De Bruijn Milan
Hyrox Result
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.
Race Summary
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 De Bruijn Milan'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 De Bruijn Milan'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 De Bruijn Milan'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 De Bruijn Milan'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
05:40.
Check the detail of the improvement plan below.
05:16
Potential Improvement
92.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Milan De Bruijn delivered a commendable performance at the 2024 Amsterdam Hyrox event, placing in the top 22% overall and top 19% in his age group. Despite a slower total running time compared to the average, Milan showed a strong hybrid profile, excelling particularly in strength-oriented exercises such as the sled pull and burpees broad jump. A notable observation is that Milan's pacing was inconsistent; he started strongly in the initial running lap, but his pace declined in subsequent running segments, suggesting a potential issue with endurance or strategic pacing throughout the race.
Segments to Improve
-
Total Running Time: Milan's total running time was 3:34 slower than average, indicating a need for improvement in running endurance and speed. To enhance running performance:
- Drills: Incorporate interval training sessions, focusing on alternating between high-intensity sprints and moderate-pace running to build endurance and speed.
- Exercises: Include hill repeats to strengthen leg muscles and improve cardiovascular capacity.
- Training Routines: Implement tempo runs to enhance sustained speed and running economy.
-
Compromised Running Segments: Running segments (e.g., Running 2, 3, 6, and 7) showed a decline in performance, likely due to fatigue from prior exercises.
- Techniques: Practice transition runs where running is immediately followed by strength exercises to improve adaptability to fatigue.
- Drills: Perform brick workouts, combining cycling or rowing with running to simulate race conditions and enhance the athlete's ability to maintain pace under fatigue.
Race Strategies
- Pacing Strategy: Milan should focus on maintaining a steady pace throughout the race, avoiding the common pitfall of starting too fast. Implement negative split strategies where the second half of the run is faster than the first to conserve energy early on.
- Efficiency in the Roxzone: Although Milan's roxzone time was faster than average, further improving transition efficiency can shave off precious seconds. Practice quick transitions during training to develop a routine for seamless equipment changes.
- Energy Management: Milan should focus on optimizing his energy expenditure during strength exercises to ensure he has sufficient reserves for running segments. This can involve assessing and adjusting the intensity and technique of exercises like the sled push and sandbag lunges to minimize fatigue.
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator