De Valk Robin 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 35-39 #174007 01:25:03 18th in AG | Top 24.7% 76th | Top 19.3%
-00:26
43:27
Run Total
-00:03
05:26
Avg. Lap
-01:11
03:40
Best Lap
+01:31
36:23
Workout Total
+00:11
04:32
Avg. Workout
-01:01
05:17
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 De Valk Robin'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 De Valk Robin'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 De Valk Robin'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 De Valk Robin'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 04:29. Check the detail of the improvement plan below.

02:10 Potential Improvement 48.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Push 02:10 04:31 to 02:21 48.3%
Run Total 00:40 43:27 to 42:47 14.9%
Farmers Carry 00:31 02:31 to 02:00 11.5%
Rowing 00:29 05:37 to 05:08 10.8%
Sandbag Lunges 00:22 04:35 to 04:13 8.2%
Wall Balls 00:16 04:16 to 04:00 5.9%
Ski Erg 00:01 04:55 to 04:54 0.4%
Sled Pull 00:00 04:51 to 04:51 0.0%
Burpees Broad Jump 00:00 05:07 to 05:07 0.0%

Splits Time

De Valk Robin Perfect Race
Splits Total Average Total
Running 1 03:40 00:00 04:57 -01:17 00:00 +00:00
Ski Erg 04:55 03:40 05:00 -00:05 04:57 -01:17
Running 2 05:29 08:35 05:16 +00:13 09:57 -01:22
Sled Push 04:31 14:04 02:37 +01:54 15:13 -01:09
Running 3 05:48 18:35 05:30 +00:18 17:50 +00:45
Sled Pull 04:51 24:23 05:22 -00:31 23:20 +01:03
Running 4 05:41 29:14 05:32 +00:09 28:42 +00:32
Burpees Broad Jump 05:07 34:55 05:35 -00:28 34:14 +00:41
Running 5 05:30 40:02 05:40 -00:10 39:49 +00:13
Rowing 05:37 45:32 05:15 +00:22 45:29 +00:03
Running 6 05:36 51:09 05:34 +00:02 50:44 +00:25
Farmers Carry 02:31 56:45 02:09 +00:22 56:18 +00:27
Running 7 05:34 59:16 05:31 +00:03 58:27 +00:49
Sandbag Lunges 04:35 01:04:50 04:26 +00:09 01:03:58 +00:52
Running 8 06:14 01:09:25 05:53 +00:21 01:08:24 +01:01
Wall Balls 04:16 01:15:39 04:28 -00:12 01:14:17 +01:22
Roxzone 05:17 01:25:03 06:18 -01:01 01:25:03
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Robin De Valk performed exceptionally well in the HYROX race in Amsterdam, ranking in the top 5% of all athletes with an overall rank of 76 out of 1473 participants. In his age group (35-39), he achieved a top 7% ranking with a position of 18 out of 254 athletes. These results reflect his strong fitness level and dedication to training.

His overall time of 01:25:03 showcases his endurance and determination throughout the race. However, it is important to note that his total running time of 00:43:27 was 49 seconds slower than the average. This indicates an area of improvement in his running performance, which will be addressed in the following sections.

Segments to Improve


1. Sled Push:
Robin's time of 00:04:31 for the Sled Push segment was 01:33 slower than the average. To improve in this area, he should focus on building strength and power in his lower body. Exercises such as squats, deadlifts, and lunges can help develop the necessary muscles. Additionally, practicing proper pushing technique and maintaining a consistent rhythm during the Sled Push will lead to faster times.

2. Run Total:
Although Robin's overall running time was slower than average, the specific segments where he lost the most time were Running 2, Running 3, and Running 8. To enhance his running performance, Robin should incorporate interval training and tempo runs into his training routine. These workouts will help improve his speed and endurance. Additionally, focusing on running form and efficiency can lead to faster times. Incorporating drills such as high knees, butt kicks, and strides can help improve running technique.

3. Rowing:
Robin's time of 00:05:37 for the Rowing segment was 24 seconds slower than the average. To improve rowing efficiency and speed, he should focus on building strength in the upper body, particularly the back and arms. Exercises such as rows, pull-ups, and lat pulldowns can help develop these muscles. Additionally, practicing proper rowing technique, including maintaining a strong core and utilizing leg drive, will lead to faster times.

4. Running 3:
Robin's time of 00:05:48 for Running 3 was 19 seconds slower than the average. To improve his performance in this segment, he should focus on increasing his endurance through long-distance runs and hill training. Incorporating interval training and speed workouts can also help improve his speed and efficiency during this segment.

5. Running 2:
Robin's time of 00:05:29 for Running 2 was 17 seconds slower than the average. To improve in this area, he should focus on building speed and explosiveness through interval training and sprint workouts. Incorporating drills such as hill sprints and ladder drills can also help improve his running performance.

6. Farmers Carry:
Robin's time of 00:02:31 for the Farmers Carry segment was 16 seconds slower than the average. To improve in this area, he should focus on building grip strength and overall endurance. Exercises such as farmer's walks, dead hangs, and kettlebell swings can help develop grip strength. Additionally, incorporating exercises that target the core and upper body, such as planks and push-ups, can improve overall endurance during the Farmers Carry.

Strategies


1. Pacing:
It is important for Robin to maintain a consistent pace throughout the race. Avoid starting too fast and burning out early or starting too slow and leaving energy untapped towards the end. Finding a steady pace that allows for sustainable effort and efficient movement will lead to better overall performance.

2. Transitions:
To minimize time spent in the roxzone, Robin should focus on improving his overall fitness level and transition time. This can be achieved through dedicated training sessions that specifically target quick transitions between exercises. Incorporating circuit training and practicing quick equipment adjustments will help reduce time spent in the roxzone.

3. Mental Preparation:
HYROX races require mental resilience and focus. Robin should incorporate mental preparation techniques such as visualization, positive self-talk, and goal setting into his training routine. This will help him stay motivated, focused, and determined throughout the race.

In conclusion, Robin De Valk displayed an impressive performance in the HYROX race in Amsterdam. While his overall ranking was excellent, there are specific areas where he can improve to enhance his performance. By focusing on targeted training strategies, such as building strength, improving running technique, and optimizing transitions, Robin can continue to excel in future races. With dedication and consistent training, he has the potential to achieve even higher rankings and improve his overall race performance.

Similar Athletes
Labellarte Tayler 2023 Los Angeles 01:24:47
Ayesa González Marta 2023 Bilbao 01:24:45
Anderson Brittaney 2023 London 01:25:13
Götze Stefanie 2024 Berlin 01:25:19
Buckland Zoe 2023 London 01:25:16
Christiani Sonja 2022 Hamburg 01:24:36
Kower Katja 2022 Essen 01:25:28
Appelt Julia 2019 Frankfurt 01:25:11
López De Silva Gmez Sandra 2023 Malaga 01:25:11
Shackleton Kate 2022 London 01:25:30

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