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.
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 De Graaf Nick'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 De Graaf Nick'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 De Graaf Nick'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 De Graaf Nick'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
04:54.
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
Nick De Graaf delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 24% overall and the top 22% in his age group. Despite his strong start, particularly in the Running 1 segment where he was significantly faster than average, his overall running time was 59 seconds slower than the average. This suggests that Nick has a balanced profile with strengths in both running and strength events, though with a slight leaning towards strength. His exceptional performance in strength-based segments like the Farmers Carry and Sandbag Lunges further highlights this inclination. However, his running pace slowed considerably in the middle segments, suggesting a need for improved endurance and pacing strategy.
Segments to Improve
Total Running Time:
Although Nick's initial running segment was significantly faster, his overall running time lagged slightly behind the average. To enhance his endurance and maintain a consistent pace, Nick should incorporate interval training, focusing on both speed and endurance. Exercises: Long-distance runs (5-10 km), tempo runs, and interval sprints (e.g., 400m repeats at 80% effort with 1-minute rest).
Wall Balls:
This segment was notably slower, indicating a need for improved muscular endurance and technique. Nick should focus on strengthening his lower body and honing his wall ball technique. Exercises: Squats (varied types: back, front, goblet), wall ball drills focusing on form and breathing, and plyometric exercises like box jumps.
Burpees Broad Jump:
Improvements in explosive strength and technique could significantly boost performance. Nick should emphasize dynamic movements and core stability. Exercises: Burpee variations, broad jump drills, and core exercises like planks and Russian twists.
Roxzone:
Though slightly faster than average, optimizing transition times can shave off crucial seconds. Focus on agility and transition drills. Exercises: Agility ladder drills, shuttle runs, and practice transitioning between different exercise stations without rest.
Sled Pull:
To improve in this strength segment, Nick should focus on upper body and grip strength. Exercises: Sled pulls with varied weights, pull-ups, and grip strength exercises such as farmer's walks with heavy weights.
Race Strategies
Start Steady: Avoid expending too much energy in the initial running segments. Aim for a consistent pace that can be maintained throughout the race.
Focus on Transitions: Work on minimizing rest times between exercise zones. Practice quick transitions during training to make them second nature during the race.
Compromised Running: Practice running immediately after high-intensity exercises to simulate race conditions. This will help in maintaining running efficiency post-strength segments.
Energy Management: Ensure adequate nutrition and hydration strategy leading up to and during the race to maintain performance levels.
With targeted training and refined race strategies, Nick De Graaf can build on his strengths and improve performance in future races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men