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
781 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 781 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 781 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Van Wyk Gerrit'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 Wyk Gerrit'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 781 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 Wyk Gerrit'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 Wyk Gerrit'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
04:58.
Check the detail of the improvement plan below.
Based on 781 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Gerrit Van Wyk delivered an impressive performance at the 2024 Cape Town Hyrox race, securing an overall rank of 5th out of 394 athletes and 3rd in his age group (30-34). This places him in the top 1% and 3% respectively, showcasing his competitive strength. His total running time of 32:42 was notably 1:15 faster than the average, indicating a strong running profile. Despite a slightly slower start in Running 1, Gerrit managed to maintain an effective pace throughout the race. His results suggest a balance between running and strength, although there is room for improvement in specific strength exercises and transitions.
Segments to Improve
Burpees Broad Jump: Gerrit was 1:50 slower than average, ranking at the 100th percentile. To improve in this area, focus on enhancing explosive strength and endurance. Exercises: Box jumps, squat jumps, and burpee variations. Drills: High-intensity interval training (HIIT) incorporating burpees to simulate race fatigue.
Wall Balls: 1:17 slower than average, with a 98th percentile rank. Improvement can be achieved by working on shoulder strength and coordination. Exercises: Wall ball repetitions with varied weights, overhead presses, and medicine ball throws. Drills: Practice maintaining form under fatigue by doing wall balls after a running session.
Sandbag Lunges: 31 seconds slower than average, in the 88th percentile. Focus on leg endurance and balance. Exercises: Weighted lunges, step-ups, and Bulgarian split squats. Drills: Combine lunges with running drills to simulate race conditions.
Roxzone: With a time 11 seconds slower than average, improving transitions and overall fitness is key. Exercises: Circuit training focusing on quick transitions. Drills: Practice race simulations with timed transitions between exercises.
Race Strategies
Maintain Consistent Pacing: Ensure a balanced start to avoid early fatigue, as seen in Running 1. Monitor pacing to maintain energy for strength segments.
Optimize Transitions: Reduce time spent in the Roxzone by rehearsing quick transitions between exercises. This will enhance overall race efficiency.
Focus on Recovery: Implement active recovery strategies between strength segments to maintain performance consistency, particularly in compromised running scenarios post-exercises.
Simulate Race Conditions: Regularly practice under race-like conditions to enhance endurance and performance under fatigue. Incorporate full Hyrox simulations in training routines.