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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 05:22. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:13 (From 47:51 to 44:38) | 59.9% |
| Rowing | 00:53 (From 06:08 to 05:15) | 16.5% |
| Ski Erg | 00:33 (From 05:33 to 05:00) | 10.2% |
| Sled Pull | 00:27 (From 05:44 to 05:17) | 8.4% |
| Sled Push | 00:16 (From 02:47 to 02:31) | 5.0% |
| BBJ | 00:00 (From 05:20 to 05:20) | 0.0% |
| Farmers Carry | 00:00 (From 02:04 to 02:04) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:08 to 04:08) | 0.0% |
| Wall Balls | 00:00 (From 04:13 to 04:13) | 0.0% |
| Curfs Eef | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:43 | 00:00 | 05:09 +00:34 | 00:00 +00:00 |
| Ski Erg | 05:33 | 05:43 | 05:05 +00:28 | 05:09 +00:34 |
| Running 2 | 05:20 | 11:16 | 05:26 -00:06 | 10:14 +01:02 |
| Sled Push | 02:47 | 16:36 | 02:42 +00:05 | 15:40 +00:56 |
| Running 3 | 05:26 | 19:23 | 05:44 -00:18 | 18:22 +01:01 |
| Sled Pull | 05:44 | 24:49 | 05:40 +00:04 | 24:06 +00:43 |
| Running 4 | 05:37 | 30:33 | 05:45 -00:08 | 29:46 +00:47 |
| Burpees Broad Jump | 05:20 | 36:10 | 05:56 -00:36 | 35:31 +00:39 |
| Running 5 | 05:38 | 41:30 | 05:53 -00:15 | 41:27 +00:03 |
| Rowing | 06:08 | 47:08 | 05:20 +00:48 | 47:20 -00:12 |
| Running 6 | 08:45 | 53:16 | 05:47 +02:58 | 52:40 +00:36 |
| Farmers Carry | 02:04 | 01:02:01 | 02:14 -00:10 | 58:27 +03:34 |
| Running 7 | 05:34 | 01:04:05 | 05:45 -00:11 | 01:00:41 +03:24 |
| Sandbag Lunges | 04:08 | 01:09:39 | 04:41 -00:33 | 01:06:26 +03:13 |
| Running 8 | 05:51 | 01:13:47 | 06:08 -00:17 | 01:11:07 +02:40 |
| Wall Balls | 04:13 | 01:19:38 | 04:52 -00:39 | 01:17:15 +02:23 |
| Roxzone | 05:09 | 01:28:52 | 06:45 -01:36 | 01:28:52 |
Eef Curfs showed strength in several segments, including Running 2, Sled Push, Running 3, Sled Pull, Running 4, Burpees Broad Jump, Running 5, Farmers Carry, Running 7, Sandbag Lunges, Running 8, and Wall Balls, where she performed faster than the average time. Her best running lap was 00:05:20, which was 00:19 faster than the average time.
To improve the Run Total segment, Eef Curfs should work on her overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT) workouts that combine running and strength exercises. Incorporating exercises like sprints, hill runs, and plyometric training will help improve cardiovascular endurance and overall running speed. Additionally, practicing quick and efficient transitions between exercise zones will reduce the time spent in the roxzone.
For Running 6, Eef Curfs should specifically focus on her running endurance. Long-distance running and endurance training should be incorporated into her training routine. Increasing her weekly mileage gradually and incorporating tempo runs, interval training, and hill repeats will help improve her running endurance and speed for this segment.
To address the Rowing segment, Eef Curfs should work on her rowing technique and overall upper body strength. Incorporating rowing intervals into her training routine will help improve her rowing speed and efficiency. Additionally, incorporating exercises like rows, pull-ups, and shoulder presses will help improve her upper body strength, which is crucial for rowing performance.
In the Running 1 segment, Eef Curfs should focus on improving her running speed and efficiency. Incorporating interval training, fartlek runs, and tempo runs into her training routine will help improve her running speed. Additionally, working on her running form and cadence will help improve her running efficiency and reduce the time lost in this segment.
For the Best Lap segment, Eef Curfs should focus on maintaining a consistent pace throughout the race. This can be achieved through pacing drills and practicing race-specific intervals. Additionally, mental preparation and visualization techniques can help improve her focus and execution during this segment.
To address the Ski Erg segment, Eef Curfs should focus on improving her technique and upper body strength. Incorporating ski erg intervals into her training routine will help improve her ski erg speed and efficiency. Additionally, incorporating exercises like push-ups, tricep dips, and shoulder presses will help improve her upper body strength, which is crucial for ski erg performance.
By implementing these strategies and focusing on the identified areas of improvement, Eef Curfs can enhance her performance in future HYROX races and continue to excel in her age group.
| Similar Athletes | |||
|---|---|---|---|
| Haanstra Sandra | 2022 Amsterdam | 01:28:45 | |
| London Irina | 2019 Essen | 01:28:33 | |
| Grauvogl Alexandra | 2024 Köln | 01:28:35 | |
| Power Fiona | 2024 Dublin | 01:28:41 | |
| Wati Saras | 2024 Singapore | 01:28:33 | |
| Kaiser Sonja | 2019 Hannover | 01:29:13 | |
| Brunner Evelyn | 2024 Singapore National Stadium | 01:29:00 | |
| Porzezińska Gosia | 2024 Poznan | 01:28:38 | |
| Fisher Jo Ann | 2024 Washington - North American Championships | 01:28:43 | |
| Biagioni Linda | 2024 Birmingham | 01:28:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Barcelona Vandeberg Robbert, Curfs Eef | 01:16:23 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Curfs Eef
