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.
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 De Jong Yulia'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 Jong Yulia'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 De Jong Yulia'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 De Jong Yulia'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 05:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:00 | 48:48 to 44:48 | 68.4% |
| Burpees Broad Jump | 00:48 | 06:30 to 05:42 | 13.7% |
| Sled Pull | 00:35 | 05:53 to 05:18 | 10.0% |
| Ski Erg | 00:21 | 05:22 to 05:01 | 6.0% |
| Sled Push | 00:04 | 02:36 to 02:32 | 1.1% |
| Farmers Carry | 00:03 | 02:09 to 02:06 | 0.9% |
| Rowing | 00:00 | 05:14 to 05:14 | 0.0% |
| Sandbag Lunges | 00:00 | 04:17 to 04:17 | 0.0% |
| Wall Balls | 00:00 | 03:20 to 03:20 | 0.0% |
| De Jong Yulia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:43 | 00:00 | 05:10 -01:27 | 00:00 +00:00 |
| Ski Erg | 05:22 | 03:43 | 05:06 +00:16 | 05:10 -01:27 |
| Running 2 | 08:31 | 09:05 | 05:26 +03:05 | 10:16 -01:11 |
| Sled Push | 02:36 | 17:36 | 02:45 -00:09 | 15:42 +01:54 |
| Running 3 | 06:00 | 20:12 | 05:45 +00:15 | 18:27 +01:45 |
| Sled Pull | 05:53 | 26:12 | 05:42 +00:11 | 24:12 +02:00 |
| Running 4 | 05:53 | 32:05 | 05:46 +00:07 | 29:54 +02:11 |
| Burpees Broad Jump | 06:30 | 37:58 | 05:59 +00:31 | 35:40 +02:18 |
| Running 5 | 06:08 | 44:28 | 05:54 +00:14 | 41:39 +02:49 |
| Rowing | 05:14 | 50:36 | 05:22 -00:08 | 47:33 +03:03 |
| Running 6 | 05:45 | 55:50 | 05:48 -00:03 | 52:55 +02:55 |
| Farmers Carry | 02:09 | 01:01:35 | 02:16 -00:07 | 58:43 +02:52 |
| Running 7 | 06:06 | 01:03:44 | 05:46 +00:20 | 01:00:59 +02:45 |
| Sandbag Lunges | 04:17 | 01:09:50 | 04:42 -00:25 | 01:06:45 +03:05 |
| Running 8 | 06:46 | 01:14:07 | 06:10 +00:36 | 01:11:27 +02:40 |
| Wall Balls | 03:20 | 01:20:53 | 04:51 -01:31 | 01:17:37 +03:16 |
| Roxzone | 05:12 | 01:29:17 | 06:49 -01:37 | 01:29:17 |
To improve Yulia's performance in the Run Total segment, she should focus on improving her overall fitness and transition time. Increasing her endurance through interval training and incorporating strength exercises like lunges and squats can help improve her running performance.
For the Running 2 segment, Yulia should work on her running technique and speed. Interval training, hill sprints, and tempo runs can help improve her running efficiency and overall speed.
In the Burpees Broad Jump segment, Yulia can work on improving her explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral jumps can help increase her power output and improve her performance in this segment.
To improve her performance in the Ski Erg segment, Yulia should focus on building her upper body and core strength. Exercises such as rowing, pull-ups, and planks can help improve her strength and endurance on the Ski Erg machine.
In the Running 7 and Running 5 segments, Yulia should work on maintaining a consistent pace and improving her endurance. Incorporating long distance runs, tempo runs, and fartlek training can help improve her endurance and pacing.
For the Running 3 segment, Yulia can focus on improving her running efficiency and technique. Incorporating drills such as high knees, butt kicks, and strides can help improve her running form and speed.
Yulia should also make sure to properly warm up before the race to activate her muscles and prepare her body for the demands of the race. Dynamic stretching, foam rolling, and mobility exercises can help improve her range of motion and reduce the risk of injury.
During the race, Yulia should also pay attention to her nutrition and hydration. Proper fueling before and during the race can help maintain her energy levels and improve her performance.
Lastly, Yulia should practice race-specific drills and exercises to simulate the demands of the Hyrox race. Incorporating exercises such as sled pushes, sled pulls, sandbag lunges, and wall balls into her training routine can help her become more familiar with these movements and improve her performance on race day.
Overall, by focusing on improving her overall fitness, working on specific weaknesses, and implementing race strategies, Yulia De Jong can further enhance her performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Armstrong Eddi | 2024 Sports Direct HYROX London | 01:29:13 | |
| Sapino Giorgia | 2024 Milan | 01:28:47 | |
| Huddleston Laura | 2023 Dallas | 01:29:15 | |
| Muphy Steph | 2023 London | 01:28:57 | |
| Brandt Lea | 2023 Hamburg | 01:29:23 | |
| Reed Vijay | 2024 Sports Direct HYROX London | 01:29:26 | |
| Corpina Federica Margherita | 2024 Milan | 01:28:58 | |
| Moreno Patricia | 2022 Los Angeles | 01:29:11 | |
| Saunders Prue | 2023 Melbourne | 01:29:46 | |
| Blais Brigitte | 2023 Chicago | 01:29:18 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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