Zwaan Twan
Hyrox Result
Dive into this athlete’s performance at 2024 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.
Race Summary
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 Zwaan Twan'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 Zwaan Twan'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 Zwaan Twan'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 Zwaan Twan'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
04:07.
Check the detail of the improvement plan below.
01:46
Potential Improvement
42.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Twan Zwaan's performance in the 2024 Rotterdam HYROX race places him in the upper echelons of his age group and overall, demonstrating a strong hybrid profile with a slight inclination towards strength exercises. Despite being slightly slower than average in total running time by 19 seconds, Zwaan shows remarkable resilience in strength-focused segments, particularly in Wall Balls where he ranked in the 10th percentile. His pacing indicates a conservative start, gradually improving his performance in running segments as the race progressed, which suggests good stamina but also room for improvement in initial speed and transitions (Roxzone). The data implies that Zwaan could benefit from a more evenly distributed effort throughout the race and a focus on improving his weaker segments to enhance his overall rank.
Segments to Improve:
- Running and Roxzone: Although not the weakest in terms of percentile rank, the total running time and Roxzone stand out for potential improvement, given their impact on overall performance. For running, interval training that alternates between high intensity and recovery periods can improve speed and stamina. Incorporating hill sprints and tempo runs will also help build endurance and strength. To decrease Roxzone time, practicing swift transitions between exercises in training sessions will be crucial. This includes setting up mock stations and working on reducing rest times between exercises.
- Burpees Broad Jump: Standing out as a significant area for improvement, focusing on plyometric exercises will enhance explosive power and efficiency in this segment. Drills such as box jumps, squat jumps, and lunge jumps will build the necessary power. Additionally, practicing the burpee broad jump technique, focusing on minimizing ground contact time and maximizing jump distance, will yield better results.
- Rowing: To improve the rowing segment, emphasis should be on both technique and endurance. Incorporating longer rowing sessions at a steady pace will build endurance, while sprint intervals will improve speed. Technique-wise, focusing on efficient energy transfer and maintaining a strong, consistent stroke rate will be key. Video analysis could be beneficial for identifying and correcting form inefficiencies.
- Farmers Carry: Grip strength and core stability are crucial for improving the Farmers Carry segment. Exercises such as dead hangs, wrist curls, and farmer's walks with progressively heavier weights will enhance grip strength. Incorporating core stability exercises like planks, dead bugs, and suitcase carries will also contribute to better performance in this segment.
Race Strategies:
- Even Pacing: Start the race with a pace that feels slightly conservative, focusing on maintaining an even effort across all running segments. This strategy will help conserve energy for a strong finish in the latter parts of the race.
- Swift Transitions: Practice transitions between different exercises to reduce Roxzone time. This can include setting up transitions drills during training sessions, where the focus is on quickly moving from one exercise to the next with minimal rest.
- Segment Focus: Prioritize training on identified weak segments in the months leading up to the race. This tailored approach ensures that improvements in these areas will have a significant impact on overall performance.
- Recovery and Nutrition: Implement a rigorous recovery and nutrition plan to support intense training. Proper hydration, nutrition, and rest are crucial for maximizing performance on race day.
By focusing on these areas of improvement and implementing the suggested strategies and exercises, Twan Zwaan has a strong potential to significantly enhance his performance in future HYROX races.
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
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