Vinken Lennard 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) Vinken Lennard

NED NED Flag Men 40-44 #150005 01:15:16 66th in AG | Top 22.3% 439th | Top 19.7%

Performance Highlights

-02:33
35:30
Run Total
-00:19
04:26
Avg. Lap
+00:19
04:28
Best Lap
+02:54
34:36
Workout Total
+00:22
04:19
Avg. Workout
-00:18
05:14
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 Vinken Lennard'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 Vinken Lennard'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 Vinken Lennard'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 Vinken Lennard'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 06:05. Check the detail of the improvement plan below.

02:02 Potential Improvement 33.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:02 06:54 to 04:52 33.4%
Burpees Broad Jump 01:54 05:46 to 03:52 31.2%
Ski Erg 00:41 04:49 to 04:08 11.2%
Rowing 00:34 05:00 to 04:26 9.3%
Sandbag Lunges 00:23 04:20 to 03:57 6.3%
Farmers Carry 00:19 02:01 to 01:42 5.2%
Sled Push 00:12 02:23 to 02:11 3.3%
Sled Pull 00:00 03:23 to 03:23 0.0%
Run Total 00:00 35:30 to 35:30 0.0%

Splits Time

Vinken Lennard Perfect Race
Splits Total Average Total
Running 1 03:12 00:00 04:11 -00:59 00:00 +00:00
Ski Erg 04:49 03:12 04:17 +00:32 04:11 -00:59
Running 2 04:29 08:01 04:28 +00:01 08:28 -00:27
Sled Push 02:23 12:30 02:34 -00:11 12:56 -00:26
Running 3 04:28 14:53 04:50 -00:22 15:30 -00:37
Sled Pull 03:23 19:21 04:13 -00:50 20:20 -00:59
Running 4 04:29 22:44 04:48 -00:19 24:33 -01:49
Burpees Broad Jump 05:46 27:13 04:23 +01:23 29:21 -02:08
Running 5 04:38 32:59 04:55 -00:17 33:44 -00:45
Rowing 05:00 37:37 04:34 +00:26 38:39 -01:02
Running 6 04:35 42:37 04:50 -00:15 43:13 -00:36
Farmers Carry 02:01 47:12 01:55 +00:06 48:03 -00:51
Running 7 04:37 49:13 04:49 -00:12 49:58 -00:45
Sandbag Lunges 04:20 53:50 04:21 -00:01 54:47 -00:57
Running 8 05:06 58:10 05:11 -00:05 59:08 -00:58
Wall Balls 06:54 01:03:16 05:25 +01:29 01:04:19 -01:03
Roxzone 05:14 01:15:16 05:32 -00:18 01:15:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Lennard Vinken delivered a commendable performance at the 2024 Amsterdam Hyrox event, securing an overall rank of 442, placing him in the top 14% of all competitors. Notably, he also ranked 67th in his age group, solidifying his standing in the top 15%. His total race time was an impressive 01:15:16. Lennard excelled in his running segments, with a total running time of 00:35:30, which is 02:56 faster than the average, highlighting his strong runner profile. However, his performance in strength-oriented segments showed room for improvement. Lennard's pacing was generally well-managed, though he began the race at a faster pace compared to the average, particularly in Running 1, suggesting a strong start.

Segments to Improve

  • Wall Balls: This segment was 01:30 slower than average. To improve, Lennard should focus on enhancing his leg strength and endurance. Exercises: Incorporate squats, lunges, and wall ball shots with increasing reps. Technique: Emphasize proper form, ensuring a full squat and explosive upward throw.
  • Burpees Broad Jump: This segment was 01:30 slower than average. Improving explosiveness and endurance is key. Exercises: Include burpee variations, plyometric drills, and box jumps. Technique: Work on fluid transitions between the burpee and the jump to maintain momentum.
  • Ski Erg: Lennard was 00:32 slower than average here. Focus on upper body strength and cardiovascular endurance. Exercises: Engage in rowing, pull-ups, and Ski Erg intervals. Technique: Practice maintaining a consistent stroke rate and pulling power.
  • Rowing: 00:26 slower than average. Enhance rowing efficiency through technique improvement and conditioning. Exercises: Rowing intervals, core workouts, and cardiovascular training. Technique: Focus on leg drive, core engagement, and smooth arm pull.
  • Roxzone: While slightly faster than average, further improvement could optimize transition times. Exercises: Circuit training with quick transitions. Technique: Practice smooth and efficient equipment transitions to minimize rest time.

Race Strategies

  • Consistent Pacing: While Lennard started strong, maintaining a consistent pace throughout the race will prevent early fatigue and ensure energy conservation for strength segments.
  • Efficient Transitions: Practice quick transitions during training to reduce time spent in the Roxzone. This will involve rehearsing transitions between different exercises to build muscle memory.
  • Strength-Endurance Balance: Incorporate compromised running scenarios where Lennard practices running immediately after strength exercises to simulate race conditions and build endurance.
  • Focus on Form: Ensure proper technique in all exercises, particularly in the Wall Balls and Burpees Broad Jump, to improve efficiency and reduce unnecessary energy expenditure.
Similar Athletes
Apeldoorn Lars 2024 Amsterdam 01:15:11
De Liedekerke Arthur 2023 Paris 01:15:20
Blakeley Shane 2024 Birmingham 01:15:00
Dentello Stefano 2024 Milan 01:14:52
Eling Kai 2022 Hamburg 01:15:33
Haug Ole 2024 Berlin 01:15:08
Wildgrube Marcel 2023 Stockholm 01:14:55
Breitkreutz Frank 2022 Berlin 01:14:47
Mugica Ekaitz 2023 Madrid 01:15:24
Hubert Lee 2023 Glasgow 01:15:16

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Other Results from this athlete
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