Van Vilsteren Dillan
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 Vilsteren Dillan'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 Vilsteren Dillan'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 Vilsteren Dillan'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 Vilsteren Dillan'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
06:08.
Check the detail of the improvement plan below.
04:40
Potential Improvement
76.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dillan Van Vilsteren demonstrated a strong performance in the 2024 Amsterdam Hyrox race, placing in the top 29% overall and top 32% within his age group. His overall time was 01:23:08. Despite his commendable effort, his total running time of 00:45:19 was 3 minutes and 23 seconds slower than the average, indicating room for improvement in running. His best running lap was 00:05:41. The initial running segment was significantly faster than average, suggesting a potential pacing issue with a fast start that might have contributed to slower times in subsequent running segments. His strength events, particularly the Sled Pull, Wall Balls, and Sandbag Lunges, were notably faster than average, indicating a strength advantage. This suggests that Dillan has more of a strength-oriented profile and could benefit from enhancing his running capabilities to balance his performance.
Segments to Improve:
- Total Running Time: Dillan's running segments, particularly from Running 2 to Running 8, were consistently slower than average. To improve, he should focus on endurance and mid-race pacing through interval training. Incorporate fartlek runs, tempo runs, and long-distance steady runs into his weekly routine. Additionally, practice compromised running by simulating race conditions where running segments are combined with strength exercises.
- Sled Push: This segment was 43 seconds slower than average. Dillan should enhance his leg strength and power through exercises such as sled pushes and pulls, heavy squats, and leg press workouts. Focus on form to ensure efficient energy use and maintain a steady pace during this segment.
- Burpees Broad Jump: Slightly slower than average, this segment can be improved by focusing on explosive power and conditioning. Incorporate plyometric exercises like box jumps, burpees with a focus on form, and broad jumps. Practice transitioning quickly between the jumping and running segments to enhance efficiency.
Race Strategies:
- Pacing: Avoid a fast start that could lead to fatigue in later segments. Implement a consistent pacing strategy by practicing negative splits in training, where Dillan starts at a slower pace and gradually increases speed.
- Transition Efficiency: Although the Roxzone time was faster than average, continuous improvement in transition speed can lead to overall time savings. Practice smooth and quick transitions between different exercises during training sessions.
- Nutrition and Hydration: Ensure optimal energy levels by consuming a balanced pre-race meal rich in carbohydrates and staying hydrated. Consider using energy gels or drinks during the race to maintain stamina and avoid energy dips.
- Mental Fortitude: Develop mental resilience through visualization techniques and mindfulness practices. This can help maintain focus and motivation, especially during the more challenging segments.
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
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