Van Der Molen Lisette Hyrox Result

Dive into this athlete’s performance at 2023 Maastricht European Championships 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 #183507 01:21:56 13th in AG | Top 31.0% 81st | Top 30.8%
+03:50
46:03
Run Total
+00:29
05:46
Avg. Lap
+00:40
05:20
Best Lap
-02:27
31:20
Workout Total
-00:18
03:55
Avg. Workout
-01:13
04:35
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 Van Der Molen Lisette'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 Van Der Molen Lisette'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 Van Der Molen Lisette'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 Van Der Molen Lisette'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 06:41. Check the detail of the improvement plan below.

05:05 Potential Improvement 76.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 05:05 46:03 to 40:58 76.1%
Sandbag Lunges 01:07 05:03 to 03:56 16.7%
Farmers Carry 00:12 02:06 to 01:54 3.0%
Ski Erg 00:09 04:57 to 04:48 2.2%
Rowing 00:08 05:09 to 05:01 2.0%
Sled Push 00:00 02:07 to 02:07 0.0%
Sled Pull 00:00 04:00 to 04:00 0.0%
Burpees Broad Jump 00:00 04:25 to 04:25 0.0%
Wall Balls 00:00 03:33 to 03:33 0.0%

Splits Time

Van Der Molen Lisette Perfect Race
Splits Total Average Total
Running 1 06:07 00:00 04:42 +01:25 00:00 +00:00
Ski Erg 04:57 06:07 04:56 +00:01 04:42 +01:25
Running 2 05:20 11:04 05:04 +00:16 09:38 +01:26
Sled Push 02:07 16:24 02:31 -00:24 14:42 +01:42
Running 3 05:27 18:31 05:21 +00:06 17:13 +01:18
Sled Pull 04:00 23:58 05:10 -01:10 22:34 +01:24
Running 4 05:33 27:58 05:21 +00:12 27:44 +00:14
Burpees Broad Jump 04:25 33:31 05:17 -00:52 33:05 +00:26
Running 5 05:52 37:56 05:28 +00:24 38:22 -00:26
Rowing 05:09 43:48 05:10 -00:01 43:50 -00:02
Running 6 05:47 48:57 05:23 +00:24 49:00 -00:03
Farmers Carry 02:06 54:44 02:07 -00:01 54:23 +00:21
Running 7 05:45 56:50 05:21 +00:24 56:30 +00:20
Sandbag Lunges 05:03 01:02:35 04:17 +00:46 01:01:51 +00:44
Running 8 06:17 01:07:38 05:41 +00:36 01:06:08 +01:30
Wall Balls 03:33 01:13:55 04:19 -00:46 01:11:49 +02:06
Roxzone 04:35 01:21:56 05:48 -01:13 01:21:56
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lisette Van Der Molen had a strong performance in the HYROX race at the 2023 Maastricht European Championships. She achieved an overall rank of 81 out of 827 athletes, which places her in the top 9% of all competitors. In her age group (40-44), she placed 13th out of 126 athletes, which is in the top 10%. Her overall time was 01:21:56, with a total running time of 00:46:03. It is worth noting that her total running time was 04:47 slower than the average for her finish time.

Segments to Improve


Based on the splits analysis, there are several segments where Lisette lost time compared to the average for her finish time. The segments with the most time lost include Running 1, Best Lap, Sandbag Lunges, Running 8, Running 5, Running 6, Running 7, Running 2, and Running 4.

To improve her performance in these segments, Lisette should focus on specific training strategies and techniques.

For Running 1, Lisette was 01:31 slower than the average. To improve her pace, she should work on her speed and agility through interval training. Incorporating sprints and shuttle runs into her training routine will help her increase her speed and improve her performance in this segment.

In the Best Lap segment, Lisette had a solid time of 00:05:20. To further enhance her performance in this segment, she can focus on improving her running form and technique. Incorporating drills such as high knees, butt kicks, and bounding exercises will help her develop better running mechanics and increase her speed.

During the Sandbag Lunges segment, Lisette was 00:45 slower than the average. To improve her performance in this segment, she should focus on increasing her lower body strength and endurance. Exercises such as squats, lunges, and step-ups with weights will help her build strength in the muscles used during the lunges. Additionally, incorporating exercises that target the core, such as planks and Russian twists, will help improve stability and control during the lunges.

In the Running 8 segment, Lisette was 00:27 slower than the average. To improve her pace in this segment, she should focus on increasing her endurance through long-distance running. Incorporating longer runs into her training routine will help her build the necessary stamina to maintain a faster pace over longer distances.

For Running 5, 6, and 7, Lisette was between 00:24 and 00:25 slower than the average. To improve her performance in these segments, she should focus on interval training and tempo runs. Incorporating short bursts of high-intensity running followed by recovery periods will help improve her speed and endurance.

In the Running 2 and Running 4 segments, Lisette was between 00:12 and 00:17 slower than the average. To improve her pace in these segments, she should focus on incorporating hill training into her routine. Running uphill will help build leg strength and improve overall running performance.

Strategies


To improve her overall performance in future races, Lisette should consider the following strategies:

1. Pacing:
Based on the splits analysis, Lisette's pacing was consistent throughout the race. However, she should aim to maintain a steady pace without starting too fast or too slow. This can be achieved through better race strategy planning and practicing pacing during training runs.

2. Transition Time:
Lisette's Roxzone time was 01:02 faster than the average. To further improve her transition time, she should focus on improving her overall fitness and agility. Incorporating exercises such as agility ladder drills and plyometric exercises will help increase her speed and efficiency during transitions.

3. Strength Training:
Lisette's performance in the strength-related segments, such as Sled Push, Sled Pull, and Farmers Carry, was generally strong. To maintain and improve this strength, she should continue to incorporate regular strength training exercises into her routine. Focusing on compound exercises such as deadlifts, squats, and overhead presses will help improve overall strength and performance in these segments.

4. Running Training:
Lisette's total running time was 04:47 slower than the average. To improve her running performance, she should focus on incorporating more running-specific workouts into her training routine. This can include interval training, tempo runs, and long-distance runs to enhance both speed and endurance.

By implementing these strategies and focusing on specific training techniques, Lisette can further enhance her performance in future HYROX races.

Similar Athletes
Prieto Jiménez Carlota 2024 Madrid 01:21:41
Rehn Lea 2024 Frankfurt 01:22:19
Parcells Rexi 2023 New York 01:21:58
Dann Yazmeen 2023 London 01:22:00
Uhlmann Franziska 2022 Hamburg 01:21:53
Goodall Eilidh 2024 London 01:21:47
Monaghan Amelia 2024 Sports Direct HYROX London 01:22:06
Rice Amiee 2022 Manchester 01:22:10
Modler Laura 2024 Hamburg 01:22:08
Korol Faye 2022 London 01:21:33

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