Dive into this athlete’s performance at 2023 Maastricht European Championships 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 Lokhorst Benno'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 Lokhorst Benno'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 Lokhorst Benno'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 Lokhorst Benno'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 06:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:59 | 08:12 to 06:13 | 32.1% |
| Sled Pull | 01:24 | 06:57 to 05:33 | 22.6% |
| Run Total | 01:09 | 47:54 to 46:45 | 18.6% |
| Farmers Carry | 00:33 | 02:58 to 02:25 | 8.9% |
| Wall Balls | 00:29 | 07:57 to 07:28 | 7.8% |
| Rowing | 00:19 | 05:21 to 05:02 | 5.1% |
| Ski Erg | 00:18 | 04:55 to 04:37 | 4.9% |
| Sled Push | 00:00 | 02:29 to 02:29 | 0.0% |
| Sandbag Lunges | 00:00 | 05:21 to 05:21 | 0.0% |
| Lokhorst Benno | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:56 | 00:00 | 05:01 +00:55 | 00:00 +00:00 |
| Ski Erg | 04:55 | 05:56 | 04:38 +00:17 | 05:01 +00:55 |
| Running 2 | 05:08 | 10:51 | 05:28 -00:20 | 09:39 +01:12 |
| Sled Push | 02:29 | 15:59 | 03:18 -00:49 | 15:07 +00:52 |
| Running 3 | 05:55 | 18:28 | 05:59 -00:04 | 18:25 +00:03 |
| Sled Pull | 06:57 | 24:23 | 05:42 +01:15 | 24:24 -00:01 |
| Running 4 | 06:17 | 31:20 | 06:01 +00:16 | 30:06 +01:14 |
| Burpees Broad Jump | 08:12 | 37:37 | 06:26 +01:46 | 36:07 +01:30 |
| Running 5 | 06:17 | 45:49 | 06:15 +00:02 | 42:33 +03:16 |
| Rowing | 05:21 | 52:06 | 05:06 +00:15 | 48:48 +03:18 |
| Running 6 | 05:48 | 57:27 | 06:03 -00:15 | 53:54 +03:33 |
| Farmers Carry | 02:58 | 01:03:15 | 02:27 +00:31 | 59:57 +03:18 |
| Running 7 | 05:55 | 01:06:13 | 06:04 -00:09 | 01:02:24 +03:49 |
| Sandbag Lunges | 05:21 | 01:12:08 | 06:04 -00:43 | 01:08:28 +03:40 |
| Running 8 | 06:41 | 01:17:29 | 07:01 -00:20 | 01:14:32 +02:57 |
| Wall Balls | 07:57 | 01:24:10 | 07:50 +00:07 | 01:21:33 +02:37 |
| Roxzone | 05:43 | 01:37:43 | 08:20 -02:37 | 01:37:43 |
To improve performance in the Burpees Broad Jump segment, Benno should focus on improving his overall fitness and explosive power. Incorporating exercises such as squat jumps, box jumps, and plyometric push-ups can help improve his strength and power, which are crucial for this segment. Additionally, practicing the burpees broad jump technique and focusing on speed and efficiency can help reduce the time lost in this segment.
For the Run Total segment, Benno should work on improving his overall running fitness. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and endurance. Additionally, focusing on proper running form and technique can further enhance his performance in this segment.
In the Running 1 segment, Benno should analyze his pacing strategy. Being 01:06 slower than average indicates a potential issue with starting too fast or not pacing himself properly. He should aim to start at a sustainable pace and gradually increase his speed throughout the segment. Practicing interval training and incorporating tempo runs can also help improve his running speed and endurance.
To improve performance in the Sled Pull segment, Benno should focus on improving his upper body strength and grip strength. Exercises such as pull-ups, bent-over rows, and farmer's walks can help strengthen the muscles used in the sled pull. Additionally, practicing proper sled pull technique and focusing on efficient movement can help reduce the time lost in this segment.
In the Farmers Carry segment, Benno should work on improving his grip strength and overall endurance. Incorporating exercises such as farmer's walks, deadlifts, and kettlebell swings can help strengthen his grip and improve his performance in this segment. Additionally, practicing proper form and technique, such as maintaining a straight back and engaging the core, can further enhance his performance.
For the Best Lap segment, Benno should analyze his pacing strategy and overall fitness level. While he performed well in this segment, it is important to maintain a consistent pace throughout the race to avoid fatigue. Incorporating interval training and tempo runs into his training routine can help improve his overall fitness and pacing strategy.
To improve performance in the Ski Erg, Rowing, and Running 4 segments, Benno should focus on improving his overall cardiovascular fitness and endurance. Incorporating exercises such as rowing intervals, running intervals, and high-intensity interval training (HIIT) can help improve his cardiovascular capacity and performance in these segments.
Additionally, Benno should focus on efficient movement and technique in each segment. Practicing specific drills and exercises that mimic the movements and demands of each segment can help improve his performance and reduce the time lost.
Overall, Benno Lokhorst performed well in the Hyrox race. By focusing on improving his strength, running fitness, and overall endurance, he can further enhance his performance in future races. Implementing the suggested training strategies, techniques, and race strategies can help him achieve better results and continue to progress as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Little Guy | 2023 Madrid | 01:37:58 | |
| Jones Ben | 2022 Madrid | 01:37:42 | |
| Fischer Kevin | 2019 Leipzig | 01:37:53 | |
| Weaver Joseph | 2024 Birmingham | 01:37:29 | |
| Young Kyle | 2024 Glasgow | 01:37:27 | |
| Rabat Alex | 2024 Paris | 01:37:33 | |
| Arps Jan | 2018 Hamburg | 01:38:02 | |
| Edson Jamie | 2024 New York | 01:37:55 | |
| Petry Sebastian | 2024 Frankfurt | 01:37:25 | |
| Gutierrez Emmanuel | 2024 Milan | 01:37:51 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:39:16 | |
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