Dive into this athlete’s performance at 2024 Karlsruhe 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 Hogenes Harmen'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 Hogenes Harmen'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 Hogenes Harmen'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 Hogenes Harmen'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
06:20.
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:
Harmen Hogenes showcased a commendable effort in the 2024 Karlsruhe HYROX race, finishing in the top 46% overall and top 44% in his age group. His performance highlights a balanced athlete with a slight inclination towards running, as indicated by a total running time that is slightly slower than average. However, Harmen demonstrated exceptional strength in the Farmers Carry and Sandbag Lunges, significantly outperforming the average. His pacing started somewhat conservatively but picked up, indicating a potential for maintaining higher intensity earlier in the race. The major area for improvement lies in his Wall Balls segment, where his time was considerably slower than average. Harmen appears to be a hybrid athlete with a slight preference for running but shows significant potential in strength exercises as well.
Segments to Improve:
Wall Balls: The biggest gap in performance was in the Wall Balls segment. To improve, Harmen should focus on enhancing his squatting power and shoulder endurance. Specific exercises such as thrusters, squat presses, and medicine ball throws can help. Practicing the actual movement of wall balls with emphasis on form—keeping the chest up and engaging the core—will also be beneficial. Incorporating high-intensity interval training (HIIT) with wall balls can improve endurance and efficiency in this segment.
Total Running Time: Although Harmen has a running inclination, there is room for improvement. Interval training, tempo runs, and hill sprints can enhance his running efficiency and speed. Focusing on running form and incorporating plyometric exercises, such as jump squats and lunges, will help improve his power and endurance, making the runs between exercises less taxing.
Rowing: To improve rowing times, Harmen should focus on technique and power. Drills emphasizing leg drive and proper sequencing (legs-core-arms, arms-core-legs) can enhance efficiency. Incorporating rowing intervals into his training, along with strength training targeting the back, legs, and core, will help build the necessary power for faster rowing.
Race Strategies:
Start Stronger: Given Harmen's conservative start, a strategy to slightly increase his initial pace could yield overall time improvements. By starting stronger but within his capability, he can capitalize on his endurance and strength in the latter parts of the race.
Transitions and Roxzone: Even though his Roxzone time indicates efficient transitions, focusing on minimizing rest and maintaining momentum through transitions can shave off critical seconds. Practicing quick transitions in training, moving efficiently between exercises, and reducing unnecessary stops will contribute to better performance.
Segment-Specific Training: Incorporating specific training blocks focusing on his weaker segments, especially Wall Balls, can turn these areas into strengths. Tailoring part of his training regimen to mimic the race's structure, including running intervals followed by strength exercises, will prepare his body for the demands of each segment.
Mid-Race Evaluation: Implementing a strategy to assess his pace and energy levels at mid-race checkpoints can help Harmen adjust his effort for optimal performance throughout the race. This will ensure that he's pushing hard when feasible and conserving energy for segments that demand more power and endurance.
Overall, Harmen has a solid foundation as a HYROX competitor. By focusing on targeted improvements and implementing strategic adjustments, he has the potential to significantly enhance his race performance and overall ranking in future events.