Dive into this athlete’s performance at 2021 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 de Jong Mart'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 Jong Mart'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 de Jong Mart'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 de Jong Mart'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 | 04:29 | 48:12 to 43:43 | 86.8% |
| Wall Balls | 00:24 | 07:00 to 06:36 | 7.7% |
| Burpees Broad Jump | 00:11 | 05:40 to 05:29 | 3.5% |
| Ski Erg | 00:05 | 04:34 to 04:29 | 1.6% |
| Farmers Carry | 00:01 | 02:12 to 02:11 | 0.3% |
| Sled Push | 00:00 | 01:56 to 01:56 | 0.0% |
| Sled Pull | 00:00 | 04:47 to 04:47 | 0.0% |
| Rowing | 00:00 | 04:42 to 04:42 | 0.0% |
| Sandbag Lunges | 00:00 | 04:24 to 04:24 | 0.0% |
| de Jong Mart | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:06 | 00:00 | 04:47 +00:19 | 00:00 +00:00 |
| Ski Erg | 04:34 | 05:06 | 04:31 +00:03 | 04:47 +00:19 |
| Running 2 | 05:34 | 09:40 | 05:08 +00:26 | 09:18 +00:22 |
| Sled Push | 01:56 | 15:14 | 03:03 -01:07 | 14:26 +00:48 |
| Running 3 | 05:54 | 17:10 | 05:37 +00:17 | 17:29 -00:19 |
| Sled Pull | 04:47 | 23:04 | 05:13 -00:26 | 23:06 -00:02 |
| Running 4 | 06:10 | 27:51 | 05:36 +00:34 | 28:19 -00:28 |
| Burpees Broad Jump | 05:40 | 34:01 | 05:43 -00:03 | 33:55 +00:06 |
| Running 5 | 06:38 | 39:41 | 05:47 +00:51 | 39:38 +00:03 |
| Rowing | 04:42 | 46:19 | 04:54 -00:12 | 45:25 +00:54 |
| Running 6 | 06:11 | 51:01 | 05:37 +00:34 | 50:19 +00:42 |
| Farmers Carry | 02:12 | 57:12 | 02:17 -00:05 | 55:56 +01:16 |
| Running 7 | 05:59 | 59:24 | 05:36 +00:23 | 58:13 +01:11 |
| Sandbag Lunges | 04:24 | 01:05:23 | 05:26 -01:02 | 01:03:49 +01:34 |
| Running 8 | 06:42 | 01:09:47 | 06:17 +00:25 | 01:09:15 +00:32 |
| Wall Balls | 07:00 | 01:16:29 | 06:56 +00:04 | 01:15:32 +00:57 |
| Roxzone | 06:30 | 01:29:53 | 07:25 -00:55 | 01:29:53 |
Mart's best running lap was completed in 00:05:06, indicating that he has good speed and endurance. However, there are areas where he can improve to further enhance his performance.
To improve in these segments, Mart should focus on specific training strategies and techniques:
1. Run Total: Mart's total running time was 05:13 slower than the average. To improve this segment, he should work on his overall fitness and transition time. Incorporating interval training, speed work, and plyometric exercises can help improve his running speed and endurance. Additionally, practicing efficient transitions between exercises can help reduce time spent in the roxzone.
2. Running 5, Running 6, and Running 4: Mart's performance in these running segments was slower than the average. To improve his running speed and endurance, he should incorporate long-distance runs, tempo runs, and hill sprints into his training routine. These exercises will help build his cardiovascular fitness and strengthen his leg muscles. Additionally, focusing on proper running form and technique can help him maintain a consistent pace throughout the race.
3. Best Lap, Running 1, Running 2, Running 7, Running 8, and Running 3: Mart's performance in these running segments was also slower than the average. To improve his running speed and pacing, he should incorporate interval training, such as fartlek runs and track workouts, into his training routine. These exercises will help him develop speed, endurance, and the ability to maintain a faster pace for shorter distances.
4. Burpees Broad Jump: Mart's performance in this segment was slower than the average. To improve his performance, he should focus on building strength and power in his lower body. Exercises such as squats, lunges, and plyometric jumps can help improve his explosiveness and ability to perform the burpees broad jump efficiently.
By implementing these strategies and focusing on the identified areas for improvement, Mart can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Bernhard Thomas | 2018 Wien | 01:30:02 | |
| El Kihel Amine | 2024 Bordeaux | 01:29:55 | |
| Blake Ollie | 2024 Birmingham | 01:29:31 | |
| 서 정민 | 2024 Hong Kong | 01:29:28 | |
| Van Kalkeren Sjaco | 2024 Rotterdam | 01:29:30 | |
| Ahrens Kevin | 2023 Hamburg | 01:29:30 | |
| Daubelcour Yann | 2024 Paris | 01:29:23 | |
| Gonzalez José | 2023 Paris | 01:29:42 | |
| Valka Erik | 2024 Melbourne | 01:29:31 | |
| Kuusela Antti | 2022 Frankfurt | 01:29:39 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:32:54 | |
| 2024 Amsterdam | 01:36:54 | |
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