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.
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 Witte Gijs'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 Witte Gijs'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 Witte Gijs'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 Witte Gijs'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
04:52.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Gijs De Witte delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 27% of his age group and the top 38% overall. His overall time was 01:27:52, showing strong results in several strength-based segments such as the Sled Push, Sled Pull, and Farmers Carry, with particularly impressive rankings in these areas. However, his total running time of 00:44:13 was 00:15 slower than average, indicating a need for improvement in his running capabilities. The initial running segments suggest that he started slightly too fast, which may have impacted his performance in subsequent runs. Overall, his profile leans towards strength, but a hybrid athlete approach could optimize his running and strength balance.
Segments to Improve
Burpees Broad Jump: This segment was significantly slower (02:01 slower than average), placing him in the 98th percentile. To improve:
Drills: Practice burpees with a focus on explosive jumps. Use a 30-second interval training approach to increase speed and endurance.
Exercises: Incorporate plyometric exercises such as box jumps and squat jumps to enhance power and agility.
Form Corrections: Focus on minimizing transition times between the burpee and the jump, ensuring a seamless motion.
Running Total: With a running time slower than average, adopting a more balanced pace could enhance performance. Training strategies:
Drills: Interval running with varied pace and intensity to build endurance and speed.
Exercises: Incorporate tempo runs and hill sprints to improve running efficiency and strength.
Sandbag Lunges: Ranked in the 71st percentile, this segment can be optimized by:
Drills: Practice lunges with incremental weight increases to build strength.
Exercises: Include weighted lunges and step-ups in the routine.
Form Corrections: Ensure proper form with a focus on knee alignment and core stability.
Wall Balls: Slightly faster than average, but with room for improvement:
Drills: High-rep wall ball sessions to improve endurance and accuracy.
Exercises: Incorporate medicine ball throws and squats for strength and coordination.
Rowing: Ranked in the 86th percentile, suggesting a need for efficiency:
Drills: Focus on technique drills to improve stroke efficiency and endurance.
Exercises: Implement rowing intervals with varying resistance.
Race Strategies
Pacing Strategy: Maintain a steady pace throughout the running segments to conserve energy for strength-based exercises. This will prevent fatigue and improve overall performance.
Transition Time: Work on minimizing transition times in the Roxzone by practicing quick recovery and efficient transitions between exercises.
Race Simulation: Incorporate full race simulations in training to become accustomed to the sequence of exercises and manage energy expenditure more effectively.
Nutritional Strategy: Ensure proper hydration and nutrition leading up to the race. Consider carbohydrate loading and electrolyte balance to sustain energy levels.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men