Dive into this athlete’s performance at 2023 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.
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 Der Lek Jochanan'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 Der Lek Jochanan'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 Der Lek Jochanan'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 Der Lek Jochanan'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 04:50. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:10 | 42:28 to 38:18 | 86.2% |
| Ski Erg | 00:18 | 04:31 to 04:13 | 6.2% |
| Farmers Carry | 00:14 | 02:03 to 01:49 | 4.8% |
| Burpees Broad Jump | 00:08 | 04:22 to 04:14 | 2.8% |
| Sled Push | 00:00 | 02:17 to 02:17 | 0.0% |
| Sled Pull | 00:00 | 04:00 to 04:00 | 0.0% |
| Rowing | 00:00 | 04:20 to 04:20 | 0.0% |
| Sandbag Lunges | 00:00 | 03:46 to 03:46 | 0.0% |
| Wall Balls | 00:00 | 04:59 to 04:59 | 0.0% |
| Van Der Lek Jochanan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:38 | 00:00 | 04:19 -00:41 | 00:00 +00:00 |
| Ski Erg | 04:31 | 03:38 | 04:20 +00:11 | 04:19 -00:41 |
| Running 2 | 05:03 | 08:09 | 04:37 +00:26 | 08:39 -00:30 |
| Sled Push | 02:17 | 13:12 | 02:40 -00:23 | 13:16 -00:04 |
| Running 3 | 05:23 | 15:29 | 05:00 +00:23 | 15:56 -00:27 |
| Sled Pull | 04:00 | 20:52 | 04:27 -00:27 | 20:56 -00:04 |
| Running 4 | 05:17 | 24:52 | 04:59 +00:18 | 25:23 -00:31 |
| Burpees Broad Jump | 04:22 | 30:09 | 04:38 -00:16 | 30:22 -00:13 |
| Running 5 | 05:44 | 34:31 | 05:07 +00:37 | 35:00 -00:29 |
| Rowing | 04:20 | 40:15 | 04:39 -00:19 | 40:07 +00:08 |
| Running 6 | 05:40 | 44:35 | 05:01 +00:39 | 44:46 -00:11 |
| Farmers Carry | 02:03 | 50:15 | 02:01 +00:02 | 49:47 +00:28 |
| Running 7 | 05:36 | 52:18 | 05:00 +00:36 | 51:48 +00:30 |
| Sandbag Lunges | 03:46 | 57:54 | 04:34 -00:48 | 56:48 +01:06 |
| Running 8 | 06:11 | 01:01:40 | 05:26 +00:45 | 01:01:22 +00:18 |
| Wall Balls | 04:59 | 01:07:51 | 05:45 -00:46 | 01:06:48 +01:03 |
| Roxzone | 05:48 | 01:18:29 | 05:56 -00:08 | 01:18:29 |
In terms of his running performance, Jochanan's total running time of 00:42:28 was 03:56 slower than the average for his finish time. This indicates that he could benefit from improving his running speed and efficiency. However, his best running lap of 00:03:38 was 00:33 faster than the average, suggesting that he has the potential to excel in running with the right training strategies.
To improve in these segments, Jochanan should focus on drills and techniques that target his running endurance and speed. Here are some specific exercises and training routines that can help him improve in these areas:
1. Interval Training: Incorporate interval training sessions into his running routine, alternating between high-intensity sprints and recovery periods. This will help improve his speed and endurance.
2. Hill Training: Include hill sprints and hill repeats in his training program to build strength and power in his leg muscles, which will translate to improved running performance on flat surfaces.
3. Tempo Runs: Incorporate regular tempo runs into his training, where he runs at a comfortably hard pace for a sustained period. This will help improve his lactate threshold and overall running speed.
4. Plyometric Exercises: Incorporate plyometric exercises such as box jumps, bounding, and skipping to improve his power and explosiveness, which can enhance his running performance.
5. Strength Training: Include strength training exercises that target the muscles used in running, such as squats, lunges, deadlifts, and calf raises. This will help improve his overall strength and stability, leading to better running performance.
Additionally, Jochanan should pay attention to his form and technique during running. Working with a running coach or trainer can help identify any areas of improvement and provide specific guidance on running mechanics.
By implementing these strategies and focusing on specific areas of improvement, Jochanan Van Der Lek can enhance his performance in future Hyrox races. With dedicated training and attention to detail, he has the potential to achieve even better results and excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Martínez Valero Juan Fernando | 2024 Vienna - European Championship | 01:18:59 | |
| Lopes Lourenco | 2024 Marseille | 01:18:10 | |
| Pagano Nick | 2024 Fort Lauderdale | 01:18:32 | |
| Gnauck Alasdair | 2024 Melbourne | 01:18:41 | |
| Richardson Delain | 2022 Essen | 01:18:12 | |
| Duckworth Matt | 2021 New York | 01:18:46 | |
| Evans David | 2024 Paris | 01:18:33 | |
| Mörth Sascha | 2020 Hannover | 01:18:52 | |
| Löffelmann Jan | 2024 Frankfurt | 01:18:40 | |
| Mohr Henning | 2024 Hamburg | 01:18:59 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:16:15 | |
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