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 Staal Mark'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 Staal Mark'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 Staal Mark'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 Staal Mark'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
04:58.
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
Mark Staal demonstrated impressive performance at the 2024 Amsterdam HYROX event, finishing in the top 15% of the athletes. He ranked 499th overall out of 3321 athletes and 106th in his age group (25-29). His overall time was 01:16:48, indicating a strong level of fitness and stamina. However, his total running time of 00:41:08 was 02:17 slower than the average, suggesting that he may have a more strength-focused profile. This was confirmed by his performance in the strength-intensive segments such as the Ski Erg, Sled Push, Sled Pull, Rowing, Farmers Carry, and Wall Balls, where he performed faster than average times. He started the race strong, with a faster than average time in Running 1, but his pacing seemed to slow down as the race progressed.
Segments to Improve
Running:
Given that Mark's total running time was slower than the average, this is an area for improvement. Training should focus on improving his running speed and endurance. Intervals, hill sprints, and long, slow distance runs could be incorporated into his training regime.
Since the running segments follow strength exercises, Mark should also train for compromised running scenarios. Interval training alternating between strength exercises and running could help Mark get used to transitioning between different exercises more efficiently.
Roxzone:
Mark's Roxzone time was 00:36 slower than average, indicating that he may be taking more rest or taking longer to transition between exercises. Incorporating active recovery exercises into his training could help improve this. For instance, light jogging or dynamic stretching during rest periods can help maintain his heart rate and prepare his body for the next exercise.
Practicing quick transitions between different exercises can also help improve his Roxzone time. This could be done by setting up a circuit that mimics the order of the HYROX event and focusing on minimizing rest time between exercises.
Burpees Broad Jump:
Mark was 00:29 slower than average in the Burpees Broad Jump segment. To improve in this area, he should incorporate more plyometric exercises into his training. Box jumps, squat jumps, and broad jumps can help improve his explosive power and jumping ability.
For burpees, focusing on technique can also help improve efficiency and speed. This includes maintaining good form during the push-up and jump stages and ensuring smooth transitions between each stage of the burpee.
Race Strategies
During the race, Mark should be mindful of his pacing, especially in the running segments. Starting strong is important, but maintaining a steady pace throughout the race can help conserve energy for the later, more challenging segments. Practicing good transition techniques can also save valuable time in the Roxzone. Finally, focusing on maintaining good form during the strength exercises can help prevent fatigue and injury, allowing him to perform at his best throughout the race.
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