Dive into this athlete’s performance at 2023 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.
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 Swart Sidney'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 Swart Sidney'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 Swart Sidney'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 Swart Sidney'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 07:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:19 | 53:09 to 48:50 | 56.7% |
| Sled Pull | 02:01 | 07:58 to 05:57 | 26.5% |
| Burpees Broad Jump | 00:39 | 07:21 to 06:42 | 8.5% |
| Ski Erg | 00:21 | 05:04 to 04:43 | 4.6% |
| Rowing | 00:17 | 05:26 to 05:09 | 3.7% |
| Sled Push | 00:00 | 02:42 to 02:42 | 0.0% |
| Farmers Carry | 00:00 | 02:17 to 02:17 | 0.0% |
| Sandbag Lunges | 00:00 | 03:59 to 03:59 | 0.0% |
| Wall Balls | 00:00 | 06:22 to 06:22 | 0.0% |
| Swart Sidney | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:37 | 00:00 | 05:12 -01:35 | 00:00 +00:00 |
| Ski Erg | 05:04 | 03:37 | 04:42 +00:22 | 05:12 -01:35 |
| Running 2 | 05:42 | 08:41 | 05:43 -00:01 | 09:54 -01:13 |
| Sled Push | 02:42 | 14:23 | 03:30 -00:48 | 15:37 -01:14 |
| Running 3 | 06:40 | 17:05 | 06:17 +00:23 | 19:07 -02:02 |
| Sled Pull | 07:58 | 23:45 | 06:05 +01:53 | 25:24 -01:39 |
| Running 4 | 07:18 | 31:43 | 06:16 +01:02 | 31:29 +00:14 |
| Burpees Broad Jump | 07:21 | 39:01 | 06:54 +00:27 | 37:45 +01:16 |
| Running 5 | 08:00 | 46:22 | 06:32 +01:28 | 44:39 +01:43 |
| Rowing | 05:26 | 54:22 | 05:11 +00:15 | 51:11 +03:11 |
| Running 6 | 07:14 | 59:48 | 06:22 +00:52 | 56:22 +03:26 |
| Farmers Carry | 02:17 | 01:07:02 | 02:35 -00:18 | 01:02:44 +04:18 |
| Running 7 | 07:15 | 01:09:19 | 06:19 +00:56 | 01:05:19 +04:00 |
| Sandbag Lunges | 03:59 | 01:16:34 | 06:26 -02:27 | 01:11:38 +04:56 |
| Running 8 | 07:25 | 01:20:33 | 07:27 -00:02 | 01:18:04 +02:29 |
| Wall Balls | 06:22 | 01:27:58 | 08:17 -01:55 | 01:25:31 +02:27 |
| Roxzone | 08:30 | 01:42:44 | 08:56 -00:26 | 01:42:44 |
Sidney's best running lap was 00:03:37, which was 01:20 faster than the average. This indicates that he has good speed and endurance in running.
To improve the Run Total segment, Sidney should work on improving his overall fitness and his transition time. This can be achieved through high-intensity interval training (HIIT) workouts that combine running with strength exercises. Incorporating exercises like lunges, squats, and plyometric movements will help improve his running performance and endurance.
For the Sled Pull segment, Sidney should focus on improving his strength and technique. Incorporating exercises like deadlifts, sled pulls, and farmer's carries into his training routine will help develop the necessary strength and power for this segment. Additionally, practicing proper sled pulling technique, such as maintaining an upright posture and using the legs and glutes for power, will help improve performance.
To improve the Running 5, Running 4, and Running 7 segments, Sidney should focus on improving his endurance and speed. Interval training workouts that include short bursts of high-intensity running followed by periods of active recovery will help improve his speed and endurance. Incorporating hill sprints and tempo runs into his training routine will also be beneficial.
For the Burpees Broad Jump segment, Sidney should focus on improving his explosive power and agility. Incorporating exercises like box jumps, squat jumps, and agility ladder drills will help develop these attributes. Additionally, practicing proper burpee technique and finding a rhythm that minimizes transition time will help improve performance.
To improve the Ski Erg and Rowing segments, Sidney should focus on improving his cardiovascular endurance and technique. Incorporating rowing and skiing ergometer workouts into his training routine will help improve his technique and build endurance specific to these movements. Additionally, incorporating exercises that target the muscles used in these movements, such as rows and lateral pulldowns, will help improve overall performance.
To improve the Running 3 segment, Sidney should focus on improving his endurance and speed. Incorporating longer distance runs into his training routine and gradually increasing the distance will help improve endurance. Interval training workouts that include shorter bursts of high-intensity running will help improve speed.
Sidney should also focus on efficient transitions between segments, aiming to minimize time spent in the Roxzone. Practicing quick and smooth transitions during training will help improve overall race time.
Overall, Sidney Swart has shown good potential in running and certain strength segments. By targeting the identified areas of improvement and implementing specific training strategies and techniques, Sidney can enhance his performance and achieve better results in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Mauer Volker | 2022 Essen | 01:42:20 | |
| Kim SeongWu | 2024 Incheon | 01:43:04 | |
| Caprara Giacomo | 2024 Milan | 01:42:27 | |
| Szymaniak Nicolas | 2023 Paris | 01:42:56 | |
| Maaskant Peter | 2024 Amsterdam | 01:42:58 | |
| Müller Eugen | 2022 München | 01:43:09 | |
| Lauder Paul | 2022 London | 01:42:18 | |
| Philip Lee | 2024 Glasgow | 01:42:23 | |
| Smidansky Sam | 2024 Chicago Navy Pier | 01:42:47 | |
| Cadena Tres | 2022 Dallas | 01:43:02 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Amsterdam | 01:44:08 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
