Dive into this athlete’s performance at 2022 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 99 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Alsemgeest Monique's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Alsemgeest Monique hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Alsemgeest Monique’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Alsemgeest Monique'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 10:31. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:43 | 01:08:29 to 01:01:46 | 63.9% |
| Sled Pull | 01:44 | 10:26 to 08:42 | 16.5% |
| Rowing | 00:54 | 07:11 to 06:17 | 8.6% |
| Farmers Carry | 00:46 | 03:59 to 03:13 | 7.3% |
| Ski Erg | 00:23 | 06:15 to 05:52 | 3.6% |
| Sled Push | 00:01 | 04:05 to 04:04 | 0.2% |
| Burpees Broad Jump | 00:00 | 10:21 to 10:21 | 0.0% |
| Sandbag Lunges | 00:00 | 07:08 to 07:08 | 0.0% |
| Wall Balls | 00:00 | 06:35 to 06:35 | 0.0% |
| Alsemgeest Monique | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:05 | 00:00 | 06:35 +00:30 | 00:00 +00:00 |
| Ski Erg | 06:15 | 07:05 | 05:43 +00:32 | 06:35 +00:30 |
| Running 2 | 07:50 | 13:20 | 08:07 -00:17 | 12:18 +01:02 |
| Sled Push | 04:05 | 21:10 | 03:50 +00:15 | 20:25 +00:45 |
| Running 3 | 08:26 | 25:15 | 08:24 +00:02 | 24:15 +01:00 |
| Sled Pull | 10:26 | 33:41 | 08:17 +02:09 | 32:39 +01:02 |
| Running 4 | 08:57 | 44:07 | 08:38 +00:19 | 40:56 +03:11 |
| Burpees Broad Jump | 10:21 | 53:04 | 11:02 -00:41 | 49:34 +03:30 |
| Running 5 | 08:42 | 01:03:25 | 08:50 -00:08 | 01:00:36 +02:49 |
| Rowing | 07:11 | 01:12:07 | 06:14 +00:57 | 01:09:26 +02:41 |
| Running 6 | 08:47 | 01:19:18 | 08:36 +00:11 | 01:15:40 +03:38 |
| Farmers Carry | 03:59 | 01:28:05 | 02:59 +01:00 | 01:24:16 +03:49 |
| Running 7 | 08:30 | 01:32:04 | 08:38 -00:08 | 01:27:15 +04:49 |
| Sandbag Lunges | 07:08 | 01:40:34 | 08:02 -00:54 | 01:35:53 +04:41 |
| Running 8 | 10:17 | 01:47:42 | 10:28 -00:11 | 01:43:55 +03:47 |
| Wall Balls | 06:35 | 01:57:59 | 08:54 -02:19 | 01:54:23 +03:36 |
| Roxzone | 10:21 | 02:14:46 | 11:29 -01:08 | 02:14:46 |
When analyzing her splits, it is important to note that Monique's total running time was 01:08:29, which was 02:39 slower than the average. This indicates that she may need to improve her running performance. However, it is worth noting that her best running lap was 00:07:05, which was only 00:34 slower than the average.
To improve the Run Total segment, Monique should focus on improving her overall fitness and transition time. Incorporating interval training, such as tempo runs and hill sprints, can help improve her speed and endurance. Additionally, practicing efficient transition techniques, such as quick shoe changes and smooth transitions between exercises, can help reduce time spent in the roxzone.
For the Sled Pull segment, Monique should work on her strength and technique. Incorporating exercises such as sled pulls, deadlifts, and lunges can help improve her pulling power. Additionally, focusing on proper body positioning and using her legs and core effectively can help optimize her performance in this segment.
To improve the Farmers Carry segment, Monique should focus on improving her grip strength and overall strength. Exercises such as farmer's carries, deadlifts, and kettlebell swings can help improve her grip strength and endurance. Additionally, incorporating exercises that target the muscles used in the Farmers Carry, such as forearm and shoulder exercises, can help improve her performance in this segment.
In the Rowing segment, Monique should focus on improving her cardiovascular endurance and rowing technique. Incorporating rowing intervals and longer steady-state rows into her training can help improve her rowing performance. Additionally, focusing on proper rowing technique, such as maintaining a strong core and efficient stroke mechanics, can help optimize her performance in this segment.
For the Best Lap, Running 1, Ski Erg, Running 4, and Running 2 segments, Monique should focus on improving her running performance. Incorporating a mix of endurance runs, speed work, and interval training can help improve her running speed and endurance. Additionally, focusing on proper running form, such as maintaining a strong posture and efficient stride, can help optimize her performance in these segments.
In conclusion, Monique Alsemgeest had a strong performance in the HYROX race in Amsterdam. However, there are specific areas that she can focus on to improve her performance. By incorporating targeted training strategies, techniques, and exercises, she can enhance her overall fitness, strength, and running performance. Additionally, implementing race strategies such as pacing, efficient transitions, and mental preparation can further optimize her performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Walczak Aleksandra | 2024 Poznan | 02:14:51 | |
| Friend Jayne | 2024 Dublin | 02:15:08 | |
| Van Dijk Ellen | 2022 Amsterdam | 02:14:41 | |
| Nabeth Andrea | 2024 Paris | 02:14:53 | |
| Langmead Helen | 2024 Milan | 02:14:35 | |
| Overholdt Oline | 2024 Hamburg | 02:14:56 | |
| Renner Vanessa | 2022 Frankfurt | 02:15:10 | |
| Thomasse Jessica | 2023 Paris | 02:14:19 | |
| Venn Lydia | 2024 Sports Direct HYROX London | 02:14:25 | |
| Harrington Olivia | 2024 Sports Direct HYROX London | 02:14:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 02:14:57 | |
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