Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) De Wolff Adam

De Wolff Adam 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.

Performance Highlights

NED NED Flag Men 30-34 #132013 01:30:37 327th in AG | Top 66.1% 1344th | Top 60.3%
+05:22
50:06
Run Total
+00:42
06:16
Avg. Lap
+01:04
05:49
Best Lap
-05:02
33:24
Workout Total
-00:38
04:10
Avg. Workout
-00:20
07:12
Roxzone

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 Wolff Adam'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 Wolff Adam'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 Wolff Adam'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 Wolff Adam'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 06:41. Check the detail of the improvement plan below.

06:12 Potential Improvement 92.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:12 50:06 to 43:54 92.8%
Burpees Broad Jump 00:29 06:01 to 05:32 7.2%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Push 00:00 02:32 to 02:32 0.0%
Sled Pull 00:00 04:20 to 04:20 0.0%
Rowing 00:00 04:47 to 04:47 0.0%
Farmers Carry 00:00 01:42 to 01:42 0.0%
Sandbag Lunges 00:00 04:46 to 04:46 0.0%
Wall Balls 00:00 04:56 to 04:56 0.0%

Splits Time

De Wolff Adam Perfect Race
Splits Total Average Total
Running 1 03:49 00:00 04:45 -00:56 00:00 +00:00
Ski Erg 04:20 03:49 04:31 -00:11 04:45 -00:56
Running 2 05:49 08:09 05:10 +00:39 09:16 -01:07
Sled Push 02:32 13:58 03:04 -00:32 14:26 -00:28
Running 3 06:16 16:30 05:38 +00:38 17:30 -01:00
Sled Pull 04:20 22:46 05:17 -00:57 23:08 -00:22
Running 4 06:11 27:06 05:37 +00:34 28:25 -01:19
Burpees Broad Jump 06:01 33:17 05:49 +00:12 34:02 -00:45
Running 5 07:06 39:18 05:49 +01:17 39:51 -00:33
Rowing 04:47 46:24 04:55 -00:08 45:40 +00:44
Running 6 06:29 51:11 05:40 +00:49 50:35 +00:36
Farmers Carry 01:42 57:40 02:18 -00:36 56:15 +01:25
Running 7 06:45 59:22 05:39 +01:06 58:33 +00:49
Sandbag Lunges 04:46 01:06:07 05:30 -00:44 01:04:12 +01:55
Running 8 07:44 01:10:53 06:21 +01:23 01:09:42 +01:11
Wall Balls 04:56 01:18:37 07:02 -02:06 01:16:03 +02:34
Roxzone 07:12 01:30:37 07:32 -00:20 01:30:37
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Adam De Wolff competed in the 2024 Amsterdam Hyrox event, securing an overall rank in the top 43% of athletes, and within his age group, he ranked in the top 48%. His total race time was 01:30:37, with a total running time of 00:50:06, which was 04:59 slower than the average. Adam exhibited strong performance in strength-based exercises, particularly in the Sled Push, Sled Pull, Farmers Carry, and Wall Balls, where he outperformed the average significantly. However, his running times, particularly in the latter half of the race, were consistently slower than average, indicating a need for improvement in endurance and running efficiency. His initial running segments were strong, suggesting he may have started too fast, leading to fatigue in subsequent segments. Overall, Adam's profile leans towards strength, with room for enhancing running and endurance capabilities.

Segments to Improve

  • Total Running Time: Adam's total running time was significantly slower than average, particularly in the latter segments (Running 5, 7, and 8). Training should focus on improving running endurance and efficiency.
    • Interval Training: Incorporate intervals of high intensity followed by recovery periods to improve speed and endurance.
    • Long Runs: Include weekly long runs at a moderate pace to build aerobic endurance.
    • Tempo Runs: Run at a comfortably hard pace for a sustained period to improve lactate threshold.
  • Burpees Broad Jump: Slightly slower than average, this component can be improved with better conditioning and technique.
    • Burpee Technique Drills: Focus on explosive upward motion and efficient transition to the broad jump.
    • Plyometric Training: Incorporate box jumps and broad jumps to increase power.
  • Roxzone: Although slightly faster than average, optimizing transition times can enhance overall performance.
    • Transition Drills: Practice quick transitions between exercises to minimize rest and improve efficiency.
    • Full-Circuit Training: Simulate race conditions by practicing full circuits without rest to improve transition speed.

Race Strategies

  • Pacing Strategy: Start at a slightly more conservative pace to avoid early fatigue and maintain a consistent speed throughout the race.
  • Energy Management: Focus on efficient energy use during strength exercises to preserve endurance for running segments.
  • Pre-Race Preparation: Implement a thorough warm-up routine focusing on dynamic stretching and light cardio to prepare the body for immediate high-intensity effort.
  • Focus on Technique: Prioritize form and technique during transitions and strength exercises to reduce time lost on inefficiencies.
Similar Athletes
Van Duin Mark 2023 Amsterdam 01:31:03
Grootscholten Renzo 2024 Rotterdam 01:30:52
Heinich Eric 2023 München 01:30:40
Leung Kevin 2023 Hong Kong 01:30:14
Grigoratos Byron 2024 Singapore National Stadium 01:30:59
Doherty Brendan 2024 Melbourne 01:30:39
Morales Juan 2022 Madrid 01:30:50
Egarter Thomas 2019 Wien 01:30:33
Drake Matt 2022 Dallas 01:30:45
Holmes Kristofer 2024 Glasgow 01:30:15

Measure Your Performance Against Top Athletes

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