Dive into this athlete’s performance at 2024 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
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 Bours Rick'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 Bours Rick'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 Bours Rick'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 Bours Rick'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
04:56.
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
Overall Performance:
Rick Bours demonstrated a commendable performance in the 2024 Rotterdam HYROX race, finishing in the top 39% of all athletes and the top 42% in his age group. His overall time of 01:33:21 reflects a balanced athlete with potential in both strength and endurance components. Notably, Rick's strength exercises, particularly the Ski Erg, Sled Pull, Burpees Broad Jump, Rowing, Sandbag Lunges, and notably, Wall Balls where he ranked in the top 3 percentile, stood out as areas of strength. However, his total running time was 02:09 slower than the average, indicating a potential area for improvement. The splits analysis suggests Rick may have started too fast in the initial running segments, impacting his consistency in later running stages. This, coupled with a slower Roxzone time, suggests room for improvement in overall fitness, transition efficiency, and running endurance.
Segments to Improve:
Total Running Time & Roxzone: Rick's performance indicates a need to focus on running endurance and transition speed. Interval training with varied intensities can help improve running stamina. Incorporating drills like tempo runs, interval sprints, and long, slow runs will enhance his endurance and speed. For transitions, practicing quick switches between exercises in training sessions will improve efficiency. Time trials incorporating exercise-to-run transitions can also be beneficial.
Sled Push: The sled push segment was slower than average, suggesting a need for specific strength training. Exercises like weighted squats, leg presses, and sled drags focusing on explosive power can improve performance. Technique drills emphasizing a low stance and powerful leg drive will also be beneficial.
Farmer's Carry: To improve grip strength and endurance, Rick should incorporate grip-specific exercises such as dead hangs, farmer's walks with progressively heavier weights, and wrist curls. Also, implementing core-strengthening exercises will help maintain posture and efficiency during the carry.
Race Strategies:
Start Pace Management: Rick should focus on starting at a controlled pace, avoiding going out too fast in the initial running segments. Using a pace calculator or training with a heart rate monitor can help maintain an optimal effort level throughout the race.
Strength Exercise Prioritization: Given Rick's strength in specific exercises, prioritizing efficiency and speed in these areas during the race can help compensate for slower segments. Practicing quick transitions into and out of these exercises during training will enhance race-day performance.
Endurance & Transition Work: Integrating combined endurance and transition drills into training routines will address Rick's slower Roxzone time and running segments. For example, setting up a circuit that mimics race day transitions between running and strength exercises can improve both endurance and transition speed.
By focusing on these targeted training strategies and race-day tactics, Rick Bours can significantly improve his performance in future HYROX races, turning identified weaknesses into strengths and capitalizing on his already strong areas.
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