Dive into this athlete’s performance at 2021 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 930 similar athletes.
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.
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.
This section showcases the entire Van Kempen Iris'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 Kempen Iris's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Kempen Iris'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.
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 Kempen Iris'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 05:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:29 | 44:30 to 40:01 | 77.5% |
| Burpees Broad Jump | 00:33 | 05:07 to 04:34 | 9.5% |
| Sandbag Lunges | 00:18 | 04:05 to 03:47 | 5.2% |
| Farmers Carry | 00:14 | 02:05 to 01:51 | 4.0% |
| Sled Pull | 00:10 | 04:37 to 04:27 | 2.9% |
| Rowing | 00:03 | 05:01 to 04:58 | 0.9% |
| Ski Erg | 00:00 | 04:42 to 04:42 | 0.0% |
| Sled Push | 00:00 | 01:45 to 01:45 | 0.0% |
| Wall Balls | 00:00 | 03:08 to 03:08 | 0.0% |
| Van Kempen Iris | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:42 | 00:00 | 04:42 +00:00 | 00:00 +00:00 |
| Ski Erg | 04:42 | 04:42 | 04:55 -00:13 | 04:42 +00:00 |
| Running 2 | 05:02 | 09:24 | 04:59 +00:03 | 09:37 -00:13 |
| Sled Push | 01:45 | 14:26 | 02:28 -00:43 | 14:36 -00:10 |
| Running 3 | 05:30 | 16:11 | 05:15 +00:15 | 17:04 -00:53 |
| Sled Pull | 04:37 | 21:41 | 05:00 -00:23 | 22:19 -00:38 |
| Running 4 | 06:01 | 26:18 | 05:15 +00:46 | 27:19 -01:01 |
| Burpees Broad Jump | 05:07 | 32:19 | 05:06 +00:01 | 32:34 -00:15 |
| Running 5 | 05:51 | 37:26 | 05:22 +00:29 | 37:40 -00:14 |
| Rowing | 05:01 | 43:17 | 05:08 -00:07 | 43:02 +00:15 |
| Running 6 | 05:37 | 48:18 | 05:17 +00:20 | 48:10 +00:08 |
| Farmers Carry | 02:05 | 53:55 | 02:03 +00:02 | 53:27 +00:28 |
| Running 7 | 05:27 | 56:00 | 05:15 +00:12 | 55:30 +00:30 |
| Sandbag Lunges | 04:05 | 01:01:27 | 04:10 -00:05 | 01:00:45 +00:42 |
| Running 8 | 06:23 | 01:05:32 | 05:32 +00:51 | 01:04:55 +00:37 |
| Wall Balls | 03:08 | 01:11:55 | 04:10 -01:02 | 01:10:27 +01:28 |
| Roxzone | 05:24 | 01:20:21 | 05:44 -00:20 | 01:20:21 |
To improve performance in these segments, Iris can incorporate the following training strategies and techniques:
1. Running 4, Running 8, Running 5, Running 6, Running 3, and Running 1:
- Endurance Training: Iris should focus on improving her overall fitness and endurance through regular running sessions. Increasing her weekly mileage and incorporating interval training can help improve her running speed and stamina.
- Tempo Runs: Iris can incorporate tempo runs into her training routine to improve her race pace. Tempo runs involve running at a comfortably hard pace for an extended period, helping to improve aerobic capacity and race-specific fitness.
- Hill Training: Adding hill repeats to her training routine will enhance Iris's leg strength and power, which will be beneficial for uphill sections during the race.
- Form Correction: Iris should work on maintaining proper running form, including upright posture, relaxed shoulders, and efficient arm movement. This will help her conserve energy and improve her running efficiency.
2. Burpees Broad Jump:
- Strength Training: Iris should focus on improving her lower body strength to enhance her performance in the Burpees Broad Jump segment. Exercises such as squats, lunges, and plyometric exercises can help improve her leg power and explosiveness.
- Plyometric Training: Incorporating plyometric exercises like box jumps and squat jumps into her training routine will improve Iris's explosive power and improve her performance in the Burpees Broad Jump segment.
3. Best Lap:
- Speed Training: Iris should incorporate speed training sessions into her routine to improve her running speed and performance in the Best Lap segment. Interval training, such as sprint intervals and fartlek runs, can help improve her running speed and endurance.
In conclusion, Iris Van Kempen performed exceptionally well in the 2021 Amsterdam HYROX race, achieving a top-ranking position in her age group. By focusing on the identified areas for improvement, implementing the suggested training strategies and techniques, and incorporating effective race strategies, Iris can further enhance her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Lockwood Kimichelle | 2024 Dublin | 01:19:57 | |
| Lawrence Roz | 2024 London | 01:20:34 | |
| Morley Catrina | 2024 Sports Direct HYROX London | 01:19:59 | |
| Forte Nicki | 2024 Houston | 01:19:56 | |
| Rahm Louisa | 2023 Frankfurt | 01:20:31 | |
| Brons Danielle | 2024 Amsterdam | 01:20:03 | |
| Lee Jamie | 2023 New York | 01:20:36 | |
| Nanino Fabiola | 2024 Turin | 01:19:54 | |
| Holleman Annique | 2024 Rotterdam | 01:20:35 | |
| Mc Partland Alaine | 2024 Birmingham | 01:20:51 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Amsterdam | 01:16:02 | |
| 2022 Maastricht | 01:18:14 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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