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 Rijnberg Leo'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 Rijnberg Leo'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 Rijnberg Leo'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 Rijnberg Leo'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
06:36.
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:
Leo Rijnberg's performance in the 2024 Rotterdam Hyrox race places him in a commendable position within the top 43% of all athletes and the top 45% in his age group, showcasing notable stamina and resilience. His overall time of 01:35:54, with a total running time significantly faster than average by 03:38, indicates a strong runner profile. However, his pacing appears to have started off slower, particularly in the first running segment, but improved significantly as the race progressed, suggesting a need for better race start strategies. Leo's performance in strength-focused segments, particularly the Wall Balls and Sandbag Lunges, indicates a clear area for improvement. His quicker than average Roxzone time reflects efficient transitions and a high level of overall fitness, although there's room to elevate this further.
Segments to Improve:
Wall Balls: Leo's performance in Wall Balls was significantly below average, indicating a potential lack of lower body strength and/or coordination. To improve, Leo should focus on squat strength and endurance. Exercises such as air squats, goblet squats, and thrusters can be beneficial. Practicing wall balls with varying weights and heights can also help improve technique and endurance. Additionally, incorporating plyometric exercises like box jumps can enhance explosive power, crucial for wall balls.
Sandbag Lunges: Another area for improvement is the Sandbag Lunges, where Leo's time was notably slower. This segment requires leg strength, balance, and core stability. Training should include weighted lunges, Bulgarian split squats, and core strengthening exercises like planks and Russian twists. Implementing balance-focused drills, such as single-leg Romanian deadlifts, could also prove beneficial.
Burpees Broad Jump: To enhance performance in the Burpees Broad Jump, focusing on burpee efficiency and broad jump technique is key. Leo should work on explosive power exercises, including jump squats and plyometric push-ups, to improve the transition between the burpee and the jump. Practicing the movement as a whole can also help improve speed and stamina in this challenging segment.
Sled Push and Farmers Carry: Both segments require significant strength and endurance. For the Sled Push, lower body strength exercises, such as deadlifts and leg presses, combined with high-intensity interval training (HIIT) can be effective. For the Farmers Carry, grip strength is crucial; thus, exercises like dead hangs, wrist curls, and farmers walks with progressively heavier weights are recommended.
Race Strategies:
Start Pace Optimization: Given Leo's slower start in the initial running segment, focusing on starting the race at a more consistent pace that closely matches his average running pace could prevent early fatigue and improve overall time. Warm-up routines should include dynamic stretching and a short, pre-race jog to elevate heart rate.
Strength Segment Focus: For strength-focused segments, Leo should aim to maintain a steady pace that doesn’t compromise his running performance. Incorporating specific segment drills into regular training can aid in muscle memory and efficiency during the race.
Transition Efficiency: Although Leo's Roxzone time is commendable, further reducing transition times through practice and strategic planning can shave crucial seconds off the overall time. Practicing quick transitions between different types of movements in training sessions can prepare Leo for smoother changes during the race.
Endurance and Recovery: Emphasizing recovery strategies post-strength segments will ensure Leo maintains his running pace throughout the race. Incorporating active recovery and endurance-building runs into training, focusing on consistent pace and heart rate control, will be beneficial.
By addressing these specific areas with targeted training and strategic race planning, Leo Rijnberg can significantly enhance his performance in future Hyrox races. Continuous focus on both strength and endurance, alongside efficient transitions and race pacing, will be key to climbing the ranks in his age group.