Knotnerus Matthijs
Hyrox Result
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.
Race Summary
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 Knotnerus Matthijs'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 Knotnerus Matthijs'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 Knotnerus Matthijs'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 Knotnerus Matthijs'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
05:37.
Check the detail of the improvement plan below.
04:28
Potential Improvement
79.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Matthijs Knotnerus finished in the top 32% overall and top 38% in his age group at the 2024 Amsterdam HYROX event, demonstrating a solid performance with room for improvement. His overall time was 01:24:28, with a total running time of 00:45:37, which was 03:01 slower than average, indicating a need for enhanced running efficiency. His top percentile ranks in non-running segments such as the Sled Push (12%), Sled Pull (13%), and Farmers Carry (7%) demonstrate a strong proficiency in strength-based activities. However, his running splits, particularly in the later segments, suggest a pattern of starting too fast and slowing down as the race progressed.
Segments to Improve
- Total Running Time: To improve running efficiency and endurance, Matthijs should focus on balancing speed and stamina. Incorporating interval training, tempo runs, and long-distance runs into his routine can help. Drills such as hill sprints and fartlek training will enhance speed and strength simultaneously.
- Sandbag Lunges: Matthijs showed a slower performance in this segment. To improve, focus on lower body strength and balance. Exercises such as weighted lunges, Bulgarian split squats, and box step-ups can help. Practice maintaining form under fatigue to improve efficiency in transitions from running to strength exercises.
- Wall Balls: Slightly slower than desired, improvements here can be achieved through practicing wall ball shots with varying weights and heights. Focus on core engagement and breathing techniques to maintain pace.
- Burpees Broad Jump: While faster than average, further improvement can be made by enhancing explosive power through plyometric exercises like box jumps and burpee variations focusing on speed and efficiency.
Race Strategies
- Pacing Strategy: Start the race at a controlled pace to conserve energy for later segments. Implement a negative split strategy where the second half of the race is faster than the first.
- Transition Efficiency: Work on minimizing time in the Roxzone by practicing transitions between different exercises in training sessions. Simulated race environments can help in maintaining focus and efficiency.
- Compromised Running Drills: Incorporate drills that simulate fatigue, such as running after strength exercises, to adapt to compromised running conditions experienced during the race.
- Mental Preparation: Develop mental resilience through visualization and mindfulness techniques to maintain motivation and focus during challenging segments of the race.
Ready to conquer your next race?
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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