Dive into this athlete’s performance at 2024 Rotterdam 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.
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 Vlaanderen Thijs'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 Vlaanderen Thijs'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 Vlaanderen Thijs'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 Vlaanderen Thijs'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
03:23.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Thijs Vlaanderen showed a commendable performance in the 2024 Rotterdam HYROX, ranking in the top 41% of all athletes and top 43% in his age group. A notable strength is his running, where he finished with a total time that was 03:17 faster than average, indicating a strong runner profile. However, his performance in the Roxzone suggests room for improvement in overall fitness and transition times between exercises. Thijs started the race slower than average in Running 1 but improved significantly in later running segments, showcasing his ability to manage and distribute his energy efficiently throughout the race. This pacing strategy, while effective in running, might need adjustment to enhance performance in strength-focused segments.
Segments to Improve:
Roxzone: Thijs's time in the Roxzone was 01:25 slower than average, indicating slower transitions or longer rest periods. To improve, focus on high-intensity interval training (HIIT) with short recovery times to enhance overall fitness and reduce transition times. Incorporating dynamic drills that mimic race day transitions can also be beneficial.
Wall Balls: With a time 00:35 slower than average, improving technique and power endurance is key. Practice wall balls with a focus on squat depth and explosive power. Incorporate plyometric exercises like box jumps and squat jumps to build lower body power, and interval training with wall balls to improve endurance.
Burpees Broad Jump: Improving by 00:37 from average, Thijs could benefit from plyometric training focused on explosive leg power and efficiency in burpee execution. Drills that emphasize burpee speed and broad jump distance, like ladder drills for agility and standing long jumps for power, can help.
Sled Pull and Sled Push: These segments, being slower than average, suggest a need for enhanced leg and core strength. Implementing weighted sled pushes and pulls in training, with progressive overload, can improve strength and endurance in these areas. Also, consider implementing compound movements like squats and deadlifts to build overall strength.
Farmers Carry: To improve the 00:29 slower than average time, grip strength and endurance exercises are vital. Incorporate farmer's walks with incremental weight increases, along with grip strengthening exercises like dead hangs and wrist curls.
Ski Erg: Being 00:29 slower than average, focus on improving technique and upper body endurance. Interval training on the Ski Erg, with emphasis on proper form and maximizing pull length, can enhance performance. Upper body circuit training can also improve endurance.
Race Strategies:
Start Strong, Finish Stronger: While Thijs managed to distribute his energy efficiently, focusing on a stronger start can prevent playing catch-up in later segments. Warm-up dynamically to ensure readiness from the start.
Transition Efficiency: Practice quick transitions between exercises in training to mimic race conditions. This includes setting up equipment for the next exercise during rest periods and using active recovery techniques.
Strength and Endurance Balance: Given Thijs's runner profile, incorporating more strength training, especially targeting weaker segments, will create a more balanced athlete. Schedule dedicated strength days focusing on powerlifting moves and functional fitness exercises.
Mental Preparedness: Mental resilience can significantly impact race performance. Practice visualization techniques and set small, achievable goals for each segment to maintain focus and motivation throughout the race.
Nutrition and Recovery: Implement a nutrition plan that supports endurance and strength building, and don't underestimate the power of recovery. Adequate rest, hydration, and post-workout nutrition are crucial for optimal performance and improvement.
By addressing these areas with targeted training and strategic adjustments, Thijs Vlaanderen has the potential to significantly improve his performance in future HYROX races.