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.
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 Zeelenberg Diederick'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 Zeelenberg Diederick'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 Zeelenberg Diederick'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 Zeelenberg Diederick'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 05:35. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:29 | 44:37 to 40:08 | 80.3% |
| Burpees Broad Jump | 00:28 | 05:07 to 04:39 | 8.4% |
| Sled Pull | 00:19 | 04:41 to 04:22 | 5.7% |
| Farmers Carry | 00:12 | 02:09 to 01:57 | 3.6% |
| Rowing | 00:07 | 04:46 to 04:39 | 2.1% |
| Ski Erg | 00:00 | 04:16 to 04:16 | 0.0% |
| Sled Push | 00:00 | 02:09 to 02:09 | 0.0% |
| Sandbag Lunges | 00:00 | 03:50 to 03:50 | 0.0% |
| Wall Balls | 00:00 | 04:29 to 04:29 | 0.0% |
| Zeelenberg Diederick | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:51 | 00:00 | 04:29 -00:38 | 00:00 +00:00 |
| Ski Erg | 04:16 | 03:51 | 04:23 -00:07 | 04:29 -00:38 |
| Running 2 | 05:17 | 08:07 | 04:49 +00:28 | 08:52 -00:45 |
| Sled Push | 02:09 | 13:24 | 02:48 -00:39 | 13:41 -00:17 |
| Running 3 | 05:36 | 15:33 | 05:13 +00:23 | 16:29 -00:56 |
| Sled Pull | 04:41 | 21:09 | 04:43 -00:02 | 21:42 -00:33 |
| Running 4 | 05:34 | 25:50 | 05:11 +00:23 | 26:25 -00:35 |
| Burpees Broad Jump | 05:07 | 31:24 | 05:00 +00:07 | 31:36 -00:12 |
| Running 5 | 06:16 | 36:31 | 05:21 +00:55 | 36:36 -00:05 |
| Rowing | 04:46 | 42:47 | 04:44 +00:02 | 41:57 +00:50 |
| Running 6 | 06:00 | 47:33 | 05:14 +00:46 | 46:41 +00:52 |
| Farmers Carry | 02:09 | 53:33 | 02:08 +00:01 | 51:55 +01:38 |
| Running 7 | 05:46 | 55:42 | 05:12 +00:34 | 54:03 +01:39 |
| Sandbag Lunges | 03:50 | 01:01:28 | 04:52 -01:02 | 59:15 +02:13 |
| Running 8 | 06:22 | 01:05:18 | 05:43 +00:39 | 01:04:07 +01:11 |
| Wall Balls | 04:29 | 01:11:40 | 06:12 -01:43 | 01:09:50 +01:50 |
| Roxzone | 06:24 | 01:22:24 | 06:22 +00:02 | 01:22:24 |
Diederick Zeelenberg delivered a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 27% overall and top 28% within his age group. Notably, his strength segments, such as the Wall Balls and Sandbag Lunges, were significantly faster than average, indicating a strong proficiency in strength-based exercises. However, his total running time was slower than the average by 3:04, suggesting a need to improve his running capabilities. Additionally, Diederick's pacing during the initial running segments suggests he started too fast, as evidenced by his performance in Running 1 being notably faster than average, while subsequent running segments were slower than average. This indicates a hybrid profile with a need for balanced training in both running and strength.
Diederick's total running time was 3:04 slower than average. To improve, he should focus on enhancing his aerobic capacity and running efficiency. Recommended exercises include interval training, tempo runs, and long-distance endurance runs. Incorporating strength training for running-specific muscles, like the glutes, hamstrings, and calves, will also be beneficial.
His Roxzone time was 13 seconds slower than average, indicating a need to improve transition efficiency. Practice quick transitions by simulating race conditions during training, focusing on minimizing rest between exercises. Implement drills that emphasize quick equipment changes and transitions from one exercise to the next.
With a time of 14 seconds slower than average, focus on enhancing explosive power and endurance. Drills like plyometric exercises, including box jumps and squat jumps, can significantly improve performance. Additionally, practicing the burpee technique to maintain efficiency and speed is crucial.
Matching the average time for this segment suggests room for improvement. Strengthening the posterior chain with exercises like deadlifts, bent-over rows, and cable pulls can enhance sled pull performance. Additionally, practice with varied weights and distances to build endurance and strength.
Adopt a more consistent pacing strategy to avoid early fatigue. Start at a manageable pace and gradually increase speed as the race progresses. Utilize pacing exercises such as fartlek runs to learn how to manage speed and energy throughout the course.
Focus on reducing time spent in the Roxzone by practicing quick and efficient transitions between exercises. Time each transition in training and aim to progressively reduce this time.
Incorporate compromised running drills where running is alternated with strength exercises to simulate race conditions. This can help in maintaining running speed even when fatigued from other exercises.
| Similar Athletes | |||
|---|---|---|---|
| Barber James | 2022 Birmingham | 01:22:40 | |
| Baldelli Benvenuto | 2024 Rotterdam | 01:22:10 | |
| Schnitger Christopher | 2024 Frankfurt | 01:22:33 | |
| Ella Remillino | 2024 Washington - North American Championships | 01:22:50 | |
| Porter Elijah | 2019 New York | 01:22:48 | |
| Aldridge Jackson | 2024 Sydney | 01:22:01 | |
| Feuerschütz Simon | 2022 Hamburg | 01:22:35 | |
| Law Kai | 2024 Hong Kong | 01:22:07 | |
| Thomsen Simon Nyberg | 2024 Hamburg | 01:22:07 | |
| Schulze Jörn | 2019 Essen | 01:22:12 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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