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
969 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 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 969 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 969 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Koopman Lisette'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 Koopman Lisette'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 969 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 Koopman Lisette'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 Koopman Lisette'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
06:43.
Check the detail of the improvement plan below.
Based on 969 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Lisette Koopman delivered an impressive performance at the 2024 Amsterdam Hyrox event, finishing in the top 21% overall and the top 23% in her age group. Notably, she demonstrated strong capabilities in strength-based segments such as the Sled Push and Sled Pull, where she ranked in the top 13% and 5%, respectively. However, her total running time was 3:53 slower than average, indicating that running is an area for potential improvement. A detailed examination of her splits reveals that she started strong, with Running 1 being significantly faster than average, but her pace decreased in later segments, suggesting initial over-exertion. Lisette shows a balanced profile but could benefit from enhanced running endurance.
Segments to Improve
Total Running Time: Lisette's total running time was slower than average. To enhance endurance, consider incorporating interval training and long-distance runs into her routine. Focus on building aerobic capacity and stamina with weekly long runs and tempo runs.
Roxzone: The transition periods were slower than average. Practice transition drills to minimize downtime between exercises. Incorporate exercises like box jumps and shuttle runs to improve agility and transition speed.
Sandbag Lunges: Slower than average time in this segment suggests a need for improved lower body strength and endurance. Focus on strengthening the quadriceps, hamstrings, and glutes with exercises like weighted lunges, step-ups, and Bulgarian split squats.
Wall Balls: Slightly slower than average performance in Wall Balls indicates a need for better coordination and upper body endurance. Incorporate medicine ball exercises, overhead squats, and plyometric training to improve power and efficiency.
Race Strategies
Pacing Strategy: Start at a steady pace rather than too fast to ensure energy is conserved for later running segments. Practice even pacing during training runs to develop a consistent racing rhythm.
Transition Efficiency: Focus on reducing Roxzone times by practicing quick transitions during training. Visualize each transition before the race to mentally prepare for quick shifts between exercises.
Compromised Running: After strength exercises like Sled Push and Pull, practice running to simulate race conditions. This will help adjust to the sensation of running with fatigued muscles.