Den Hartog Tamara Hyrox Result

Dive into this athlete’s performance at 2023 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 1000 similar athletes.

Performance Highlights

NED NED Flag Women 40-44 #184016 01:24:52 12th in AG | Top 18.2% 75th | Top 19.0%
+00:35
44:24
Run Total
+00:05
05:33
Avg. Lap
-01:07
03:45
Best Lap
-00:17
34:29
Workout Total
-00:02
04:18
Avg. Workout
-00:12
06:04
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Den Hartog Tamara'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 Den Hartog Tamara'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 1000 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 Den Hartog Tamara'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 Den Hartog Tamara'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 04:33. Check the detail of the improvement plan below.

01:59 Potential Improvement 43.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 01:59 44:24 to 42:25 43.6%
Sled Pull 00:48 05:40 to 04:52 17.6%
Burpees Broad Jump 00:37 05:44 to 05:07 13.6%
Sled Push 00:32 02:51 to 02:19 11.7%
Wall Balls 00:18 04:14 to 03:56 6.6%
Ski Erg 00:16 05:09 to 04:53 5.9%
Farmers Carry 00:03 02:02 to 01:59 1.1%
Rowing 00:00 05:00 to 05:00 0.0%
Sandbag Lunges 00:00 03:49 to 03:49 0.0%

Splits Time

Den Hartog Tamara Perfect Race
Splits Total Average Total
Running 1 03:45 00:00 04:55 -01:10 00:00 +00:00
Ski Erg 05:09 03:45 05:00 +00:09 04:55 -01:10
Running 2 05:21 08:54 05:15 +00:06 09:55 -01:01
Sled Push 02:51 14:15 02:35 +00:16 15:10 -00:55
Running 3 05:39 17:06 05:30 +00:09 17:45 -00:39
Sled Pull 05:40 22:45 05:21 +00:19 23:15 -00:30
Running 4 05:37 28:25 05:32 +00:05 28:36 -00:11
Burpees Broad Jump 05:44 34:02 05:34 +00:10 34:08 -00:06
Running 5 05:52 39:46 05:40 +00:12 39:42 +00:04
Rowing 05:00 45:38 05:14 -00:14 45:22 +00:16
Running 6 05:52 50:38 05:34 +00:18 50:36 +00:02
Farmers Carry 02:02 56:30 02:09 -00:07 56:10 +00:20
Running 7 05:50 58:32 05:31 +00:19 58:19 +00:13
Sandbag Lunges 03:49 01:04:22 04:25 -00:36 01:03:50 +00:32
Running 8 06:31 01:08:11 05:53 +00:38 01:08:15 -00:04
Wall Balls 04:14 01:14:42 04:28 -00:14 01:14:08 +00:34
Roxzone 06:04 01:24:52 06:16 -00:12 01:24:52
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Tamara Den Hartog performed exceptionally well in the Hyrox race in Amsterdam. She achieved an overall rank of 75, placing her in the top 5% of 1473 athletes. In her age group (40-44), she secured a rank of 12, also placing her in the top 5% of 206 athletes. Tamara's overall time was 01:24:52, demonstrating her strong fitness and determination.

In terms of her running performance, Tamara's total running time was 00:44:24, which was 01:42 slower than the average for her finish time. This indicates that she may need to focus on improving her running speed and efficiency. However, it is important to note that her best running lap was an impressive 00:03:45, which was 00:57 faster than the average. This suggests that Tamara has the potential to excel in running and should continue to develop her skills in this area.

Segments to Improve


Based on the splits analysis, the segments where Tamara lost the most time were: Running Total, Running 8, Burpees Broad Jump, Running 6, Running 7, Running 5, and Ski Erg. These segments indicate areas where Tamara can focus on improving her performance.

To improve the Running Total segment, Tamara should work on increasing her overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) workouts, such as sprints and hill repeats, can help improve her running speed and endurance. Additionally, practicing quick transitions between exercises during training sessions can help decrease the time spent in the roxzone.

For the Burpees Broad Jump segment, Tamara should focus on improving her explosive power and agility. Incorporating exercises such as plyometric push-ups, squat jumps, and box jumps into her training routine can help enhance her lower body strength and explosiveness. Additionally, practicing the specific technique of the burpees broad jump, ensuring proper form and efficiency, can also lead to improved performance in this segment.

To improve her performance in the Ski Erg segment, Tamara should focus on strengthening her upper body and improving her technique. Exercises such as seated rows, lat pull-downs, and bicep curls can help develop the necessary upper body strength for efficient skiing. Additionally, practicing the correct technique on the Ski Erg machine, focusing on a smooth and powerful pull, can lead to improved performance in this segment.

Strategies


During the race, Tamara should implement the following strategies to enhance her overall performance:

1. Pacing:
It is important for Tamara to maintain a consistent and sustainable pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may result in lost time. By finding her optimal pace and monitoring her effort level, Tamara can ensure that she maintains a strong performance from start to finish.

2. Transitions:
Tamara should aim to minimize the time spent in the roxzone during transitions between exercises. Practicing quick and efficient transitions during training sessions can help improve her overall race time. Additionally, she should familiarize herself with the layout and order of the exercises in the race to optimize her transitions.

3. Mental Focus:
Maintaining mental focus and staying present during each segment of the race is crucial. By visualizing success, setting small goals for each segment, and staying positive, Tamara can overcome challenges and push through fatigue to achieve her best performance.

4. Nutrition and Hydration:
Proper fueling and hydration before, during, and after the race are essential for optimal performance. Tamara should ensure she is adequately hydrated and properly fueled with a balanced diet to support her energy levels and recovery.

By implementing these strategies and focusing on specific areas of improvement, Tamara Den Hartog can further enhance her performance in future Hyrox races. With her strong overall rank and top performance in her age group, she has demonstrated great potential and can continue to excel with targeted training and strategic race execution.

Similar Athletes
Finnie Donna 2023 Manchester 01:25:00
Marshall Sarah 2023 Birmingham 01:24:28
Eggerl Isabelle 2023 München 01:25:22
Collins Siobhan 2023 Glasgow 01:24:48
Mirabella Silvia 2024 Turin 01:25:17
Wright Sophie 2024 Brisbane 01:24:29
Kek Sonja 2024 Vienna - European Championship 01:24:47
Celiento Giusy 2024 Paris 01:24:41
Brandt Swantje 2023 Hamburg 01:24:56
Anderson Lauren 2022 Birmingham 01:24:35

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