 +00:51 |
| Running 6 | 05:33 | 48:12 | 05:18 +00:15 | 47:26 +00:46 |
| Farmers Carry | 01:58 | 53:45 | 02:09 -00:11 | 52:44 +01:01 |
| Running 7 | 05:16 | 55:43 | 05:17 -00:01 | 54:53 +00:50 |
| Sandbag Lunges | 04:51 | 01:00:59 | 04:58 -00:07 | 01:00:10 +00:49 |
| Running 8 | 05:39 | 01:05:50 | 05:51 -00:12 | 01:05:08 +00:42 |
| Wall Balls | 06:48 | 01:11:29 | 06:16 +00:32 | 01:10:59 +00:30 |
| Roxzone | 05:45 | 01:23:53 | 06:38 -00:53 | 01:23:53 |
Dennis Van Rooijen delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 31% overall. His total running time was slightly slower than average, indicating a need to focus more on enhancing running efficiency. Dennis displayed a strong start in the initial running segment but showed slower performance in subsequent runs, suggesting he might have started too fast. His strength performances, such as the Sled Pull, were significantly better than average, indicating a solid strength profile. Overall, Dennis demonstrates a hybrid profile with a slightly stronger inclination towards strength-based exercises.
The total running time was 01:00 slower than average. To improve running efficiency, Dennis should consider interval training sessions focusing on short, high-intensity bursts followed by moderate recovery periods. Incorporating tempo runs and hill sprints can also help in building endurance and speed.
With a time of 00:06:48, this segment was 00:34 slower than average. Improving wall ball performance can be achieved by focusing on leg strength and endurance. Exercises such as squats, box jumps, and thrusters will help build the necessary muscle endurance. Practicing wall ball shots with a focus on form and breathing techniques can also enhance performance.
This segment was 00:14 slower than average. To enhance performance, Dennis should work on explosive power and core strength. Plyometric exercises like burpee tuck jumps, box jumps, and kettlebell swings can improve the necessary explosive power. Additionally, practicing burpees with a focus on form and efficiency will contribute to better times.
Being 00:06 slower than average, focusing on leg strength and pushing power is crucial. Training with heavy sled pushes and leg press exercises will enhance strength in this area. Working on technique, such as maintaining a low body position and pushing through the heels, can also improve efficiency.
With a time 00:16 slower than average, improving upper body endurance and technique can help. Incorporating rowing machine workouts, resistance band exercises, and focusing on technique drills for the Ski Erg will improve performance.
Given the fast start in the initial running segment, Dennis should aim for a more balanced pace across all running sections to maintain energy levels. Aiming for a consistent pace can help in conserving energy for strength-based exercises.
Although the Roxzone time was 00:42 faster than average, continuing to focus on quick transitions will enhance overall race efficiency. Practicing quick transitions in training, such as immediately moving from a run to a strength exercise, can simulate race conditions.
To improve running segments after strength exercises, practicing compromised running scenarios in training can be beneficial. This includes running immediately after completing exercises like sled push or burpees to simulate race fatigue.
| Similar Athletes | |||
|---|---|---|---|
| Groenewold Rob | 2024 Rotterdam | 01:23:37 | |
| Duggan Patrick | 2024 Vienna - European Championship | 01:24:09 | |
| Metoyer Michael | 2023 Anaheim | 01:23:50 | |
| Prady Jack | 2024 Manchester | 01:23:44 | |
| Stolarek Sebastian | 2023 Warschau | 01:24:21 | |
| Griffiths Gaz | 2023 Stockholm | 01:24:14 | |
| Ciccarelli Andrew | 2021 London | 01:23:30 | |
| Parker Ross | 2022 Manchester | 01:23:24 | |
| Abbott Sam | 2022 London | 01:23:59 | |
| Jaume Segui Bernat Joan | 2023 Barcelona | 01:24:23 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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