Dive into this athlete’s performance at 2023 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.
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 Van Essen Josha'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 Essen Josha'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 Van Essen Josha'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 Van Essen Josha'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 03:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:43 | 47:23 to 45:40 | 57.2% |
| Sled Pull | 00:34 | 05:55 to 05:21 | 18.9% |
| Wall Balls | 00:32 | 07:41 to 07:09 | 17.8% |
| Sled Push | 00:11 | 03:19 to 03:08 | 6.1% |
| Ski Erg | 00:00 | 04:29 to 04:29 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:04 to 05:04 | 0.0% |
| Rowing | 00:00 | 04:42 to 04:42 | 0.0% |
| Farmers Carry | 00:00 | 02:17 to 02:17 | 0.0% |
| Sandbag Lunges | 00:00 | 04:33 to 04:33 | 0.0% |
| Van Essen Josha | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:57 | 00:00 | 04:58 -01:01 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:57 | 04:34 -00:05 | 04:58 -01:01 |
| Running 2 | 05:41 | 08:26 | 05:23 +00:18 | 09:32 -01:06 |
| Sled Push | 03:19 | 14:07 | 03:11 +00:08 | 14:55 -00:48 |
| Running 3 | 06:46 | 17:26 | 05:53 +00:53 | 18:06 -00:40 |
| Sled Pull | 05:55 | 24:12 | 05:31 +00:24 | 23:59 +00:13 |
| Running 4 | 06:22 | 30:07 | 05:52 +00:30 | 29:30 +00:37 |
| Burpees Broad Jump | 05:04 | 36:29 | 06:09 -01:05 | 35:22 +01:07 |
| Running 5 | 06:01 | 41:33 | 06:04 -00:03 | 41:31 +00:02 |
| Rowing | 04:42 | 47:34 | 05:01 -00:19 | 47:35 -00:01 |
| Running 6 | 05:48 | 52:16 | 05:54 -00:06 | 52:36 -00:20 |
| Farmers Carry | 02:17 | 58:04 | 02:24 -00:07 | 58:30 -00:26 |
| Running 7 | 05:42 | 01:00:21 | 05:53 -00:11 | 01:00:54 -00:33 |
| Sandbag Lunges | 04:33 | 01:06:03 | 05:47 -01:14 | 01:06:47 -00:44 |
| Running 8 | 07:09 | 01:10:36 | 06:46 +00:23 | 01:12:34 -01:58 |
| Wall Balls | 07:41 | 01:17:45 | 07:24 +00:17 | 01:19:20 -01:35 |
| Roxzone | 09:27 | 01:34:45 | 08:01 +01:26 | 01:34:45 |
Josha's total running time of 00:47:23 was 02:43 slower than the average for his finish time. This suggests that he may need to focus more on improving his overall fitness and his transition time between exercises. Additionally, his best running lap time of 00:03:57 indicates that he has the potential to excel in running segments.
To improve performance in these segments, Josha should focus on the following training strategies and techniques:
1. Running Technique:
- Incorporate interval training sessions to improve speed and endurance.
- Focus on proper running form, including maintaining an upright posture, using a midfoot strike, and engaging the core.
- Implement hill training to build leg strength and improve running technique.
2. Strength Training:
- Include exercises that target the muscles used in running, such as lunges, squats, and calf raises.
- Perform plyometric exercises, such as box jumps and jump squats, to improve explosive power and speed.
- Incorporate resistance training, such as using kettlebells or dumbbells, to build overall strength.
3. Transition Time Improvement:
- Practice transitioning between exercises quickly and efficiently.
- Incorporate specific drills to improve agility and coordination, such as ladder drills and cone drills.
- Focus on maintaining a smooth transition between exercises to minimize time lost.
In conclusion, Josha Van Essen had a solid performance in the Hyrox race in Amsterdam, but there are areas where he can improve. By focusing on specific training strategies and techniques, especially in the identified segments with the most time lost, Josha can enhance his overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Ngo Vincent | 2023 Melbourne | 01:35:13 | |
| Caune Philip | 2021 Stuttgart | 01:34:43 | |
| Balbás Pérez Dani | 2022 Valencia | 01:35:00 | |
| Smith Richard | 2023 London | 01:35:15 | |
| Ferri De Dios Javier | 2024 Madrid | 01:35:03 | |
| Ahuir Torres Javier | 2021 Madrid | 01:34:23 | |
| Wolf Rudolf | 2022 Frankfurt | 01:34:56 | |
| Calvo Urbina Jon | 2024 Bilbao | 01:34:27 | |
| Foster Derek | 2024 Anaheim | 01:34:25 | |
| Lorenzen Patrick | 2018 Hamburg | 01:34:32 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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