Dive into this athlete’s performance at 2023 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.
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 Lokhorst Benno'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 Lokhorst Benno'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 Lokhorst Benno'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 Lokhorst Benno'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 05:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:30 | 07:11 to 05:41 | 29.2% |
| Run Total | 01:26 | 48:55 to 47:29 | 27.9% |
| Burpees Broad Jump | 00:43 | 07:06 to 06:23 | 14.0% |
| Sled Push | 00:41 | 04:01 to 03:20 | 13.3% |
| Ski Erg | 00:32 | 05:11 to 04:39 | 10.4% |
| Farmers Carry | 00:12 | 02:40 to 02:28 | 3.9% |
| Rowing | 00:04 | 05:08 to 05:04 | 1.3% |
| Sandbag Lunges | 00:00 | 05:12 to 05:12 | 0.0% |
| Wall Balls | 00:00 | 07:31 to 07:31 | 0.0% |
| Lokhorst Benno | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:43 | 00:00 | 05:02 -01:19 | 00:00 +00:00 |
| Ski Erg | 05:11 | 03:43 | 04:39 +00:32 | 05:02 -01:19 |
| Running 2 | 05:23 | 08:54 | 05:34 -00:11 | 09:41 -00:47 |
| Sled Push | 04:01 | 14:17 | 03:24 +00:37 | 15:15 -00:58 |
| Running 3 | 08:56 | 18:18 | 06:06 +02:50 | 18:39 -00:21 |
| Sled Pull | 07:11 | 27:14 | 05:50 +01:21 | 24:45 +02:29 |
| Running 4 | 06:14 | 34:25 | 06:04 +00:10 | 30:35 +03:50 |
| Burpees Broad Jump | 07:06 | 40:39 | 06:36 +00:30 | 36:39 +04:00 |
| Running 5 | 06:18 | 47:45 | 06:20 -00:02 | 43:15 +04:30 |
| Rowing | 05:08 | 54:03 | 05:07 +00:01 | 49:35 +04:28 |
| Running 6 | 05:58 | 59:11 | 06:09 -00:11 | 54:42 +04:29 |
| Farmers Carry | 02:40 | 01:05:09 | 02:31 +00:09 | 01:00:51 +04:18 |
| Running 7 | 06:04 | 01:07:49 | 06:08 -00:04 | 01:03:22 +04:27 |
| Sandbag Lunges | 05:12 | 01:13:53 | 06:13 -01:01 | 01:09:30 +04:23 |
| Running 8 | 06:22 | 01:19:05 | 07:08 -00:46 | 01:15:43 +03:22 |
| Wall Balls | 07:31 | 01:25:27 | 07:54 -00:23 | 01:22:51 +02:36 |
| Roxzone | 06:25 | 01:39:16 | 08:31 -02:06 | 01:39:16 |
One notable strength in Benno's performance was his running ability. His total running time of 00:48:55 was 03:00 slower than the average, indicating that he is a proficient runner. His best running lap was 00:03:43, which was 01:08 faster than the average. This suggests that Benno has a runner profile and should continue to focus on improving his running speed and endurance.
To improve his performance in these segments, Benno should focus on specific training strategies and techniques:
1. Running 3: Benno lost 02:49 compared to the average in this segment. To improve his running performance, he should incorporate interval training, hill sprints, and tempo runs into his training routine. This will help him increase his speed and endurance.
2. Sled Pull: Benno was 01:02 slower than the average in this segment. He should work on improving his strength and power by incorporating exercises such as deadlifts, squats, and lunges into his strength training routine. Additionally, practicing sled pulls with heavier loads will help him build the necessary strength for this segment.
3. Burpees Broad Jump: Benno lost 00:49 compared to the average in this segment. He should focus on improving his explosive power and agility by incorporating exercises such as plyometric jumps, box jumps, and agility ladder drills into his training routine. This will help him improve his performance in the burpees broad jump.
4. Ski Erg: Benno was 00:36 slower than the average in this segment. To improve his performance on the Ski Erg, he should incorporate specific training drills such as interval training on the Ski Erg, focusing on maintaining a consistent and efficient technique. He should also work on improving his upper body and core strength to generate more power on the Ski Erg.
5. Sled Push: Benno lost 00:14 compared to the average in this segment. To improve his performance in the sled push, he should focus on improving his lower body strength and explosiveness. Exercises such as sled pushes with heavier loads, squats, and lunges will help him build the necessary strength and power for this segment.
6. Running 4: Benno was 00:11 slower than the average in this segment. To improve his running performance in this segment, he should focus on incorporating interval training, tempo runs, and hill sprints into his training routine. Additionally, working on his running form and technique will help him become more efficient and improve his speed.
By implementing these strategies and incorporating specific training techniques and exercises, Benno Lokhorst can improve his overall performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Murillo Blanco Carlos | 2023 Valencia | 01:39:12 | |
| Dominguez Carranco Diego | 2024 Ciudad de Mexico | 01:39:32 | |
| Vozmediano Cutillas Álvaro | 2022 Madrid | 01:38:49 | |
| Merrien Pierre | 2024 Paris | 01:38:48 | |
| Van Rijn Sjoerd | 2024 Amsterdam | 01:38:56 | |
| Breve Ivor | 2024 Amsterdam | 01:39:40 | |
| Böhle Edgar | 2022 Essen | 01:39:39 | |
| Apikian Vahan | 2024 Rimini | 01:39:07 | |
| Kennedy Jason | 2022 London | 01:39:23 | |
| Rojas Vera Jorge | 2024 Ciudad de Mexico | 01:39:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Maastricht European Championships | 01:37:43 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
