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.
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 Steyn Jonathan'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 Steyn Jonathan'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 Steyn Jonathan'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 Steyn Jonathan'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
09:09.
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
Jonathan Steyn delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 1608, placing him in the top 51% of the athletes. Within his age group of 35-39, he ranked 294th, putting him in the top 52%. While his overall time was 01:35:28, his total running time was 00:54:29, which is 07:18 slower than the average. This suggests that Jonathan's strengths lie in strength-based events, as evidenced by his exceptional performance in the Ski Erg, Sled Push, Sled Pull, Rowing, and Farmers Carry. His pacing started relatively slow and maintained consistency throughout, but his running profile indicates a need for improvement in running efficiency to complement his already strong strength-based abilities.
Segments to Improve
Total Running Time: The most significant area for improvement is the total running time. Jonathan's running was consistently slower across most segments, suggesting a need to enhance his running efficiency and endurance. Specific exercises to improve this include interval training, tempo runs, and long-distance runs to build endurance. Incorporating hill sprints and plyometric drills can also improve running power and speed.
Running 5: This segment was notably slower, with a time of 00:09:20, which was 03:11 slower than average. Focus on compromised running scenarios where running is performed immediately after strength exercises. Include transition drills and short, intense bursts of running following heavy lifts or bodyweight exercises to simulate race conditions.
Sandbag Lunges: Although only slightly slower than average, improvements here could lead to better overall efficiency. Focus on lunge variations, such as walking lunges and Bulgarian split squats, to improve strength and stability. Pay attention to form, ensuring the knee does not extend beyond the toes, and maintain a strong core throughout the movement.
Race Strategies
Improve Pacing Strategy: Work on a consistent pacing strategy to avoid starting too slowly. Practice maintaining a steady pace through interval training that alternates between race pace and recovery periods.
Enhance Transition Efficiency: Time spent in the roxzone was faster than average, but further improvements can be made. Practice transitions between running and strength exercises to minimize downtime and maintain momentum throughout the race.
Incorporate Hybrid Training: Since Jonathan excels in strength-based events, integrating hybrid training that combines both running and strength exercises can build overall fitness. Consider workouts that blend running intervals with bodyweight or light resistance exercises.