Dive into this athlete’s performance at 2022 London 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.
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 Bonte Jolanda'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 Bonte Jolanda'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 Bonte Jolanda'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 Bonte Jolanda'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 04:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:28 | 47:34 to 44:06 | 74.6% |
| Sled Pull | 01:05 | 06:15 to 05:10 | 23.3% |
| Farmers Carry | 00:06 | 02:10 to 02:04 | 2.2% |
| Ski Erg | 00:00 | 04:32 to 04:32 | 0.0% |
| Sled Push | 00:00 | 02:10 to 02:10 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:12 to 05:12 | 0.0% |
| Rowing | 00:00 | 04:57 to 04:57 | 0.0% |
| Sandbag Lunges | 00:00 | 03:53 to 03:53 | 0.0% |
| Wall Balls | 00:00 | 03:25 to 03:25 | 0.0% |
| Bonte Jolanda | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:36 | 00:00 | 05:02 +00:34 | 00:00 +00:00 |
| Ski Erg | 04:32 | 05:36 | 05:03 -00:31 | 05:02 +00:34 |
| Running 2 | 05:23 | 10:08 | 05:23 +00:00 | 10:05 +00:03 |
| Sled Push | 02:10 | 15:31 | 02:39 -00:29 | 15:28 +00:03 |
| Running 3 | 06:04 | 17:41 | 05:38 +00:26 | 18:07 -00:26 |
| Sled Pull | 06:15 | 23:45 | 05:34 +00:41 | 23:45 +00:00 |
| Running 4 | 06:08 | 30:00 | 05:41 +00:27 | 29:19 +00:41 |
| Burpees Broad Jump | 05:12 | 36:08 | 05:53 -00:41 | 35:00 +01:08 |
| Running 5 | 06:09 | 41:20 | 05:49 +00:20 | 40:53 +00:27 |
| Rowing | 04:57 | 47:29 | 05:18 -00:21 | 46:42 +00:47 |
| Running 6 | 05:57 | 52:26 | 05:43 +00:14 | 52:00 +00:26 |
| Farmers Carry | 02:10 | 58:23 | 02:12 -00:02 | 57:43 +00:40 |
| Running 7 | 05:45 | 01:00:33 | 05:41 +00:04 | 59:55 +00:38 |
| Sandbag Lunges | 03:53 | 01:06:18 | 04:37 -00:44 | 01:05:36 +00:42 |
| Running 8 | 06:36 | 01:10:11 | 06:05 +00:31 | 01:10:13 -00:02 |
| Wall Balls | 03:25 | 01:16:47 | 04:47 -01:22 | 01:16:18 +00:29 |
| Roxzone | 07:40 | 01:27:44 | 06:39 +01:01 | 01:27:44 |
Jolanda's total running time of 00:47:34 is slightly slower than the average time for her finish time. This suggests that she could improve her running performance to further enhance her overall race performance. However, it is worth noting that her best running lap of 00:05:23 is faster than the average, indicating her potential as a strong runner.
To improve in these areas, Jolanda can incorporate specific training strategies and techniques:
1. Running 1: Jolanda's time in this segment was 00:05:36, which is 00:44 slower than the average. To improve her performance in this segment, she can focus on increasing her speed and endurance through interval training and tempo runs. Incorporating hill sprints and plyometric exercises can also enhance her running power.
2. Running 4: Jolanda's time in this segment was 00:06:08, which is 00:27 slower than the average. To improve her performance, she can work on her endurance through longer distance runs and incorporate strength training exercises targeting the muscles used during this segment, such as lunges and squats.
3. Running 3: Jolanda's time in this segment was 00:06:04, which is 00:25 slower than the average. She can improve her performance by focusing on interval training, including sprints and high-intensity interval training (HIIT) workouts. Incorporating exercises like box jumps and agility drills can also help enhance her speed and explosiveness.
4. Sled Pull: Jolanda's time in this segment was 00:06:15, which is 00:25 slower than the average. To improve her performance, she can work on her upper body strength through exercises like pull-ups, rows, and push-ups. Implementing specific sled pull training drills, such as timed pulls with increasing resistance, can also help improve her performance in this segment.
5. Running 5: Jolanda's time in this segment was 00:06:09, which is 00:21 slower than the average. To enhance her performance, she can focus on building her endurance through longer distance runs and implementing interval training. Incorporating exercises like stair climbing and step-ups can also help strengthen the muscles used during this segment.
6. Running 8: Jolanda's time in this segment was 00:06:36, which is 00:19 slower than the average. To improve her performance, she can work on her overall endurance and running technique. Implementing hill repeats and tempo runs can help build her speed and endurance. Strengthening exercises for the lower body, such as lunges and squats, can also contribute to better performance in this segment.
7. Running 6: Jolanda's time in this segment was 00:05:57, which is 00:16 slower than the average. To enhance her performance, she can incorporate interval training, focusing on shorter bursts of high-intensity running. Implementing agility ladder drills and lateral movements can also improve her overall running speed and agility.
By implementing these strategies and incorporating the specific training techniques and exercises mentioned, Jolanda Bonte can further improve her performance in the HYROX race and continue to excel in her fitness journey.
| Similar Athletes | |||
|---|---|---|---|
| Hoitz Nathalie | 2024 Amsterdam | 01:28:07 | |
| Roberts Rachael | 2024 London | 01:27:19 | |
| Gallagher Laura | 2024 Melbourne | 01:27:34 | |
| Bjork Tanja | 2024 Copenhagen | 01:27:24 | |
| Holz Susanne | 2021 Hamburg | 01:28:13 | |
| Moreno Cabello Cristina | 2024 Hong Kong | 01:27:24 | |
| Rassmuson Geoffriau Susanna | 2024 Paris | 01:27:39 | |
| Sassi Pauline | 2024 Marseille | 01:28:07 | |
| Gadsdon Lara | 2024 Rotterdam | 01:27:37 | |
| Kooijman Mari | 2023 Rotterdam | 01:27:49 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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