Dive into this athlete’s performance at 2023 Rotterdam 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 178 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 Dekker Raymond'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 Dekker Raymond'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 Dekker Raymond'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 Dekker Raymond'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 17:25. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 09:05 | 01:06:26 to 57:21 | 52.2% |
| Burpees Broad Jump | 05:50 | 14:28 to 08:38 | 33.5% |
| Farmers Carry | 01:46 | 04:57 to 03:11 | 10.1% |
| Sandbag Lunges | 00:40 | 08:37 to 07:57 | 3.8% |
| Ski Erg | 00:04 | 05:07 to 05:03 | 0.4% |
| Sled Push | 00:00 | 03:38 to 03:38 | 0.0% |
| Sled Pull | 00:00 | 07:06 to 07:06 | 0.0% |
| Rowing | 00:00 | 04:46 to 04:46 | 0.0% |
| Wall Balls | 00:00 | 07:20 to 07:20 | 0.0% |
| Dekker Raymond | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:33 | 00:00 | 05:50 -01:17 | 00:00 +00:00 |
| Ski Erg | 05:07 | 04:33 | 05:01 +00:06 | 05:50 -01:17 |
| Running 2 | 07:06 | 09:40 | 06:43 +00:23 | 10:51 -01:11 |
| Sled Push | 03:38 | 16:46 | 04:06 -00:28 | 17:34 -00:48 |
| Running 3 | 08:19 | 20:24 | 07:53 +00:26 | 21:40 -01:16 |
| Sled Pull | 07:06 | 28:43 | 07:29 -00:23 | 29:33 -00:50 |
| Running 4 | 08:47 | 35:49 | 07:50 +00:57 | 37:02 -01:13 |
| Burpees Broad Jump | 14:28 | 44:36 | 09:08 +05:20 | 44:52 -00:16 |
| Running 5 | 11:02 | 59:04 | 08:39 +02:23 | 54:00 +05:04 |
| Rowing | 04:46 | 01:10:06 | 05:42 -00:56 | 01:02:39 +07:27 |
| Running 6 | 07:43 | 01:14:52 | 08:00 -00:17 | 01:08:21 +06:31 |
| Farmers Carry | 04:57 | 01:22:35 | 03:02 +01:55 | 01:16:21 +06:14 |
| Running 7 | 08:46 | 01:27:32 | 08:06 +00:40 | 01:19:23 +08:09 |
| Sandbag Lunges | 08:37 | 01:36:18 | 08:34 +00:03 | 01:27:29 +08:49 |
| Running 8 | 10:14 | 01:44:55 | 10:53 -00:39 | 01:36:03 +08:52 |
| Wall Balls | 07:20 | 01:55:09 | 11:04 -03:44 | 01:46:56 +08:13 |
| Roxzone | 07:19 | 02:09:40 | 11:40 -04:21 | 02:09:40 |
Raymond Dekker had a respectable performance in the Hyrox race in Rotterdam. He finished with an overall rank of 561 out of 865 athletes, placing him in the top 64% of all participants. In his age group (35-39), he ranked 101 out of 152 athletes, placing him in the top 66%.
His overall time for the race was 02:09:40, with a total running time of 01:06:26. His total running time was 06:22 slower than the average for his finish time. This suggests that he may need to improve his overall fitness and transition time to be more competitive in future races.
Raymond's best running lap was 00:04:33, which was 01:07 faster than the average time. This indicates that he has good speed and endurance in his running abilities.
Based on the splits analysis, the segments where Raymond lost the most time were the Run Total, Burpees Broad Jump, Running 5, Farmers Carry, Running 4, Running 7, Running 2, Running 3, and Sandbag Lunges.
To improve in the Run Total segment, Raymond should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, such as sprints and hill repeats, can help improve his running speed and endurance. Additionally, practicing smooth and efficient transitions between exercises during training can help reduce time lost in the roxzone.
For the Burpees Broad Jump segment, Raymond should work on improving his strength and explosiveness. Incorporating exercises like plyometric push-ups, squat jumps, and box jumps into his training routine can help him generate more power and speed in his movements. He should also focus on maintaining proper form and technique during the burpees and jumps, as this can help optimize his performance.
In the Running 5 segment, Raymond should focus on improving his endurance and pacing. Incorporating longer distance runs into his training routine can help improve his endurance for this segment. He should also work on maintaining a consistent pace throughout the race to avoid burning out too early.
For the Farmers Carry segment, Raymond should work on improving his grip strength and overall strength in the upper body and core. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help improve his grip strength and overall strength. He should also focus on maintaining a strong and stable core during the carry to optimize his performance.
Improving in the Running 4 segment will require Raymond to focus on his endurance and pacing. Incorporating interval training, such as tempo runs and fartlek runs, into his training routine can help improve his endurance and pacing for this segment. He should also work on maintaining a consistent pace and avoiding starting too fast.
In the Running 7 segment, Raymond should focus on improving his endurance and pacing. Incorporating longer distance runs and interval training into his training routine can help improve his endurance and pacing for this segment.
Improving in the Running 2 and Running 3 segments will also require Raymond to focus on his endurance and pacing. Incorporating interval training and longer distance runs into his training routine can help improve his endurance and pacing for these segments.
For the Sandbag Lunges segment, Raymond should focus on improving his leg strength and stability. Incorporating exercises such as lunges, squats, and step-ups into his training routine can help improve his leg strength and stability. He should also focus on maintaining proper form and technique during the lunges to optimize his performance.
To improve performance during the race, Raymond should consider the following strategies:
1. Pace Yourself: It's important to maintain a consistent pace throughout the race to avoid burning out too early. Start at a comfortable pace and gradually increase the intensity as the race progresses.
2. Efficient Transitions: Practice smooth and efficient transitions between exercises during training to minimize time lost in the roxzone. Focus on quickly and smoothly moving from one exercise to the next.
3. Work on Strength and Endurance: Incorporate strength training exercises into your routine to improve overall strength and endurance. This will help you perform better in segments that require strength, such as the Farmers Carry and Sandbag Lunges.
4. Practice Form and Technique: Pay attention to your form and technique during each exercise. Proper form can help optimize your performance and reduce the risk of injury.
5. Train for Specific Segments: Identify the segments where you lost the most time and tailor your training to improve in those areas. Incorporate specific exercises and drills that mimic the movements and demands of those segments.
By implementing these strategies and focusing on specific areas for improvement, Raymond can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Swift Matthew | 2023 Houston | 02:09:16 | |
| Schütt Willem | 2021 Hamburg | 02:09:22 | |
| Adams Corey | 2022 Dallas | 02:09:21 | |
| Duffy William | 2023 London | 02:09:43 | |
| Leung Ivan | 2024 Hong Kong | 02:09:57 | |
| Foster Andrew | 2022 London | 02:09:42 | |
| Pek Andrew | 2024 Singapore National Stadium | 02:09:34 | |
| Dyer Michael | 2023 Birmingham | 02:09:55 | |
| Ballantyne Andrew | 2023 Glasgow | 02:09:14 | |
| Zonana Aaron | 2024 Mexico City | 02:09:59 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Amsterdam | 02:00:11 | |
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