Season 24/25 2024 Amsterdam (3803) HYROX (3321) Women (1092) Horsten Ellemieke

Horsten Ellemieke 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 1000 similar athletes.

Performance Highlights

NED NED Flag Women 30-34 #140037 01:32:19 106th in AG | Top 48.2% 473rd | Top 43.3%
+01:31
48:22
Run Total
+00:12
06:03
Avg. Lap
+00:46
05:55
Best Lap
-01:13
37:04
Workout Total
-00:09
04:38
Avg. Workout
-00:13
06:57
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 Horsten Ellemieke'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 Horsten Ellemieke'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 Horsten Ellemieke'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 Horsten Ellemieke'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 04:44. Check the detail of the improvement plan below.

02:09 Potential Improvement 45.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:09 48:22 to 46:13 45.4%
Wall Balls 01:35 06:19 to 04:44 33.5%
Burpees Broad Jump 01:00 07:04 to 06:04 21.1%
Ski Erg 00:00 04:58 to 04:58 0.0%
Sled Push 00:00 01:55 to 01:55 0.0%
Sled Pull 00:00 05:27 to 05:27 0.0%
Rowing 00:00 05:16 to 05:16 0.0%
Farmers Carry 00:00 01:24 to 01:24 0.0%
Sandbag Lunges 00:00 04:41 to 04:41 0.0%

Splits Time

Horsten Ellemieke Perfect Race
Splits Total Average Total
Running 1 04:11 00:00 05:13 -01:02 00:00 +00:00
Ski Erg 04:58 04:11 05:10 -00:12 05:13 -01:02
Running 2 05:55 09:09 05:35 +00:20 10:23 -01:14
Sled Push 01:55 15:04 02:49 -00:54 15:58 -00:54
Running 3 06:22 16:59 05:51 +00:31 18:47 -01:48
Sled Pull 05:27 23:21 05:59 -00:32 24:38 -01:17
Running 4 06:15 28:48 05:54 +00:21 30:37 -01:49
Burpees Broad Jump 07:04 35:03 06:23 +00:41 36:31 -01:28
Running 5 06:21 42:07 06:03 +00:18 42:54 -00:47
Rowing 05:16 48:28 05:26 -00:10 48:57 -00:29
Running 6 06:11 53:44 05:56 +00:15 54:23 -00:39
Farmers Carry 01:24 59:55 02:19 -00:55 01:00:19 -00:24
Running 7 06:20 01:01:19 05:55 +00:25 01:02:38 -01:19
Sandbag Lunges 04:41 01:07:39 04:59 -00:18 01:08:33 -00:54
Running 8 06:49 01:12:20 06:25 +00:24 01:13:32 -01:12
Wall Balls 06:19 01:19:09 05:12 +01:07 01:19:57 -00:48
Roxzone 06:57 01:32:19 07:10 -00:13 01:32:19
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ellemieke Horsten delivered a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 15% both overall and within her age group. Her overall time was 01:32:19, showcasing a strong combination of running and strength abilities. Notably, her performance indicates a more strength-oriented profile, as evidenced by her excellent Sled Push and Farmers Carry times, ranking in the top 3% and 1% respectively. However, her total running time was 00:47 seconds slower than average, suggesting an area for improvement in running efficiency and endurance. Her initial pace in the first running segment was quite fast, which could have contributed to the slower running times in subsequent segments. This suggests a need for better pacing strategy to maintain consistent performance throughout the race.

Segments to Improve

  • Wall Balls: Ellemieke was 01:40 slower than average, placing her in the 94th percentile. To improve, focus on form and endurance. Incorporate wall ball drills with an emphasis on consistent breathing and rhythm. Perform high-repetition sets to build muscle endurance and practice full squat depth to optimize power transfer.
  • Burpees Broad Jump: This segment was 00:46 slower than average. Improve explosive power and efficiency in transitioning from the burpee to the jump. Practice plyometric exercises, such as box jumps and squat jumps, to enhance explosive strength. Additionally, work on technique drills to smooth the transition between movements.
  • Total Running Time: Given that Ellemieke's total running time was slower than average, it's crucial to enhance aerobic endurance and running form. Implement interval training, focusing on maintaining form under fatigue, and practice compromised running drills, simulating scenarios post-sled push or other strength stations, to improve transition back to running.
  • Roxzone: While only slightly faster than average, optimizing time spent here can lead to significant gains. Work on improving overall fitness as well as specific transition exercises, focusing on minimizing rest and improving efficiency in moving between stations.

Race Strategies

  • Pacing Strategy: Adopt a more consistent pacing strategy throughout the race. Avoid starting too fast in the initial running segments to conserve energy for later stages. Use a heart rate monitor during training and races to maintain an optimal pace.
  • Nutrition and Hydration: Ensure proper nutrition and hydration strategy leading up to and during the race. Practice fueling during long training sessions to find what works best for maintaining energy levels.
  • Transition Efficiency: Focus on practicing transitions in training, aiming for smooth and swift movements between exercises. Set up mock race scenarios to simulate the transition process under race conditions.
Similar Athletes
Bojthe Andrea 2024 London 01:32:20
Blocher Larissa 2018 Stuttgart 01:32:43
Jenssen Valerie 2024 Karlsruhe 01:32:39
Postiguillo Margaux 2024 Milan 01:32:35
Reed Kimberly 2022 Chicago 01:32:27
Hall Megan 2024 Paris 01:32:44
Hussain Yasmin Zara 2024 London 01:32:03
Camillo Adua Rita 2024 Turin 01:32:40
Laing Anna 2024 Glasgow 01:32:12
Poot Marie 2023 Amsterdam 01:32:23

Measure Your Performance Against Top Athletes

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