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 Dinkelaar Dion'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 Dinkelaar Dion'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 Dinkelaar Dion'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 Dinkelaar Dion'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
06:09.
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
Performance Feedback Report for Dion Dinkelaar
Overall Performance
Dion Dinkelaar's performance in the 2024 Amsterdam Hyrox race places him in the top 34% both overall and within his age group. This is a commendable achievement, indicating a strong competitive edge. While Dion displayed strengths in several strength-based segments such as the Sled Push and Farmers Carry, his overall running time was slower than average, suggesting a more strength-oriented profile. This slower total running time implies that running endurance could be an area for improvement.
Notably, Dion's pacing strategy started too fast, especially in the initial running segments, which might have led to fatigue and slower times in later running portions. This indicates a need for refined pacing strategies to maintain consistent performance throughout the race.
Segments to Improve
Sled Pull: Dion was 22 seconds slower than average. Improving grip strength and sled technique will be crucial. Drills: Incorporate heavy sled pulls in training sessions, focusing on maintaining a steady pace and consistent form. Exercises: Include exercises like deadlifts, rope pulls, and farmer's walks to enhance grip and pulling strength.
Running Segments 4-8: These segments were consistently slower than average, especially Running 4, which was 56 seconds slower. Drills: Implement tempo runs and interval training to improve endurance and pacing. Exercises: Focus on aerobic base building through long, slow distance runs and include hill sprints to enhance strength and speed.
Ski Erg: With an 18-second deficit, improving technique and power output on the Ski Erg can help. Drills: Practice short, high-intensity Ski Erg intervals focusing on power and technique. Exercises: Include core strengthening exercises like planks and Russian twists, as they support effective Ski Erg performance.
Roxzone: While Dion was faster than average here, further improvement could yield better transition times. Strategies: Practice seamless transitions between exercises, minimizing rest. Exercises: Incorporate circuit training that mimics race conditions to simulate fatigue and enhance transition efficiency.
Race Strategies
Pacing: Adjust the pacing strategy to start more conservatively, allowing for consistent performance across all segments. Focus on maintaining a steady pace rather than peaking too early.
Race Simulation: Regularly simulate race conditions in training to practice transitions and manage fatigue. This will help in developing a rhythm and strategy that can be replicated in race scenarios.
Compromised Running: Train for running under fatigue by incorporating compromised running drills—running immediately after high-intensity strength exercises to mimic race conditions and prepare for the transition from strength to running segments.
By focusing on these areas of improvement and implementing targeted training strategies, Dion can enhance his performance and aim for higher ranks in future Hyrox 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