Season 24/25 2024 Amsterdam (3803) HYROX (3321) Women (1092) Rasenberg Linda

Rasenberg Linda Hyrox Result

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 724 similar athletes.

Performance Highlights

NED NED Flag Women 35-39 #143038 01:40:28 112th in AG | Top 59.6% 707th | Top 64.7%
+01:44
52:43
Run Total
+00:14
06:35
Avg. Lap
+01:04
06:35
Best Lap
-01:05
40:19
Workout Total
-00:08
05:02
Avg. Workout
-00:39
07:32
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 724 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 724 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Rasenberg Linda'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 Rasenberg Linda'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 724 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 Rasenberg Linda'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 Rasenberg Linda'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 04:17. Check the detail of the improvement plan below.

02:53 Potential Improvement 67.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:53 52:43 to 49:50 67.3%
Wall Balls 00:39 06:17 to 05:38 15.2%
Ski Erg 00:29 05:47 to 05:18 11.3%
Burpees Broad Jump 00:14 07:16 to 07:02 5.4%
Farmers Carry 00:02 02:27 to 02:25 0.8%
Sled Push 00:00 02:07 to 02:07 0.0%
Sled Pull 00:00 05:51 to 05:51 0.0%
Rowing 00:00 05:23 to 05:23 0.0%
Sandbag Lunges 00:00 05:11 to 05:11 0.0%

Splits Time

Rasenberg Linda Perfect Race
Splits Total Average Total
Running 1 04:56 00:00 05:30 -00:34 00:00 +00:00
Ski Erg 05:47 04:56 05:19 +00:28 05:30 -00:34
Running 2 06:54 10:43 05:59 +00:55 10:49 -00:06
Sled Push 02:07 17:37 03:03 -00:56 16:48 +00:49
Running 3 06:52 19:44 06:22 +00:30 19:51 -00:07
Sled Pull 05:51 26:36 06:28 -00:37 26:13 +00:23
Running 4 06:56 32:27 06:24 +00:32 32:41 -00:14
Burpees Broad Jump 07:16 39:23 07:13 +00:03 39:05 +00:18
Running 5 06:39 46:39 06:36 +00:03 46:18 +00:21
Rowing 05:23 53:18 05:37 -00:14 52:54 +00:24
Running 6 06:35 58:41 06:28 +00:07 58:31 +00:10
Farmers Carry 02:27 01:05:16 02:27 +00:00 01:04:59 +00:17
Running 7 06:41 01:07:43 06:26 +00:15 01:07:26 +00:17
Sandbag Lunges 05:11 01:14:24 05:31 -00:20 01:13:52 +00:32
Running 8 07:13 01:19:35 07:08 +00:05 01:19:23 +00:12
Wall Balls 06:17 01:26:48 05:46 +00:31 01:26:31 +00:17
Roxzone 07:32 01:40:28 08:11 -00:39 01:40:28
Based on 724 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Linda Rasenberg demonstrated a strong performance at the 2024 Amsterdam Hyrox race, finishing in the top 22% overall and top 20% in her age group. Her total running time was slightly slower than average, indicating that she might benefit from focusing more on her running capabilities. Linda's performance in the sled push and sled pull events suggests a strong strength profile, which she can leverage by improving her running efficiency. Her pacing was consistent but slightly slow in the middle running segments, indicating potential fatigue management issues.

Segments to Improve

  • Run Total: Linda's total running time can be improved by focusing on running endurance and speed. She should incorporate interval training and tempo runs into her weekly routine. For example:
    • Interval Training: High-intensity intervals like 400m repeats at a pace faster than race pace, with equal rest periods.
    • Tempo Runs: Sustained runs at a comfortably hard pace, gradually increasing the distance over weeks.
  • Wall Balls: This segment was significantly slower than average. Linda should focus on improving her hip mobility and explosive power:
    • Exercises: Goblet squats, medicine ball throws, and overhead squats to build strength and improve form.
    • Technique: Ensure proper squat depth and efficient tossing technique to minimize fatigue.
  • Burpees Broad Jump: Improving agility and explosive power will help Linda in this segment:
    • Drills: Box jumps, plyometric push-ups, and agility ladder drills to enhance explosive power and quick transitions.
    • Technique: Focus on a consistent rhythm during burpees and maximizing jump distance with each broad jump.
  • Ski Erg: To improve efficiency and speed in this segment:
    • Exercises: Incorporate lat pulldowns, tricep extensions, and core stability exercises to build strength.
    • Form: Focus on a strong pull and hip drive while maintaining a steady rhythm.
  • Roxzone: With transition times faster than average, Linda can further optimize by improving overall fitness and practicing transitions:
    • Drills: Practice race simulations focusing on quick transitions between exercises.
    • Fitness: Include circuit training with minimal rest to mimic race conditions.

Race Strategies

  • Pacing Strategy: Start at a steady pace to avoid early fatigue and maintain consistent speed throughout. Use the first few running segments to gauge energy levels and adjust as needed.
  • Energy Management: Focus on efficient breathing techniques during exercises to conserve energy.
  • Transition Optimization: Practice transitions regularly to reduce time in the roxzone, maintaining a high heart rate to improve overall time.
  • Strength Utilization: Leverage your strength in sled events to gain time, while strategically conserving energy for running segments.
Similar Athletes
Chau Mo Kit 2024 Singapore National Stadium 01:40:30
Borst Romy 2023 Amsterdam 01:40:43
Clay Ebony 2022 London 01:40:35
Penny Juliet 2023 London 01:40:44
Langham Karen 2022 Birmingham 01:40:50
Williams Kelly 2024 Glasgow 01:40:09
Davies Jasmine 2024 Stockholm 01:40:03
Ward Catherine 2024 Dublin 01:40:34
Garcia Claudia 2022 Dallas 01:39:59
Oostinga Jolanda 2023 Maastricht European Championships 01:40:57

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