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 Vonk Richard'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 Vonk Richard'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 Vonk Richard'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 Vonk Richard'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
09:09.
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
Richard Vonk's performance at the 2024 Amsterdam Hyrox race placed him in the top 60% overall and the top 52% within his age group, reflecting a commendable effort. Notably, Richard demonstrated significant strength in multiple exercises, particularly the Ski Erg, Sled Pull, Sandbag Lunges, and Wall Balls, where he was substantially faster than average. However, his total running time was 7 minutes and 38 seconds slower than the average, indicating that running is an area for improvement. The initial running segment was faster than average, suggesting a strong start, but subsequent running segments showed a decline, indicating possible fatigue or pacing issues. Overall, Richard shows a hybrid profile with strengths in strength-based exercises but needs work on running endurance and pacing.
Segments to Improve
Running Total: With a total running time significantly slower than average, this is the primary area for improvement. Strategies to enhance running performance include:
Long Run Sessions: Incorporate weekly long-distance runs to build endurance and improve aerobic capacity.
Interval Training: Implement interval training sessions with varied paces (e.g., 400m repeats at a faster pace with rest intervals) to improve speed and recovery.
Pacing Drills: Practice controlled pacing during runs to avoid early fatigue and maintain a steady pace throughout race segments.
Roxzone: Although slightly faster than average, optimizing transition times can enhance overall performance:
Transition Drills: Practice quick transitions between exercises, focusing on reducing rest time and maintaining movement efficiency.
Functional Fitness Routines: Engage in workouts that simulate race conditions, combining running with strength exercises to improve overall fitness and transition efficiency.
Race Strategies
Pacing Strategy: Start with a controlled pace to avoid early fatigue. Monitor effort levels closely, especially after strength-based exercises, to maintain consistent energy distribution throughout the race.
Compromised Running Practice: Simulate race scenarios by incorporating compromised running, practicing running immediately after exercises to condition the body to transition quickly and maintain pace.
Nutritional Strategy: Ensure optimal hydration and carbohydrate intake before and during the race to maintain energy levels and delay fatigue.
Mental Focus: Employ visualization techniques and mental strategies to stay focused and motivated, particularly during challenging segments.
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