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.
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 Groenewold Rob'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 Groenewold Rob'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 Groenewold Rob'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 Groenewold Rob'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
03:36.
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:
Rob Groenewold showcased a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 18% overall and top 21% in his age group. A notable aspect of Rob's performance is his total running time, which was 01:09 faster than the average, indicating a strong runner profile. However, his slower start in Running 1 and the Roxzone time suggests opportunities for improvement in race pace strategy and transition efficiency. His performance in strength-based segments, like the Wall Balls and Sandbag Lunges, was impressive, showcasing a balanced athlete profile with a slight inclination towards running.
Segments to Improve:
Roxzone: To improve transition times and overall fitness, focus on circuit training that mimics the race's structure. Incorporate exercises like box jumps, high knees, and shuttle runs to enhance agility and reduce transition times. Practice quick transitions between exercises to minimize rest.
Burpees Broad Jump: This segment requires both strength and explosive power. Plyometric training, including jump squats and lunges, can enhance explosive power. Practice burpees with an emphasis on the broad jump distance to improve technique and efficiency.
Ski Erg: To improve endurance and power on the Ski Erg, incorporate interval training on the machine, focusing on high intensity for short durations followed by rest. Work on form, particularly double poling technique, to maximize power output.
Sled Pull/Push: These segments can be improved with specific strength training. Include weighted sled drags and pushes in training routines to build muscle endurance and strength. Practice maintaining a low, powerful stance to improve efficiency.
Farmers Carry: Grip strength is crucial for this segment. Incorporate grip strengthening exercises, such as dead hangs and farmer's walks with increasing weights, to improve performance. Also, focus on core stability exercises to maintain posture under load.
Race Strategies:
Pacing: Rob started slower than average in Running 1, which suggests a cautious approach. To optimize performance, Rob should work on establishing a steady pace early on that is sustainable but challenging, using interval training to improve pacing strategy.
Strength and Conditioning: Given Rob's runner profile, incorporating more strength-based conditioning can balance his performance. Focus on compound movements like squats, deadlifts, and kettlebell swings to improve overall strength.
Endurance Training: While Rob's running is strong, endurance training that combines both running and strength elements will enhance his ability to maintain performance throughout all segments of the race. Include long runs that integrate functional fitness stations.
Transition Efficiency: Practice rapid transitions between running and strength exercises in training. This includes setting up mock stations to simulate race conditions, improving both physical and mental preparedness for quick changes.
Mental Toughness: Building mental resilience can help Rob push through challenging segments of the race. Visualization techniques and scenario-based training can prepare him for the physical and mental challenges of competing.
By focusing on these targeted improvements and strategies, Rob Groenewold can enhance his performance in future HYROX races. The combination of strength, endurance, and efficient transitions, along with a strategic race pace, will be key to ascending in rank and achieving personal bests.