Aschebrock Roderik
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 Aschebrock Roderik'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 Aschebrock Roderik'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 Aschebrock Roderik'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 Aschebrock Roderik'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.
02:23
Potential Improvement
51.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Roderik Aschebrock showcased a strong performance during the 2024 Amsterdam Hyrox race, ranking in the top 22% overall and top 27% within his age group. His overall time was 01:19:58. Notably, Roderik started the race with great intensity, indicated by his Running 1 segment which was significantly faster than average, suggesting a strong initial pace. However, his total running time was 00:53 slower than the average, indicating a need for improvement in sustained running efficiency. His profile leans more towards strength with segments like Sled Pull and Farmers Carry performed exceptionally well, highlighting his strength capabilities. The Roxzone time being faster than average suggests efficient transitions, although there is still room for improvement in overall fitness and transition speed.
Segments to Improve
- Burpees Broad Jump: This segment was 00:51 slower than average. To improve, Roderik should focus on enhancing explosive power and endurance. Suggested exercises:
- Plyometric drills such as box jumps and jump squats to increase explosive strength.
- High-intensity interval training (HIIT) incorporating burpees to improve cardiovascular endurance.
- Core strengthening exercises like planks and Russian twists to maintain stability and efficiency.
- Running Segments: Running 2, 4, 5, 6, 7, and 8 were slower than average. This indicates the need for better pacing and endurance. Suggested training strategies:
- Long-distance runs at a steady pace to build endurance.
- Tempo runs to improve speed and efficiency over sustained distances.
- Interval training to develop better pacing strategies and adapt to varied speed demands.
- Wall Balls: This segment was marginally slower than average. Roderik can enhance his performance by focusing on:
- Improving squat form and depth to ensure efficient transitions between reps.
- Incorporating medicine ball drills to improve coordination and power.
- Increasing upper body strength through push-ups and overhead presses to maintain power throughout the set.
- Sandbag Lunges: These were slightly slower than average, indicating a need for improved lower body strength and balance. Suggested exercises:
- Weighted lunges and squats to build leg strength.
- Balance exercises such as single-leg deadlifts to improve stability.
- Agility drills to enhance coordination and quick foot movement.
Race Strategies
- Pacing: Roderik should aim to balance his initial burst of speed with sustained energy distribution throughout the race. Practicing even splits during training can help manage energy better.
- Transition Efficiency: Although the Roxzone time was better than average, further improvement can be achieved by practicing quick transitions in training, minimizing rest periods, and focusing on rapid equipment handling.
- Compromised Running: Integrating compromised running drills, where Roderik runs immediately after strength exercises, can help simulate race conditions and improve running efficiency post-exercise.
- Nutrition and Hydration: Ensuring proper nutrition and hydration before the race will help maintain energy levels and performance consistency.
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