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 810 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 Slot Rens'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 Slot Rens'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 Slot Rens'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 Slot Rens'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 12:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 11:12 | 01:02:23 to 51:11 | 92.9% |
| Sled Pull | 00:37 | 07:00 to 06:23 | 5.1% |
| Sled Push | 00:14 | 03:59 to 03:45 | 1.9% |
| Ski Erg | 00:00 | 04:34 to 04:34 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:43 to 04:43 | 0.0% |
| Rowing | 00:00 | 04:57 to 04:57 | 0.0% |
| Farmers Carry | 00:00 | 02:07 to 02:07 | 0.0% |
| Sandbag Lunges | 00:00 | 05:50 to 05:50 | 0.0% |
| Wall Balls | 00:00 | 04:40 to 04:40 | 0.0% |
| Slot Rens | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:49 | 00:00 | 05:19 -01:30 | 00:00 +00:00 |
| Ski Erg | 04:34 | 03:49 | 04:47 -00:13 | 05:19 -01:30 |
| Running 2 | 06:00 | 08:23 | 05:59 +00:01 | 10:06 -01:43 |
| Sled Push | 03:59 | 14:23 | 03:43 +00:16 | 16:05 -01:42 |
| Running 3 | 07:43 | 18:22 | 06:36 +01:07 | 19:48 -01:26 |
| Sled Pull | 07:00 | 26:05 | 06:31 +00:29 | 26:24 -00:19 |
| Running 4 | 07:15 | 33:05 | 06:36 +00:39 | 32:55 +00:10 |
| Burpees Broad Jump | 04:43 | 40:20 | 07:24 -02:41 | 39:31 +00:49 |
| Running 5 | 07:17 | 45:03 | 06:54 +00:23 | 46:55 -01:52 |
| Rowing | 04:57 | 52:20 | 05:19 -00:22 | 53:49 -01:29 |
| Running 6 | 09:02 | 57:17 | 06:41 +02:21 | 59:08 -01:51 |
| Farmers Carry | 02:07 | 01:06:19 | 02:41 -00:34 | 01:05:49 +00:30 |
| Running 7 | 09:04 | 01:08:26 | 06:42 +02:22 | 01:08:30 -00:04 |
| Sandbag Lunges | 05:50 | 01:17:30 | 06:54 -01:04 | 01:15:12 +02:18 |
| Running 8 | 12:17 | 01:23:20 | 08:09 +04:08 | 01:22:06 +01:14 |
| Wall Balls | 04:40 | 01:35:37 | 08:54 -04:14 | 01:30:15 +05:22 |
| Roxzone | 08:51 | 01:48:59 | 09:50 -00:59 | 01:48:59 |
When analyzing his splits, it is evident that Rens excelled in certain segments, while there is room for improvement in others. His best running lap of 00:03:49 was 01:19 faster than the average, indicating his strong running abilities. Additionally, he performed exceptionally well in the Ski Erg and Burpees Broad Jump segments, being 00:10 and 02:18 faster than average, respectively. These highlights indicate that Rens possesses a strong running profile and excels in explosive exercises.
To improve the Run Total segment, Rens should focus on improving his overall fitness and transition time. By enhancing his endurance and agility, he can reduce the time spent in the Roxzone and maintain a steady pace throughout the race.
For the Running 8, Running 7, Running 6, Running 3, Running 4, and Running 5 segments, Rens should prioritize improving his running performance. By incorporating specific training strategies and techniques, he can enhance his speed, endurance, and running form.
Specific exercises and drills that can be beneficial for Rens include:
1. Interval Training: Incorporate interval training sessions to improve speed and endurance. This can include alternating between high-intensity sprints and slower recovery runs.
2. Hill Repeats: Incorporate hill repeats into his training routine to build leg strength and improve running efficiency.
3. Tempo Runs: Include tempo runs to improve Rens' ability to sustain a faster pace for longer durations. These runs should be performed at a challenging but manageable pace.
4. Plyometric Exercises: Incorporate plyometric exercises such as box jumps, squat jumps, and lateral bounds to improve explosive power and running efficiency.
5. Strength Training: Include strength training exercises that target the lower body, such as squats, lunges, and deadlifts. This will help improve Rens' running performance and overall strength.
Overall, by implementing these training strategies and race tactics, Rens Slot can enhance his performance in future Hyrox races. With a focus on improving his running segments and optimizing transitions, he has the potential to achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Illek Felix | 2019 Karlsruhe | 01:49:15 | |
| Jiang Haoquan | 2024 Köln | 01:48:36 | |
| Moss Russel | 2024 Cape Town | 01:49:05 | |
| Pearce Chris | 2024 Glasgow | 01:49:20 | |
| Weber Martin | 2023 Karlsruhe | 01:48:42 | |
| Stark Rick | 2024 Stockholm | 01:48:54 | |
| Josephs Lee | 2023 London | 01:49:18 | |
| Gündogan Ismail | 2019 Hamburg | 01:49:24 | |
| 杨 哲 | 2024 Beijing | 01:49:20 | |
| Baird Stuart | 2023 Glasgow | 01:48:41 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Amsterdam | 01:40:51 | |
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