Dive into this athlete’s performance at 2024 Cape Town 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 Reyneke Jan'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 Reyneke Jan'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 Reyneke Jan'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 Reyneke Jan'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
03:49.
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
Jan Reyneke delivered a commendable performance at the 2024 Cape Town Hyrox event, finishing in the top 41% overall and top 30% in his age group. His total running time was 1:43 faster than the average, indicating a strong running profile. However, his pacing strategy exhibited a slower start in Running 1, and he consistently improved his performance in subsequent running segments. This suggests that Jan has the potential to benefit from a more aggressive start. Overall, Jan's strengths lie in his running and sled exercises, while there is room for improvement in exercises like Wall Balls and transition times within the Roxzone.
Segments to Improve
Wall Balls (02:11 slower than average): Training Strategies:
Form Correction: Focus on proper squat depth and explosive upward thrust. Ensure that the wall ball is released with arms fully extended.
Exercises: Incorporate thrusters and medicine ball throws into your routine to build strength and endurance.
Drills: Perform high-rep sets of wall balls with lighter weights to improve muscular endurance and efficiency.
Roxzone (00:51 slower than average): Training Strategies:
Transition Drills: Practice quick transitions between different exercises to reduce time spent in the Roxzone.
Overall Fitness: Focus on improving cardiovascular fitness to reduce rest time.
Burpees Broad Jump (00:25 slower than average): Training Strategies:
Form Correction: Work on maintaining a consistent pace and form during the jumps to conserve energy.
Exercises: Add plyometric exercises like box jumps and squat jumps to enhance explosive power.
Sandbag Lunges (00:24 slower than average): Training Strategies:
Form Correction: Ensure proper posture and balance during lunges to maintain speed and efficiency.
Exercises: Include sandbag squats and step-ups to improve leg strength and endurance.
Race Strategies
Start Stronger: Consider adopting a more aggressive pace at the beginning of the race to avoid losing time early on.
Efficient Transitions: Practice quick and seamless transitions between zones to cut down Roxzone time.
Compromised Running Training: Simulate race conditions by running after strength workouts to adapt to the fatigue during the race.
Pacing Strategy: Utilize a consistent pacing strategy to balance energy expenditure across all segments, ensuring that there's enough stamina for the final exercises.