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 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 Van Berlo Mark'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 Van Berlo Mark'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 Van Berlo Mark'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 Van Berlo Mark'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 04:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:49 | 44:28 to 40:39 | 82.4% |
| Farmers Carry | 00:34 | 02:33 to 01:59 | 12.2% |
| Sled Pull | 00:09 | 04:37 to 04:28 | 3.2% |
| Ski Erg | 00:05 | 04:25 to 04:20 | 1.8% |
| Rowing | 00:01 | 04:41 to 04:40 | 0.4% |
| Sled Push | 00:00 | 02:24 to 02:24 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:38 to 04:38 | 0.0% |
| Sandbag Lunges | 00:00 | 04:32 to 04:32 | 0.0% |
| Wall Balls | 00:00 | 05:35 to 05:35 | 0.0% |
| Van Berlo Mark | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:31 -00:43 | 00:00 +00:00 |
| Ski Erg | 04:25 | 03:48 | 04:24 +00:01 | 04:31 -00:43 |
| Running 2 | 05:12 | 08:13 | 04:52 +00:20 | 08:55 -00:42 |
| Sled Push | 02:24 | 13:25 | 02:51 -00:27 | 13:47 -00:22 |
| Running 3 | 05:33 | 15:49 | 05:17 +00:16 | 16:38 -00:49 |
| Sled Pull | 04:37 | 21:22 | 04:47 -00:10 | 21:55 -00:33 |
| Running 4 | 05:19 | 25:59 | 05:15 +00:04 | 26:42 -00:43 |
| Burpees Broad Jump | 04:38 | 31:18 | 05:05 -00:27 | 31:57 -00:39 |
| Running 5 | 05:36 | 35:56 | 05:25 +00:11 | 37:02 -01:06 |
| Rowing | 04:41 | 41:32 | 04:45 -00:04 | 42:27 -00:55 |
| Running 6 | 05:36 | 46:13 | 05:17 +00:19 | 47:12 -00:59 |
| Farmers Carry | 02:33 | 51:49 | 02:08 +00:25 | 52:29 -00:40 |
| Running 7 | 07:14 | 54:22 | 05:16 +01:58 | 54:37 -00:15 |
| Sandbag Lunges | 04:32 | 01:01:36 | 04:56 -00:24 | 59:53 +01:43 |
| Running 8 | 06:14 | 01:06:08 | 05:49 +00:25 | 01:04:49 +01:19 |
| Wall Balls | 05:35 | 01:12:22 | 06:17 -00:42 | 01:10:38 +01:44 |
| Roxzone | 05:36 | 01:23:25 | 06:30 -00:54 | 01:23:25 |
Mark's best running lap was 00:03:48, which was 00:35 faster than the average time. This indicates that he has good speed and endurance in running. However, there are areas where he can make improvements to further enhance his performance.
To improve the Running Total segment, Mark should focus on improving his overall fitness and his transition time. This can be achieved through interval training, such as high-intensity interval training (HIIT), which combines periods of intense running with short recovery periods. Additionally, incorporating strength training exercises, such as squats and lunges, can help improve his running performance.
For the Running 7 segment, Mark should work on increasing his running speed and endurance. Interval training, hill sprints, and tempo runs can be effective training techniques to improve his performance in this segment.
The Farmers Carry segment also needs improvement. Mark should focus on strengthening his grip and upper body muscles. Exercises such as farmer's walks, deadlifts, and pull-ups can help improve his performance in this segment.
In the Running 6 and Running 8 segments, Mark should work on maintaining a consistent pace and improving his endurance. Long-distance runs, tempo runs, and fartlek training can help him build endurance and improve his performance in these segments.
For the Running 3 and Running 5 segments, Mark should focus on increasing his speed and improving his running form. Speed drills, such as interval training and sprint workouts, can help him improve his speed. Additionally, working on his running technique, such as proper foot strike and posture, can contribute to better performance in these segments.
It would be beneficial for Mark to practice transitions between segments to minimize the time spent in the Roxzone. This can be achieved through specific training drills that simulate the transitions between exercises, such as practicing quick equipment switches and minimizing rest periods between exercises.
Additionally, Mark should consider working with a coach or trainer who can provide personalized guidance and create a training plan tailored to his specific strengths and areas for improvement. Regular assessments and adjustments to the training plan can help him continually progress and achieve better race performance.
Overall, Mark has shown great potential in the Hyrox race, and with targeted training and strategic race strategies, he can continue to improve his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Tabel Gunnar | 2024 Berlin | 01:23:05 | |
| Watson Chance | 2023 Dallas | 01:23:52 | |
| Pojonisevs Ruslans | 2024 Katowice | 01:23:18 | |
| COBB ERIC | 2024 Chicago Navy Pier | 01:23:22 | |
| Bradshaw Garrett | 2024 Dublin | 01:23:30 | |
| Harrington James | 2024 Melbourne | 01:23:36 | |
| Ryan Declan | 2024 Manchester | 01:23:28 | |
| Moreira Paulo | 2023 Barcelona | 01:23:25 | |
| Doel Adam | 2022 London | 01:23:06 | |
| Legezynski Alex | 2023 Stockholm | 01:23:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:27:54 | |
| 2024 Maastricht | 01:21:22 | |
| 2024 Amsterdam | 01:14:25 | |
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