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.
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 Cederberg Gustaf'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 Cederberg Gustaf'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 Cederberg Gustaf'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 Cederberg Gustaf'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 05:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:35 | 45:34 to 41:59 | 69.4% |
| Burpees Broad Jump | 01:25 | 06:30 to 05:05 | 27.4% |
| Ski Erg | 00:10 | 04:34 to 04:24 | 3.2% |
| Sled Push | 00:00 | 02:07 to 02:07 | 0.0% |
| Sled Pull | 00:00 | 04:33 to 04:33 | 0.0% |
| Rowing | 00:00 | 04:36 to 04:36 | 0.0% |
| Farmers Carry | 00:00 | 01:42 to 01:42 | 0.0% |
| Sandbag Lunges | 00:00 | 04:53 to 04:53 | 0.0% |
| Wall Balls | 00:00 | 05:29 to 05:29 | 0.0% |
| Cederberg Gustaf | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:18 | 00:00 | 04:39 -01:21 | 00:00 +00:00 |
| Ski Erg | 04:34 | 03:18 | 04:27 +00:07 | 04:39 -01:21 |
| Running 2 | 05:14 | 07:52 | 05:00 +00:14 | 09:06 -01:14 |
| Sled Push | 02:07 | 13:06 | 02:56 -00:49 | 14:06 -01:00 |
| Running 3 | 06:04 | 15:13 | 05:26 +00:38 | 17:02 -01:49 |
| Sled Pull | 04:33 | 21:17 | 05:00 -00:27 | 22:28 -01:11 |
| Running 4 | 06:24 | 25:50 | 05:26 +00:58 | 27:28 -01:38 |
| Burpees Broad Jump | 06:30 | 32:14 | 05:22 +01:08 | 32:54 -00:40 |
| Running 5 | 06:26 | 38:44 | 05:35 +00:51 | 38:16 +00:28 |
| Rowing | 04:36 | 45:10 | 04:50 -00:14 | 43:51 +01:19 |
| Running 6 | 05:43 | 49:46 | 05:28 +00:15 | 48:41 +01:05 |
| Farmers Carry | 01:42 | 55:29 | 02:12 -00:30 | 54:09 +01:20 |
| Running 7 | 05:58 | 57:11 | 05:26 +00:32 | 56:21 +00:50 |
| Sandbag Lunges | 04:53 | 01:03:09 | 05:08 -00:15 | 01:01:47 +01:22 |
| Running 8 | 06:33 | 01:08:02 | 06:04 +00:29 | 01:06:55 +01:07 |
| Wall Balls | 05:29 | 01:14:35 | 06:34 -01:05 | 01:12:59 +01:36 |
| Roxzone | 06:33 | 01:26:28 | 06:55 -00:22 | 01:26:28 |
Gustaf Cederberg delivered a commendable performance at the 2024 Amsterdam HYROX event, finishing in the top 35% overall and top 41% within his age group. Despite a strong start, with his Running 1 segment being significantly faster than the average, his overall running time was 02:05 slower than average, indicating room for improvement in his running endurance and pacing across the event. His strength segments, particularly the Sled Push and Farmers Carry, showcased impressive speed, suggesting a strong strength profile. However, the running segments, especially post-exercise, indicate that he might benefit from further training to enhance running efficiency after strength exercises, suggesting a need for a more balanced hybrid approach.
With a cumulative time that is 02:05 slower than average, improving running efficiency and endurance is key. Focus on interval training to build speed and stamina, incorporating hill sprints and tempo runs. Consider adding compromised running drills, such as running immediately after strength exercises, to mimic race conditions.
This segment was 01:16 slower than average, indicating a potential area of fatigue or technique inefficiency. Incorporate burpee technique drills, focusing on explosive power and minimizing ground contact time. Plyometric exercises, such as box jumps and tuck jumps, can enhance explosive strength required for this segment.
Although slightly faster than average, further improvement in transition efficiency could save valuable seconds. Practice quick transitions between exercises during training sessions, minimizing rest time to enhance overall fitness and transition speed.
While faster than average, there is still room for improvement. Focus on form and stability during lunges, incorporating weighted lunges and Bulgarian split squats into training routines to build strength and balance.
Start the race at a controlled pace to avoid early fatigue, as evidenced by the slower running segments post-Running 1. Maintain a consistent speed across all running segments.
Optimize transitions between exercise zones by reducing unnecessary rest time. Practice mock races with strict transition time limits to get accustomed to quicker transitions.
Incorporate compromised running scenarios in training by simulating race conditions—running immediately after exercises like burpees or lunges to adapt to fatigue and improve performance under tired conditions.
| Similar Athletes | |||
|---|---|---|---|
| Baker Dylan | 2024 Melbourne | 01:26:48 | |
| Green Philip | 2022 London | 01:26:42 | |
| Seagull Tommy | 2024 Birmingham | 01:26:19 | |
| Morris Alex | 2023 London | 01:26:43 | |
| Lopez San Román David | 2024 Madrid | 01:26:08 | |
| Keenan Jake | 2024 Melbourne | 01:26:00 | |
| Lourenço Mário | 2024 Malaga | 01:26:23 | |
| Macán Pavel | 2023 München | 01:26:01 | |
| Light Sean | 2024 New York | 01:26:54 | |
| Brennan Arran | 2024 Singapore | 01:26:07 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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