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
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 Scheepbouwer Glenn'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 Scheepbouwer Glenn'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 Scheepbouwer Glenn'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 Scheepbouwer Glenn'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
03:33.
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:
Glenn Scheepbouwer's performance in the 2024 Rotterdam HYROX race places him in the top 44% overall and top 49% in his age group, demonstrating a commendable effort across a challenging competition. Analyzing his total running time, which is slightly slower than average, it suggests that Glenn has a more balanced profile between running and strength. However, his pacing appears to have been inconsistent, starting slower in the initial running segments before picking up speed in later stages. This indicates a potential for improvement in pacing strategy and endurance. Notably, his strength in the Wall Balls segment, where he significantly outperformed the average, showcases a strong foundation in explosive strength exercises.
Segments to Improve:
Roxzone: Glenn's time here was significantly slower than average, indicating either excessive rest or slow transitions between exercises. To improve, focusing on total body conditioning and interval training can help. Drills like AMRAP (As Many Rounds As Possible) sets combining burpees, box jumps, and kettlebell swings can enhance both cardiovascular endurance and transition efficiency. Practicing transitions between different exercise stations without rest can also improve this segment.
Farmers Carry: Slower than average performance here suggests grip strength and core stability could be areas for improvement. Incorporating grip strength exercises like dead hangs, wrist curls, and farmer's walk with progressively heavier weights can be beneficial. Additionally, core strengthening exercises, including planks, Russian twists, and deadlifts, will improve stability and overall carry performance.
Sled Push/Pull: These segments were below average, indicating a need for improved lower body power and endurance. Implementing weighted sled pushes and pulls in training, with a focus on explosive movements, will be crucial. Variations in resistance and speed during training can simulate race conditions. Squats, lunges, and leg press exercises will also build the necessary leg strength to improve these segments.
Burpees Broad Jump: Being slightly slower than average, focusing on plyometric exercises can enhance performance. Exercises such as box jumps, squat jumps, and broad jumps will improve explosive leg power, while practicing burpees with an emphasis on speed and form can decrease segment time.
Race Strategies:
Start Strong, Finish Stronger: Glenn should focus on starting with a strong pace but ensure it's sustainable to avoid early fatigue. Implementing a negative split strategy, where the second half of the race is faster than the first, could enhance overall performance.
Efficient Transitions: Minimizing time in the Roxzone by practicing swift and efficient transitions between exercises will decrease overall time. Simulating race day conditions in training, including setup and layout, can help improve this.
Focus on Weaknesses: Prioritizing training on identified weaker segments, like the Farmers Carry and Sled Push/Pull, will ensure these areas are turned into strengths. Tailored workouts that mimic the specific demands of these segments can yield significant improvements.
Recovery and Nutrition: Integrating adequate recovery periods and a nutrition plan that supports endurance and strength will be vital for improved performance. Focusing on hydration, electrolyte balance, and carb-loading strategies before race day can enhance energy levels and recovery times.
By addressing these specific areas of improvement with targeted training and strategic race planning, Glenn Scheepbouwer can significantly enhance his HYROX race performance, turning identified weaknesses into strengths and capitalizing on his already strong foundation in explosive strength exercises.