Dive into this athlete’s performance at 2023 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.
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 Holkamp Daan'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 Holkamp Daan'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 Holkamp Daan'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 Holkamp Daan'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 05:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:12 | 50:41 to 47:29 | 63.2% |
| Sled Push | 00:55 | 04:15 to 03:20 | 18.1% |
| Sled Pull | 00:34 | 06:15 to 05:41 | 11.2% |
| Sandbag Lunges | 00:12 | 06:09 to 05:57 | 3.9% |
| Rowing | 00:08 | 05:12 to 05:04 | 2.6% |
| Burpees Broad Jump | 00:03 | 06:26 to 06:23 | 1.0% |
| Ski Erg | 00:00 | 04:36 to 04:36 | 0.0% |
| Farmers Carry | 00:00 | 01:58 to 01:58 | 0.0% |
| Wall Balls | 00:00 | 05:42 to 05:42 | 0.0% |
| Holkamp Daan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:03 | 00:00 | 05:02 -00:59 | 00:00 +00:00 |
| Ski Erg | 04:36 | 04:03 | 04:39 -00:03 | 05:02 -00:59 |
| Running 2 | 06:13 | 08:39 | 05:34 +00:39 | 09:41 -01:02 |
| Sled Push | 04:15 | 14:52 | 03:24 +00:51 | 15:15 -00:23 |
| Running 3 | 07:48 | 19:07 | 06:06 +01:42 | 18:39 +00:28 |
| Sled Pull | 06:15 | 26:55 | 05:50 +00:25 | 24:45 +02:10 |
| Running 4 | 06:51 | 33:10 | 06:04 +00:47 | 30:35 +02:35 |
| Burpees Broad Jump | 06:26 | 40:01 | 06:36 -00:10 | 36:39 +03:22 |
| Running 5 | 06:24 | 46:27 | 06:20 +00:04 | 43:15 +03:12 |
| Rowing | 05:12 | 52:51 | 05:06 +00:06 | 49:35 +03:16 |
| Running 6 | 05:52 | 58:03 | 06:08 -00:16 | 54:41 +03:22 |
| Farmers Carry | 01:58 | 01:03:55 | 02:31 -00:33 | 01:00:49 +03:06 |
| Running 7 | 05:55 | 01:05:53 | 06:08 -00:13 | 01:03:20 +02:33 |
| Sandbag Lunges | 06:09 | 01:11:48 | 06:13 -00:04 | 01:09:28 +02:20 |
| Running 8 | 07:38 | 01:17:57 | 07:07 +00:31 | 01:15:41 +02:16 |
| Wall Balls | 05:42 | 01:25:35 | 07:54 -02:12 | 01:22:48 +02:47 |
| Roxzone | 08:07 | 01:39:15 | 08:33 -00:26 | 01:39:15 |
In terms of his splits, Daan had a strong performance in the running 1 segment, finishing 47 seconds faster than average. He also performed well in the ski erg and farmers carry segments, finishing slightly faster than average. However, he struggled in the running 3, running 4, running 2, sled push, and running 8 segments, losing time compared to the average.
- Transitions: Daan should aim to minimize his time spent in the roxzone. This can be achieved through practicing quick and efficient transitions between segments during his training. By improving his overall fitness and transition time, he can reduce the time lost in the roxzone.
- Strength Training: Daan should prioritize strength training exercises that target the muscles used in the race. This will not only improve his performance in the strength-based segments but also enhance his overall fitness and running ability. Incorporating exercises like squats, lunges, deadlifts, and kettlebell swings into his training routine can help build strength and power.
- Endurance Training: Daan should incorporate endurance training into his routine to improve his overall stamina and running performance. Long distance runs, tempo runs, and interval training can all help build his endurance and improve his running speed and efficiency.
- Practice Specific Movements: Daan should dedicate time to practice the specific movements and exercises featured in the race, such as sled pushes, sled pulls, rowing, and burpee broad jumps. By familiarizing himself with these movements and working on his technique, he can improve his efficiency and performance in these segments.
By implementing these training strategies and techniques, Daan can improve his performance in the Hyrox race. It is important for him to focus on his weaknesses while maintaining his strengths to become a well-rounded athlete.
| Similar Athletes | |||
|---|---|---|---|
| Smith Michael | 2023 New York | 01:39:41 | |
| Di Perna Luciano | 2024 Rimini | 01:39:26 | |
| Neale Cameron | 2023 Sydney | 01:38:54 | |
| Beckwith Matthew | 2024 Sports Direct HYROX London | 01:39:08 | |
| Hotopp Matt | 2022 Chicago | 01:39:23 | |
| Rondorf Patrick | 2023 Frankfurt | 01:39:13 | |
| Ferguson Scott | 2024 Glasgow | 01:39:21 | |
| Man Sam | 2023 Hong Kong | 01:39:45 | |
| Ali Abnaan | 2024 Manchester | 01:38:55 | |
| Mcphee Philip | 2024 Karlsruhe | 01:39:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:36:43 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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