Fok Vicky Hyrox Result

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 614 similar athletes.

Performance Highlights

NED NED Flag Women 25-29 #133033 01:46:07 87th in AG | Top 77.0% 454th | Top 77.6%
+00:35
53:54
Run Total
+00:04
06:44
Avg. Lap
+00:14
05:55
Best Lap
+01:24
45:26
Workout Total
+00:10
05:40
Avg. Workout
-01:52
06:52
Roxzone

Race Summary

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 Women

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 614 athletes with similar finish time in Hyrox Women

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 614 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Fok Vicky'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 Fok Vicky'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 614 athletes with similar finish time in Hyrox Women

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 Fok Vicky'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 Women

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 Fok Vicky'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 05:05. Check the detail of the improvement plan below.

01:51 Potential Improvement 36.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 01:51 53:54 to 52:03 36.4%
Burpees Broad Jump 00:57 08:35 to 07:38 18.7%
Sandbag Lunges 00:40 06:26 to 05:46 13.1%
Farmers Carry 00:38 03:12 to 02:34 12.5%
Wall Balls 00:35 06:47 to 06:12 11.5%
Ski Erg 00:22 05:46 to 05:24 7.2%
Rowing 00:02 05:45 to 05:43 0.7%
Sled Push 00:00 02:34 to 02:34 0.0%
Sled Pull 00:00 06:21 to 06:21 0.0%

Splits Time

Fok Vicky Perfect Race
Splits Total Average Total
Running 1 06:20 00:00 05:42 +00:38 00:00 +00:00
Ski Erg 05:46 06:20 05:24 +00:22 05:42 +00:38
Running 2 05:55 12:06 06:17 -00:22 11:06 +01:00
Sled Push 02:34 18:01 03:08 -00:34 17:23 +00:38
Running 3 06:51 20:35 06:39 +00:12 20:31 +00:04
Sled Pull 06:21 27:26 06:50 -00:29 27:10 +00:16
Running 4 06:42 33:47 06:42 +00:00 34:00 -00:13
Burpees Broad Jump 08:35 40:29 07:58 +00:37 40:42 -00:13
Running 5 07:31 49:04 06:55 +00:36 48:40 +00:24
Rowing 05:45 56:35 05:46 -00:01 55:35 +01:00
Running 6 06:30 01:02:20 06:47 -00:17 01:01:21 +00:59
Farmers Carry 03:12 01:08:50 02:34 +00:38 01:08:08 +00:42
Running 7 06:49 01:12:02 06:46 +00:03 01:10:42 +01:20
Sandbag Lunges 06:26 01:18:51 05:56 +00:30 01:17:28 +01:23
Running 8 07:20 01:25:17 07:33 -00:13 01:23:24 +01:53
Wall Balls 06:47 01:32:37 06:26 +00:21 01:30:57 +01:40
Roxzone 06:52 01:46:07 08:44 -01:52 01:46:07
Based on 614 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Vicky Fok's performance in the 2024 Rotterdam Hyrox race places her in the top 23% of all athletes and the top 22% of her age group, which is commendable. Her overall time of 01:46:07, with a total running time of 00:53:54, suggests she has a balanced profile with a slight inclination towards running, being 00:12 faster than average in total running time. However, her pacing at the beginning was slower, as indicated by her first running split. Vicky's performance in the sled push and sled pull segments was notably strong, indicating good power and strength. Conversely, her roxzone time was significantly faster than average, suggesting efficient transitions but room for improvement in overall fitness to maintain or enhance performance in exercise zones.

Segments to Improve:

  • Wall Balls: Vicky's performance in wall balls was significantly slower than average, indicating a potential lack of upper body strength or technique. To improve, focus on exercises like thrusters, overhead presses, and squat throws to build strength and coordination. Practicing wall balls with varying weights and volumes can also help improve technique and endurance.
  • Burpees Broad Jump: This segment was slower, indicating possible issues with explosive power and coordination. Plyometric exercises such as box jumps, broad jumps, and plyo push-ups can enhance explosive power. Incorporating burpee variations into training, focusing on efficiency and speed in the jump and push-up phases, will also be beneficial.
  • Sandbag Lunges: Slowness here suggests a need for improved lower body strength and endurance. Training should include weighted lunges, step-ups, and squats to build strength. Sandbag-specific workouts to simulate race conditions and improve grip and weight distribution are also recommended.
  • Farmers Carry: The slower time here indicates grip strength and core stability could be areas for improvement. Grip strengthening exercises, dead hangs, and farmers walk with progressively heavier weights can help. Core exercises that mimic the stabilization needed during the carry, such as planks and suitcase carries, will also be advantageous.
  • Ski Erg: Being slower in this segment suggests room for improvement in technique and upper body endurance. Interval training on the Ski Erg focusing on power and efficiency, along with upper body endurance workouts, will enhance performance. Technique drills to ensure proper form and maximize power output are also critical.

Race Strategies:

  • Start Pacing: Given the slower start in the first running segment, Vicky should work on starting the race at a pace that is sustainable but slightly more aggressive. This could help prevent losing time early on that has to be made up in later segments.
  • Transition Efficiency: While her roxzone time indicates efficient transitions, focusing on minimizing any wasted time between exercises and runs can still offer marginal gains. Practicing transitions in training to make them as smooth and fast as possible should be part of the preparation.
  • Segment-Specific Training: Incorporate more segment-specific drills into the training routine, simulating the race's demands. This includes not only the physical aspects of each segment but also the mental shift required to switch between running and strength exercises efficiently.
  • Endurance and Recovery: Building overall endurance through increased volume and intensity in training will help sustain performance throughout the race. Incorporating active recovery and mobility work will aid in faster recovery between segments and training sessions.

By focusing on these areas of improvement and implementing the suggested training strategies, Vicky Fok can expect to see significant performance gains in her next HYROX race.

Similar Athletes
Currie Procter Sharni 2024 Melbourne 01:45:58
Eggers Johanna 2020 Hannover 01:46:24
Robinson Ruth 2021 Birmingham 01:46:07
Sinther Theresa 2020 Karlsruhe 01:46:36
Pelegrinova Pelegrina J. 2024 Milan 01:45:54
Mallison Amanda 2022 Birmingham 01:46:09
Bishop Gabriella 2023 London 01:46:28
Orłowska Magdalena 2024 Poznan 01:45:56
Cremers Ursula 2024 Amsterdam 01:46:33
Onsurbe Oñate Cristina 2023 Barcelona 01:46:34

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