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 Van Oers Rob'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 Van Oers Rob'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 Van Oers Rob'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 Van Oers Rob'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
02:47.
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:
Rob Van Oers showed a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 48% of all participants and top 47% in his age group. His total running time was notably 01:26 faster than average, indicating a stronger runner profile. However, the Roxzone time suggests room for improvement in overall fitness and transition efficiency. While Rob excels in running, evidenced by his best running lap being significantly faster than average, areas such as the Burpees Broad Jump, Roxzone, and Sandbag Lunges indicate potential for substantial improvement. His pacing at the beginning was slightly slower than average, but he managed to gain momentum in subsequent running segments. This suggests a cautious start but strong endurance.
Segments to Improve:
Burpees Broad Jump: Rob's performance was significantly slower than average in this segment. Focusing on plyometric exercises can help improve power and efficiency. Box jumps, squat jumps, and broad jumps will enhance his explosive strength, critical for burpees. Additionally, practicing burpee drills with a focus on minimizing ground contact time and improving the fluidity of movement can turn this weakness into a strength.
Roxzone: To reduce time spent in the Roxzone, Rob should work on his transition speed between exercises. Circuit training that mimics the race's structure, alternating between strength and cardio exercises with minimal rest, can improve his overall fitness and efficiency in transitions. Practicing quick changes from running to strength exercises will also help.
Sandbag Lunges: This segment's slower time suggests a need for improved lower body strength and endurance. Incorporating lunges with weight, step-ups, and weighted squats into his routine will build the necessary muscle endurance. Sandbag-specific training, focusing on holding and balancing the sandbag while performing lunges, is crucial.
Farmers Carry: Grip strength appears to be a limiting factor here. Dead hangs, grip trainers, and farmer's walk with progressively heavier weights can enhance grip endurance. Additionally, incorporating core stability exercises will improve his ability to carry heavy loads efficiently.
Race Strategies:
Start Pace: Given Rob's strong endurance but cautious start, a slightly more aggressive beginning could benefit his overall time. He should work on starting at a pace just slightly faster than his comfortable speed, without burning out early.
Strength Training Emphasis: While maintaining his running prowess, Rob should focus more on strength training, particularly targeting his weaker segments. This balanced approach will enhance his hybrid profile, making him more competitive across all race aspects.
Transition Practice: Implementing specific transition drills into his training routine will decrease Roxzone time. Practice moving swiftly from one exercise to the next and simulating race day conditions during training sessions.
Mental Preparation: Mental resilience training, including visualization techniques and setting small, achievable goals throughout the race, will help Rob maintain focus and potentially improve his performance in challenging segments like the Burpees Broad Jump.
By addressing these key areas, Rob Van Oers can significantly enhance his performance in future HYROX races. Consistency in training, focusing on identified weaknesses, and implementing strategic race day tactics will be crucial for his continued improvement.
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