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
232 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 232 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 232 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire De Winter Julian'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 De Winter Julian'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 232 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 De Winter Julian'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 De Winter Julian'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
09:50.
Check the detail of the improvement plan below.
Based on 232 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Julian De Winter's performance in the 2024 Amsterdam Hyrox race shows a competitive edge primarily in the running segments, with a total running time of 01:00:04, which is 01:04 faster than the average. This suggests that Julian has a strong runner profile. However, there is room for improvement in strength-based exercises, particularly the Burpees Broad Jump, which significantly impacted his overall performance. His pacing was quite aggressive at the beginning, with Running 1 being notably faster than average, suggesting a fast start. However, the later running segments showed a decline in pace, indicating potential fatigue. Overall, Julian demonstrates solid endurance but needs to balance his strength and running capabilities to improve his overall ranking.
Segments to Improve
Burpees Broad Jump: With a time of 00:14:06, this segment is notably slower than average. To enhance performance:
Drills: Focus on explosive power drills such as box jumps and plyometrics to improve dynamic strength and speed.
Techniques: Practice proper burpee form, ensuring efficient transitions from push-up to jump.
Exercises: Incorporate strength training exercises like squats and deadlifts to build overall lower body strength.
Roxzone: The transition times can be improved by:
Drills: Conduct high-intensity interval training (HIIT) sessions to improve cardiovascular fitness and recovery speed.
Techniques: Practice transitions between exercises to reduce downtime and improve efficiency.
Exercises: Circuit training with minimal rest to simulate race conditions.
Wall Balls: While this segment is faster than average, further gains can be achieved:
Drills: Engage in medicine ball throws to enhance shoulder strength and endurance.
Techniques: Focus on maintaining a consistent breathing pattern during repetitions to avoid fatigue.
Exercises: Include thrusters in workouts to mimic the wall ball movement more closely.
Farmers Carry: To improve grip strength and endurance:
Drills: Regularly practice farmers walks with varying weights and distances.
Techniques: Focus on maintaining a strong, upright posture and controlled breathing during carries.
Exercises: Incorporate dead hangs and grip strength exercises into your routine.
Race Strategies
Pacing: Start the race at a moderate pace to conserve energy for the strength-based exercises and later running segments. A more balanced approach will prevent early fatigue.
Transitions: Prioritize quick and efficient transitions between exercise zones to minimize time lost in the Roxzone.
Compromised Running: Practice running immediately after strength exercises to simulate race conditions and adapt the body to perform under fatigue.
Nutrition: Ensure adequate carb intake before the race for sustained energy, and consider quick-digesting snacks or gels during the race for energy replenishment.