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
105 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 105 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 105 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Zalm Boris'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 Zalm Boris'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 105 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 Zalm Boris'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 Zalm Boris'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
18:14.
Check the detail of the improvement plan below.
Based on 105 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Boris Zalm's performance in the 2024 Rotterdam HYROX race places him in the top 69% of all athletes and top 67% in his age group, which is commendable given the competitive field. A detailed analysis reveals that Boris has a balanced profile with strengths in both running and strength exercises. However, his overall running time was 04:59 slower than average, indicating a potential area for improvement in endurance or pacing strategies. Notably, Boris started the race with a strong pace in running segments but appeared to lose momentum in the later stages, suggesting that pacing and endurance, particularly in running, are areas that can be enhanced for better performance.
Segments to Improve:
Run Total: Boris's total running time suggests that there's significant room for improvement in endurance and speed. Focusing on interval training, such as 400 to 800-meter repeats at a pace faster than his race pace, could help improve his speed and cardiovascular endurance. Incorporating hill runs will also improve leg strength and endurance, crucial for maintaining pace throughout the race.
Wall Balls: This segment was notably slower than average, indicating a need to improve both technique and muscular endurance. Boris should incorporate exercises such as air squats, thrusters, and medicine ball throws to improve his power and endurance. Practicing the wall ball shot with a focus on form—keeping the chest up and driving through the heels—will also help reduce fatigue and improve time.
Roxzone: The slower-than-average transition time suggests that overall fitness and efficiency in transitions could be enhanced. Implementing circuit training that mimics the race's structure, including quick transitions between exercises, can improve Boris's ability to maintain pace during transitions. Additionally, practicing specific transitions between running and strength exercises will help minimize rest time.
Burpees Broad Jump: Although Boris performed relatively well in this segment, there's still room for improvement. Focusing on plyometric exercises, such as box jumps and jump squats, will help improve explosiveness and efficiency in the broad jump. Practicing the burpee component with an emphasis on quick, efficient movements can also reduce time spent on this segment.
Ski Erg: A slight improvement in technique and endurance on the Ski Erg can make a significant difference. Incorporating upper body endurance workouts, such as long-distance rowing or Ski Erg intervals, and focusing on technique—specifically, maintaining a consistent pace and utilizing the core and hips for power—can improve performance in this segment.
Race Strategies:
Pacing: Boris should focus on developing a pacing strategy that allows him to conserve energy for the entire race, avoiding starting too fast. Using a heart rate monitor during training and races can help manage exertion levels and maintain a steady pace.
Endurance Training: Incorporating longer runs into his training regimen, gradually increasing the distance, will help build the endurance needed to maintain pace throughout the race. Mixing these with high-intensity interval training (HIIT) sessions will improve cardiovascular fitness and running speed.
Strength and Conditioning: Given the slower segments involving strength exercises, Boris should balance his training between running and strength workouts. Focusing on compound movements such as squats, deadlifts, and presses will improve overall strength, while targeted exercises will address specific weaknesses in exercises like wall balls.
Transitions: Practicing swift transitions between running and strength exercises during training will help reduce Roxzone time. Setting up mini-circuits that mimic race day conditions can improve efficiency and reduce overall time spent in transitions.
Recovery and Nutrition: Implementing a solid recovery and nutrition plan will help Boris maintain energy levels and recover faster between segments. Focusing on a diet rich in carbohydrates and proteins for energy and muscle repair, along with adequate hydration, is crucial for optimal performance.
By focusing on these targeted areas for improvement and implementing the suggested training strategies, Boris Zalm can significantly enhance his performance in future HYROX races.