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 151 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 Hees Kirsten'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 Hees Kirsten 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 Hees Kirsten’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 Hees Kirsten'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 10:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:06 | 01:06:03 to 59:57 | 57.1% |
| Rowing | 02:00 | 08:11 to 06:11 | 18.7% |
| Sandbag Lunges | 01:06 | 08:16 to 07:10 | 10.3% |
| Ski Erg | 01:04 | 06:51 to 05:47 | 10.0% |
| Sled Push | 00:19 | 04:13 to 03:54 | 3.0% |
| Farmers Carry | 00:06 | 03:12 to 03:06 | 0.9% |
| Sled Pull | 00:00 | 06:25 to 06:25 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:41 to 07:41 | 0.0% |
| Wall Balls | 00:00 | 07:19 to 07:19 | 0.0% |
| Hees Kirsten | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:46 | 00:00 | 06:17 -00:31 | 00:00 +00:00 |
| Ski Erg | 06:51 | 05:46 | 05:47 +01:04 | 06:17 -00:31 |
| Running 2 | 07:30 | 12:37 | 07:08 +00:22 | 12:04 +00:33 |
| Sled Push | 04:13 | 20:07 | 03:47 +00:26 | 19:12 +00:55 |
| Running 3 | 08:02 | 24:20 | 08:00 +00:02 | 22:59 +01:21 |
| Sled Pull | 06:25 | 32:22 | 08:26 -02:01 | 30:59 +01:23 |
| Running 4 | 08:08 | 38:47 | 08:00 +00:08 | 39:25 -00:38 |
| Burpees Broad Jump | 07:41 | 46:55 | 10:35 -02:54 | 47:25 -00:30 |
| Running 5 | 08:53 | 54:36 | 08:28 +00:25 | 58:00 -03:24 |
| Rowing | 08:11 | 01:03:29 | 06:14 +01:57 | 01:06:28 -02:59 |
| Running 6 | 08:03 | 01:11:40 | 08:14 -00:11 | 01:12:42 -01:02 |
| Farmers Carry | 03:12 | 01:19:43 | 03:06 +00:06 | 01:20:56 -01:13 |
| Running 7 | 08:01 | 01:22:55 | 08:16 -00:15 | 01:24:02 -01:07 |
| Sandbag Lunges | 08:16 | 01:30:56 | 07:39 +00:37 | 01:32:18 -01:22 |
| Running 8 | 11:44 | 01:39:12 | 09:35 +02:09 | 01:39:57 -00:45 |
| Wall Balls | 07:19 | 01:50:56 | 08:35 -01:16 | 01:49:32 +01:24 |
| Roxzone | 10:42 | 02:08:49 | 10:42 +00:00 | 02:08:49 |
In terms of running performance, Kirsten's total running time was 1 hour, 6 minutes, and 3 seconds, which was 4 minutes and 13 seconds slower than the average for her finish time. Her best running lap time was 5 minutes and 46 seconds, which was 15 seconds faster than the average.
To improve the Run Total segment, Kirsten should focus on improving her overall fitness and transition time. This can be achieved through specific training strategies such as interval training, hill sprints, and plyometric exercises to enhance her speed and endurance. Incorporating strength training exercises that target the lower body, such as squats, lunges, and deadlifts, can also help improve her running performance.
For the Running 8 segment, Kirsten should work on increasing her running speed and endurance. Interval training, tempo runs, and long-distance running can help improve her overall running performance. Additionally, incorporating exercises that target the specific muscles used in running, such as calf raises, hamstring curls, and glute bridges, can help strengthen these muscles and improve her running efficiency.
In the Rowing and Ski Erg segments, Kirsten should focus on improving her cardiovascular endurance and technique. Incorporating rowing and ski erg workouts into her training routine can help improve her overall performance in these segments. Additionally, practicing proper rowing and ski erg technique, including proper form and stroke efficiency, can help optimize her performance in these segments.
For the Running 5 segment, Kirsten should work on increasing her running speed and endurance. Interval training, tempo runs, and long-distance running can help improve her overall running performance. Incorporating exercises that target the specific muscles used in running, such as calf raises, hamstring curls, and glute bridges, can also help strengthen these muscles and improve her running efficiency.
In the Sandbag Lunges segment, Kirsten should focus on improving her lower body strength and stability. Incorporating exercises such as lunges, squats, and step-ups with a sandbag can help improve her strength and stability in this segment. Additionally, practicing proper form and technique for lunges, ensuring proper alignment and range of motion, can help optimize her performance in this segment.
In the Running 2 segment, Kirsten should work on increasing her running speed and endurance. Interval training, tempo runs, and long-distance running can help improve her overall running performance. Incorporating exercises that target the specific muscles used in running, such as calf raises, hamstring curls, and glute bridges, can also help strengthen these muscles and improve her running efficiency.
Additionally, Kirsten should ensure proper hydration and fueling during the race to maintain optimal performance. Taking small sips of water and consuming energy gels or snacks at appropriate intervals can help sustain energy levels and prevent dehydration or fatigue.
Kirsten should also focus on efficient transitions between segments, minimizing the time spent in the roxzone. Practicing quick and smooth transitions during training can help improve her overall race time.
Overall, Kirsten's performance in the Hyrox race in Amsterdam was commendable, with strong performances in various segments. By focusing on the identified areas for improvement and implementing the recommended training strategies and techniques, she can further enhance her performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Klüppelberg Natali | 2022 Essen | 02:09:18 | |
| Velasquez Tonia | 2020 Dallas | 02:08:55 | |
| Olmedo Garcia Emma | 2021 Madrid | 02:08:30 | |
| 余 月如 | 2024 Beijing | 02:08:48 | |
| Burdett Eleanor | 2024 Rotterdam | 02:08:48 | |
| Cheong Polly | 2024 Singapore National Stadium | 02:08:25 | |
| Jackson Heaven | 2023 Anaheim | 02:09:15 | |
| Lang Anna | 2024 Gdansk | 02:08:20 | |
| Gomez Betancourt Zoe | 2024 Ciudad de Mexico | 02:08:53 | |
| Curgol Stephanie | 2022 Berlin | 02:09:13 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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