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 Van Dongen Ruud'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 Van Dongen Ruud'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 Van Dongen Ruud'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 Van Dongen Ruud'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 02:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 00:57 | 40:44 to 39:47 | 36.5% |
| Sandbag Lunges | 00:28 | 04:57 to 04:29 | 17.9% |
| Burpees Broad Jump | 00:26 | 05:00 to 04:34 | 16.7% |
| Ski Erg | 00:22 | 04:39 to 04:17 | 14.1% |
| Wall Balls | 00:09 | 05:44 to 05:35 | 5.8% |
| Rowing | 00:06 | 04:43 to 04:37 | 3.8% |
| Sled Push | 00:05 | 02:36 to 02:31 | 3.2% |
| Sled Pull | 00:03 | 04:22 to 04:19 | 1.9% |
| Farmers Carry | 00:00 | 01:50 to 01:50 | 0.0% |
| Van Dongen Ruud | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:27 -00:39 | 00:00 +00:00 |
| Ski Erg | 04:39 | 03:48 | 04:23 +00:16 | 04:27 -00:39 |
| Running 2 | 05:06 | 08:27 | 04:45 +00:21 | 08:50 -00:23 |
| Sled Push | 02:36 | 13:33 | 02:45 -00:09 | 13:35 -00:02 |
| Running 3 | 05:24 | 16:09 | 05:09 +00:15 | 16:20 -00:11 |
| Sled Pull | 04:22 | 21:33 | 04:39 -00:17 | 21:29 +00:04 |
| Running 4 | 05:20 | 25:55 | 05:07 +00:13 | 26:08 -00:13 |
| Burpees Broad Jump | 05:00 | 31:15 | 04:57 +00:03 | 31:15 +00:00 |
| Running 5 | 05:19 | 36:15 | 05:17 +00:02 | 36:12 +00:03 |
| Rowing | 04:43 | 41:34 | 04:43 +00:00 | 41:29 +00:05 |
| Running 6 | 05:07 | 46:17 | 05:10 -00:03 | 46:12 +00:05 |
| Farmers Carry | 01:50 | 51:24 | 02:05 -00:15 | 51:22 +00:02 |
| Running 7 | 05:08 | 53:14 | 05:08 +00:00 | 53:27 -00:13 |
| Sandbag Lunges | 04:57 | 58:22 | 04:49 +00:08 | 58:35 -00:13 |
| Running 8 | 05:35 | 01:03:19 | 05:39 -00:04 | 01:03:24 -00:05 |
| Wall Balls | 05:44 | 01:08:54 | 06:04 -00:20 | 01:09:03 -00:09 |
| Roxzone | 06:59 | 01:21:28 | 06:21 +00:38 | 01:21:28 |
Ruud Van Dongen delivered a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 26% overall and top 29% within his age group. His total running time was notably fast, clocking in 00:27 faster than the average, indicating a strong running profile. However, the analysis of his initial running segments suggests that he started noticeably fast, with Running 1 being 00:35 faster than average. This quick start might have impacted his endurance in subsequent segments, as some running and exercise splits were slower than average. Overall, Ruud shows potential as a hybrid athlete, excelling in running while maintaining competitive times in strength-based exercises.
Improving transition efficiency is crucial. Focus on drills that enhance agility and speed in transitioning between exercises. Incorporate high-intensity interval training (HIIT) to simulate race conditions and practice quick transitions. Exercises like shuttle runs, ladder drills, and time trials transitioning between different movements can be beneficial.
To enhance performance, focus on explosive power and endurance. Incorporate plyometric exercises such as box jumps and squat jumps. Additionally, practice burpees with a focus on form and speed to improve efficiency.
Strengthen leg muscles and improve balance with exercises such as weighted lunges, Bulgarian split squats, and step-ups. Emphasize proper form and control during these exercises to improve overall lunge performance.
To improve efficiency on the Ski Erg, incorporate upper body strength training, focusing on the shoulders, back, and core. Rowing and pull-up variations can help build the necessary muscular endurance and power.
Avoid starting too fast to conserve energy for later stages of the race. Aim for a consistent pace that allows for strong finishes in both running and exercise segments.
Practice race simulations, focusing on smooth and quick transitions between different zones to minimize Roxzone time. Work on mental preparation to stay focused and efficient during transitions.
Train running immediately after strength exercises to simulate race conditions. This will help improve performance in running segments following strength-intensive exercises such as Burpees Broad Jump and Sandbag Lunges.
| Similar Athletes | |||
|---|---|---|---|
| Martin Alberto | 2024 Malaga | 01:21:36 | |
| Plater Euan | 2023 Glasgow | 01:21:49 | |
| Van Rooijen Roderick | 2024 Amsterdam | 01:21:30 | |
| Liburg Thomas | 2022 Hamburg | 01:21:02 | |
| Teng Jian Hong | 2024 Singapore National Stadium | 01:21:22 | |
| Fleissner Frank | 2022 Frankfurt | 01:21:50 | |
| Doris Michael | 2023 London | 01:21:50 | |
| Wordley Paul | 2024 Madrid | 01:20:59 | |
| Conforti Guido | 2024 Rimini | 01:20:58 | |
| Ahmed Abdi | 2024 Manchester | 01:21:35 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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