Season 24/25 2024 Amsterdam (3803) HYROX (3321) Women (1092) Pon Roos

Pon Roos 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 #130025 01:28:08 81st in AG | Top 36.8% 353rd | Top 32.3%
-03:35
41:46
Run Total
-00:26
05:13
Avg. Lap
+00:02
05:00
Best Lap
+03:59
40:12
Workout Total
+00:30
05:01
Avg. Workout
-00:23
06:13
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 Pon Roos'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 Pon Roos'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 Pon Roos'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 Pon Roos'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 07:08. Check the detail of the improvement plan below.

04:48 Potential Improvement 67.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 04:48 10:22 to 05:34 67.3%
Wall Balls 02:14 06:32 to 04:18 31.3%
Rowing 00:06 05:20 to 05:14 1.4%
Ski Erg 00:00 04:45 to 04:45 0.0%
Sled Push 00:00 01:50 to 01:50 0.0%
Sled Pull 00:00 05:01 to 05:01 0.0%
Farmers Carry 00:00 01:56 to 01:56 0.0%
Sandbag Lunges 00:00 04:26 to 04:26 0.0%
Run Total 00:00 41:46 to 41:46 0.0%

Splits Time

Pon Roos Perfect Race
Splits Total Average Total
Running 1 03:16 00:00 05:02 -01:46 00:00 +00:00
Ski Erg 04:45 03:16 05:04 -00:19 05:02 -01:46
Running 2 05:00 08:01 05:25 -00:25 10:06 -02:05
Sled Push 01:50 13:01 02:39 -00:49 15:31 -02:30
Running 3 05:29 14:51 05:41 -00:12 18:10 -03:19
Sled Pull 05:01 20:20 05:35 -00:34 23:51 -03:31
Running 4 05:29 25:21 05:43 -00:14 29:26 -04:05
Burpees Broad Jump 10:22 30:50 05:57 +04:25 35:09 -04:19
Running 5 05:37 41:12 05:52 -00:15 41:06 +00:06
Rowing 05:20 46:49 05:19 +00:01 46:58 -00:09
Running 6 05:25 52:09 05:46 -00:21 52:17 -00:08
Farmers Carry 01:56 57:34 02:13 -00:17 58:03 -00:29
Running 7 05:44 59:30 05:44 +00:00 01:00:16 -00:46
Sandbag Lunges 04:26 01:05:14 04:39 -00:13 01:06:00 -00:46
Running 8 05:49 01:09:40 06:06 -00:17 01:10:39 -00:59
Wall Balls 06:32 01:15:29 04:47 +01:45 01:16:45 -01:16
Roxzone 06:13 01:28:08 06:36 -00:23 01:28:08
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Roos Pon delivered an impressive overall performance at the 2024 Amsterdam Hyrox event, securing a top 11% finish among 3118 athletes and a top 12% rank in her age group. Her total time of 01:28:08 was bolstered significantly by her excellent running capabilities, with a total running time of 00:41:46, which was 04:20 faster than the average. This suggests that Roos has a strong runner profile. Her initial running splits indicate a very energetic start, particularly in Running 1, where she achieved a 2nd percentile rank, suggesting a potential pacing issue where she might have started too fast compared to the average. This could have influenced her performance in strength-oriented segments like Burpees Broad Jump and Wall Balls.

Segments to Improve

  • Burpees Broad Jump: Roos was 04:30 slower than average, placing her in the 100th percentile. This indicates a significant area for improvement. To enhance performance:
    • Technique Drills: Focus on improving form by ensuring efficient hip extension and minimizing ground contact time. Incorporate burpee technique drills with an emphasis on explosive power and rhythm.
    • Strength and Conditioning: Integrate plyometric exercises such as box jumps and squat jumps to improve explosive power.
    • Endurance Training: Conduct high-intensity interval training (HIIT) sessions focusing on burpees to improve cardiovascular endurance and muscular stamina.
  • Wall Balls: Her time was 02:12 slower than average. Suggestions include:
    • Form Refinement: Work on squat depth and release timing to ensure efficient transfer of power to the ball.
    • Strength Training: Incorporate thrusters and front squats to build leg and shoulder strength.
    • Conditioning: Practice high-rep wall ball sets to build stamina and muscle endurance.
  • Roxzone: Though slightly faster than average, optimizing transition speed can further enhance performance:
    • Transition Drills: Practice quick transitions between exercises, focusing on minimizing rest and maintaining momentum.
    • General Fitness: Improve overall cardiovascular fitness to reduce recovery time needed between segments.

Race Strategies

  • Start with Controlled Pacing: While Roos's initial burst of speed is commendable, starting more conservatively can help preserve energy for strength segments and avoid burnout.
  • Focus on Efficient Transitions: Reducing time in the Roxzone by preparing mentally and physically for the next segment will help maintain momentum and improve overall time.
  • Balanced Training Approach: Given her strong running profile, Roos should incorporate more strength training to balance her capabilities and improve in strength-focused segments.
Similar Athletes
Bardol Kathryn 2023 Chicago 01:28:37
Joosten Marlous 2022 Amsterdam 01:28:05
Elliott Rachel 2023 Chicago 01:27:56
Mcdermott Lauren 2023 London 01:28:17
Bienert Sandra 2023 Hamburg 01:27:46
Von Der Weth Nicole 2019 Nürnberg 01:28:12
Davies Amy 2023 Birmingham 01:27:59
Bartela Patrycja 2024 Poznan 01:28:24
Schneider Nina 2024 Karlsruhe 01:28:29
Reid Ira Rasyid 2023 Singapore 01:27:55

Measure Your Performance Against Top Athletes

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