Dive into this athlete’s performance at 2024 Hamburg 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 Van Dijk Tijn'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 Dijk Tijn'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 Van Dijk Tijn'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 Van Dijk Tijn'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
03:28.
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:
Tijn Van Dijk has demonstrated a commendable performance in the 2024 Hamburg Hyrox race. With an overall rank of 478 out of 823 athletes, Tijn is in the top 58% of all participants. His overall time was 1:25:10, with a total running time of 00:41:27, which is 01:13 faster than the average. This indicates that Tijn has a strong runner profile, excelling in running segments over strength exercises.
Looking at the first four running segments, it seems Tijn maintained a consistent pace, neither starting too fast nor too slow compared to the average. This is a good strategy as it prevents early exhaustion and allows for better endurance throughout the race.
Segments to Improve:
Burpees Broad Jump: This was Tijn's weakest segment, with a time of 01:12 slower than average. To improve, Tijn should incorporate more plyometric exercises into his training, such as box jumps and jump rope. These will help build explosive power and improve his broad jump.
Roxzone: Tijn's Roxzone time was 00:23 slower than average, indicating room for improvement in his transitions. High intensity interval training (HIIT) can help boost overall fitness and speed, while practicing transitions between exercises can help reduce roxzone time.
Wall Balls: With a time of 00:20 slower than average, this is another area for improvement. Tijn should focus on building lower body strength and endurance. Squats, lunges, and kettlebell swings are good exercises for this. He should also work on his ball throwing technique to ensure maximum efficiency.
Sandbag Lunges: Tijn was 00:24 slower than average in this segment. Strength training for the legs and core can help improve this. Exercises such as weighted lunges and deadlifts would be beneficial.
Sled Push: Tijn was 00:08 slower than average here. To improve, he should incorporate more pushing exercises in his training, such as prowler pushes and weighted sled drags.
Farmers Carry: Tijn was 00:10 slower than average in this segment. Strength training focusing on grip and forearm strength can help. Deadlifts and farmers walks with heavy kettlebells or dumbbells would be beneficial.
Race Strategies:
Tijn should continue to maintain his consistent pacing strategy for the running segments, as this seems to be working well for him. However, he should focus more on his transition times, as this is where he is losing significant time. Practicing transitions between exercises can help with this.
For the strength segments, Tijn should work on building his overall strength, with a focus on lower body and grip strength. He should also consider working with a coach to improve his technique on the wall balls and burpees broad jump.
Finally, incorporating more high intensity interval training (HIIT) into his routine can help improve his overall fitness and speed, which will benefit him in all segments of 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