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 Palmans Bert'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 Palmans Bert'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 Palmans Bert'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 Palmans Bert'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
04:45.
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:
Bert Palmans delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing with an overall time of 01:32:47, placing him in the top 47% of athletes and top 35% in his age group. His overall running time of 00:43:22 was notably 02:49 faster than the average, reflecting a strong runner profile. Bert's pacing started fast, especially in the first running segment, which was 01:00 faster than average, but he managed to maintain a consistent pace throughout the remaining running segments.
Segments to Improve:
Burpees Broad Jump:
The Burpees Broad Jump segment was significantly slower than average, suggesting a need for improvement in explosive strength and endurance. To enhance performance:
Exercises: Incorporate plyometric exercises such as box jumps and squat jumps to improve explosive power. Add burpee variations and high-intensity interval training (HIIT) to build endurance.
Form Corrections: Focus on a consistent rhythm and maintain a steady breathing pattern to prevent fatigue.
Roxzone:
Bert spent more time in transitions, indicating an opportunity to improve overall fitness and transition efficiency:
Drills: Conduct transition drills that simulate race conditions, focusing on quick recovery and mental preparation between exercises.
Exercises: Strengthen core muscles with planks and Russian twists to enhance stability and quick movement during transitions.
Sandbag Lunges:
The Sandbag Lunges segment was slower than average. Improving lower body strength and lunging technique can enhance performance:
Exercises: Include lunges with added weight, Bulgarian split squats, and single-leg exercises to build strength and balance.
Form Corrections: Ensure proper lunging form by keeping the torso upright and engaging the core to maintain balance.
Sled Pull:
The Sled Pull segment requires improvements in upper body strength and pulling technique:
Exercises: Incorporate exercises like bent-over rows, pull-ups, and rope pulls to build pulling strength.
Form Corrections: Focus on a strong grip and consistent pull motion, engaging the back and arm muscles efficiently.
Rowing:
Improving rowing technique and endurance can help reduce time in this segment:
Exercises: Practice rowing intervals with varying intensity to build stamina and improve form.
Form Corrections: Maintain a strong posture and efficient stroke rate, focusing on power generation from the legs and core.
Ski Erg:
Enhancing technique and power in the Ski Erg can improve performance:
Exercises: Focus on upper body and core strengthening exercises such as cable pulldowns and medicine ball slams.
Form Corrections: Ensure a strong pull with a coordinated body movement, engaging both the upper body and core effectively.
Race Strategies:
Controlled Start: While an initial fast pace can be beneficial, maintaining a consistent and sustainable speed throughout the race is crucial. Begin at a comfortable pace and gradually increase intensity.
Efficient Transitions: Practice quick transitions between exercises to minimize time in the Roxzone. This includes preparing mentally for the next segment during the final moments of the current exercise.
Focus on Compromised Running: Train running segments immediately following strength exercises to simulate race conditions and improve cardiovascular recovery.
Prioritize Recovery: Implement active recovery techniques such as deep breathing and light stretching during less intense segments to maintain endurance.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men