Dive into this athlete’s performance at 2022 Hong Kong 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 Goethals Virginie'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 Goethals Virginie'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 Goethals Virginie'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 Goethals Virginie'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 05:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:39 | 05:39 to 04:00 | 30.7% |
| Run Total | 01:36 | 44:23 to 42:47 | 29.7% |
| Sled Pull | 01:08 | 06:04 to 04:56 | 21.1% |
| Burpees Broad Jump | 00:37 | 05:50 to 05:13 | 11.5% |
| Farmers Carry | 00:15 | 02:15 to 02:00 | 4.6% |
| Rowing | 00:07 | 05:15 to 05:08 | 2.2% |
| Sandbag Lunges | 00:01 | 04:14 to 04:13 | 0.3% |
| Ski Erg | 00:00 | 04:52 to 04:52 | 0.0% |
| Sled Push | 00:00 | 02:19 to 02:19 | 0.0% |
| Goethals Virginie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:56 | 00:00 | 04:56 -01:00 | 00:00 +00:00 |
| Ski Erg | 04:52 | 03:56 | 05:00 -00:08 | 04:56 -01:00 |
| Running 2 | 05:16 | 08:48 | 05:16 +00:00 | 09:56 -01:08 |
| Sled Push | 02:19 | 14:04 | 02:36 -00:17 | 15:12 -01:08 |
| Running 3 | 05:43 | 16:23 | 05:30 +00:13 | 17:48 -01:25 |
| Sled Pull | 06:04 | 22:06 | 05:21 +00:43 | 23:18 -01:12 |
| Running 4 | 05:59 | 28:10 | 05:32 +00:27 | 28:39 -00:29 |
| Burpees Broad Jump | 05:50 | 34:09 | 05:35 +00:15 | 34:11 -00:02 |
| Running 5 | 05:56 | 39:59 | 05:40 +00:16 | 39:46 +00:13 |
| Rowing | 05:15 | 45:55 | 05:15 +00:00 | 45:26 +00:29 |
| Running 6 | 05:56 | 51:10 | 05:34 +00:22 | 50:41 +00:29 |
| Farmers Carry | 02:15 | 57:06 | 02:09 +00:06 | 56:15 +00:51 |
| Running 7 | 05:31 | 59:21 | 05:31 +00:00 | 58:24 +00:57 |
| Sandbag Lunges | 04:14 | 01:04:52 | 04:26 -00:12 | 01:03:55 +00:57 |
| Running 8 | 06:09 | 01:09:06 | 05:52 +00:17 | 01:08:21 +00:45 |
| Wall Balls | 05:39 | 01:15:15 | 04:27 +01:12 | 01:14:13 +01:02 |
| Roxzone | 04:12 | 01:25:00 | 06:20 -02:08 | 01:25:00 |
In terms of overall time, Virginie completed the race in 01:25:00. Her total running time was 00:44:23, which was 01:42 slower than the average. This indicates that she may need to focus on improving her running performance to enhance her overall race time.
To improve the Run Total segment, Virginie should work on improving her overall fitness and transition time. This can be achieved through a combination of cardiovascular training, such as interval running and high-intensity interval training (HIIT), as well as strength training exercises that target the muscles used in running, such as squats, lunges, and plyometric exercises like jump squats and box jumps.
For the Wall Balls segment, Virginie should focus on improving her technique and efficiency. This can be achieved through practicing proper form and increasing strength in the legs, core, and upper body. Exercises such as squats, overhead presses, and medicine ball throws can help improve her performance in this segment.
In the Sled Pull segment, Virginie should work on increasing her speed and efficiency. This can be achieved through strength training exercises that target the muscles used in pulling, such as deadlifts, rows, and sled pushes. Additionally, practicing proper technique and using a strong leg drive can help improve performance in this segment.
For the Burpees Broad Jump segment, Virginie should focus on improving her speed and explosiveness. This can be achieved through plyometric exercises that target the muscles used in jumping, such as box jumps, jump squats, and explosive push-ups. Additionally, practicing proper form and using a quick and efficient movement pattern can help improve performance in this segment.
To improve performance in the Running 4, Running 6, Running 5, and Running 3 segments, Virginie should focus on improving her endurance and speed. This can be achieved through a combination of long-distance running, interval training, and hill sprints. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can help improve overall running performance.
Additionally, Virginie should make sure to properly warm up before the race to prepare her muscles for the physical demands of the event. This can include dynamic stretching, foam rolling, and activation exercises to activate the muscles used in the race.
During the race, Virginie should also prioritize proper hydration and nutrition to maintain energy levels and prevent fatigue. It is important to consume a balanced meal before the race and fuel with carbohydrates and electrolytes during the event.
Finally, Virginie should mentally prepare herself for the challenges of the race. Visualizing success, setting goals, and staying focused on the task at hand can help improve performance and maintain a positive mindset throughout the race.
By implementing these strategies and focusing on improving specific segments, Virginie Goethals can continue to excel in future Hyrox races and reach her full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Hoskings Joanne | 2023 Stockholm | 01:25:14 | |
| Bartel Valerie | 2023 Hamburg | 01:24:45 | |
| Rohde Anabel | 2024 Köln | 01:24:30 | |
| Dambrosio Alessandra | 2024 Turin | 01:25:00 | |
| Cammiss Amelia | 2024 London | 01:24:50 | |
| Morgan Casey | 2024 Melbourne | 01:24:53 | |
| Toller Debora | 2024 Rimini | 01:24:47 | |
| Leary Charlotte | 2023 London | 01:24:42 | |
| Naval Sevilla Claudia | 2024 Madrid | 01:25:19 | |
| Bein Sarah | 2023 Houston | 01:24:47 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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