Dielen Liselot Hyrox Result

Dive into this athlete’s performance at 2023 Rotterdam 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 609 similar athletes.

Performance Highlights

NED NED Flag Women U24 #170014 01:47:14 25th in AG | Top 80.6% 208th | Top 71.7%
+05:54
59:46
Run Total
+00:45
07:28
Avg. Lap
-00:26
05:16
Best Lap
-05:33
39:06
Workout Total
-00:41
04:53
Avg. Workout
-00:18
08:28
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 609 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 609 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Dielen Liselot'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 Dielen Liselot'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 609 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 Dielen Liselot'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 Dielen Liselot'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 07:16. Check the detail of the improvement plan below.

07:09 Potential Improvement 98.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 07:09 59:46 to 52:37 98.4%
Farmers Carry 00:07 02:43 to 02:36 1.6%
Ski Erg 00:00 05:14 to 05:14 0.0%
Sled Push 00:00 02:39 to 02:39 0.0%
Sled Pull 00:00 06:09 to 06:09 0.0%
Burpees Broad Jump 00:00 07:13 to 07:13 0.0%
Rowing 00:00 05:07 to 05:07 0.0%
Sandbag Lunges 00:00 05:13 to 05:13 0.0%
Wall Balls 00:00 04:48 to 04:48 0.0%

Splits Time

Dielen Liselot Perfect Race
Splits Total Average Total
Running 1 05:16 00:00 05:42 -00:26 00:00 +00:00
Ski Erg 05:14 05:16 05:26 -00:12 05:42 -00:26
Running 2 07:12 10:30 06:21 +00:51 11:08 -00:38
Sled Push 02:39 17:42 03:16 -00:37 17:29 +00:13
Running 3 07:30 20:21 06:44 +00:46 20:45 -00:24
Sled Pull 06:09 27:51 07:05 -00:56 27:29 +00:22
Running 4 07:36 34:00 06:46 +00:50 34:34 -00:34
Burpees Broad Jump 07:13 41:36 07:56 -00:43 41:20 +00:16
Running 5 07:59 48:49 07:00 +00:59 49:16 -00:27
Rowing 05:07 56:48 05:47 -00:40 56:16 +00:32
Running 6 07:46 01:01:55 06:51 +00:55 01:02:03 -00:08
Farmers Carry 02:43 01:09:41 02:37 +00:06 01:08:54 +00:47
Running 7 08:00 01:12:24 06:48 +01:12 01:11:31 +00:53
Sandbag Lunges 05:13 01:20:24 06:00 -00:47 01:18:19 +02:05
Running 8 08:31 01:25:37 07:37 +00:54 01:24:19 +01:18
Wall Balls 04:48 01:34:08 06:32 -01:44 01:31:56 +02:12
Roxzone 08:28 01:47:14 08:46 -00:18 01:47:14
Based on 609 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Liselot Dielen performed well in the Hyrox race, finishing in the top 24% of all athletes and the top 32% in her age group. Her overall time of 01:47:14 is commendable, but there are areas where she can make improvements for future races.

Liselot's total running time of 00:59:46 is 07:01 slower than the average for her finish time. This indicates that she may need to focus on improving her overall fitness and transition time. Additionally, her best running lap of 00:05:16 suggests that she has a strong running profile and should continue to train her strength.

Segments to Improve


1. Running 7:
Liselot's time of 00:08:00 in this segment was 01:10 slower than the average. To improve this, she can focus on interval training and speed work to increase her running speed and endurance. Incorporating sprints and hill repeats into her training routine can help her improve her overall running performance.

2. Running 2:
With a time of 00:07:12, Liselot was 00:55 slower than the average in this segment. To improve, she should focus on building her endurance and stamina. Incorporating longer distance runs into her training routine can help her improve her performance in this segment.

3. Running 5:
Liselot's time of 00:07:59 in this segment was 00:53 slower than the average. To improve, she should work on maintaining a consistent pace throughout the race. Tempo runs and interval training can help her develop better pacing strategies and improve her overall running performance.

4. Running 6:
Liselot's time of 00:07:46 in this segment was 00:52 slower than the average. To improve, she can incorporate strength training exercises that target her lower body muscles, such as squats and lunges, to improve her running performance. Additionally, focusing on proper running form and technique can help her become more efficient and reduce the time lost in this segment.

5. Running 4:
Liselot's time of 00:07:36 in this segment was 00:49 slower than the average. To improve, she can work on increasing her running speed and endurance through interval training and hill repeats. Incorporating speed drills, such as sprints and fartleks, can also help her improve her performance in this segment.

Strategies


- Liselot should focus on maintaining a consistent pace throughout the race to avoid burning out early. This can be achieved by practicing proper pacing strategies during training runs and working on mental toughness to push through fatigue.

- She should also pay attention to her transitions in the roxzone to minimize time lost. Practicing quick and efficient transitions during training can help improve her overall race time.

- Liselot should consider incorporating strength training exercises into her routine to improve her overall fitness and performance. This can include exercises such as squats, lunges, deadlifts, and plyometric movements to improve her strength and power.

- It is important for Liselot to listen to her body and prioritize recovery. Incorporating rest days and active recovery activities, such as yoga or swimming, into her training schedule can help prevent injuries and improve overall performance.

Overall, Liselot Dielen has shown great potential in the Hyrox race. By focusing on improving her running segments, optimizing her transitions, and incorporating strength training into her routine, she can continue to improve her performance and achieve even better results in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Keppler Jasmine 2024 Köln 01:47:29
Hüttenhoff Melanie Yvonne 2024 Berlin 01:47:13
Sutton Eloise 2024 London 01:47:18
Damen Pamela 2023 Rotterdam 01:47:40
Lenshof Tina 2023 Stockholm 01:47:39
Sawtell Rebecca 2023 London 01:46:59
Hommen Susanne 2024 Maastricht 01:47:34
KöhlerHickisch Sophia 2024 Hamburg 01:47:25
Horsmans Kelly 2019 Oberhausen 01:46:54
Roue Jodie 2023 London 01:47:12

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Amsterdam 01:43:40
2024 Rotterdam 01:43:01

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download