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 463 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 Van Dam Joanke's 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 Van Dam Joanke 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 Van Dam Joanke’s 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 Van Dam Joanke'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 06:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:13 | 58:04 to 53:51 | 64.9% |
| Rowing | 01:12 | 07:02 to 05:50 | 18.5% |
| Sled Pull | 00:37 | 07:46 to 07:09 | 9.5% |
| Farmers Carry | 00:19 | 03:01 to 02:42 | 4.9% |
| Ski Erg | 00:09 | 05:39 to 05:30 | 2.3% |
| Sled Push | 00:00 | 02:57 to 02:57 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:51 to 07:51 | 0.0% |
| Sandbag Lunges | 00:00 | 05:34 to 05:34 | 0.0% |
| Wall Balls | 00:00 | 04:36 to 04:36 | 0.0% |
| Van Dam Joanke | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:17 | 00:00 | 06:00 +00:17 | 00:00 +00:00 |
| Ski Erg | 05:39 | 06:17 | 05:29 +00:10 | 06:00 +00:17 |
| Running 2 | 06:13 | 11:56 | 06:26 -00:13 | 11:29 +00:27 |
| Sled Push | 02:57 | 18:09 | 03:19 -00:22 | 17:55 +00:14 |
| Running 3 | 07:59 | 21:06 | 06:46 +01:13 | 21:14 -00:08 |
| Sled Pull | 07:46 | 29:05 | 07:12 +00:34 | 28:00 +01:05 |
| Running 4 | 07:13 | 36:51 | 06:54 +00:19 | 35:12 +01:39 |
| Burpees Broad Jump | 07:51 | 44:04 | 08:26 -00:35 | 42:06 +01:58 |
| Running 5 | 08:18 | 51:55 | 07:13 +01:05 | 50:32 +01:23 |
| Rowing | 07:02 | 01:00:13 | 05:51 +01:11 | 57:45 +02:28 |
| Running 6 | 07:31 | 01:07:15 | 06:59 +00:32 | 01:03:36 +03:39 |
| Farmers Carry | 03:01 | 01:14:46 | 02:41 +00:20 | 01:10:35 +04:11 |
| Running 7 | 07:01 | 01:17:47 | 06:58 +00:03 | 01:13:16 +04:31 |
| Sandbag Lunges | 05:34 | 01:24:48 | 06:11 -00:37 | 01:20:14 +04:34 |
| Running 8 | 07:35 | 01:30:22 | 07:47 -00:12 | 01:26:25 +03:57 |
| Wall Balls | 04:36 | 01:37:57 | 06:52 -02:16 | 01:34:12 +03:45 |
| Roxzone | 08:03 | 01:50:30 | 09:26 -01:23 | 01:50:30 |
Joanke's best running lap was completed in 00:06:13, which indicates her potential for speed and efficiency in running. However, her performance in some of the running segments was slower than average, particularly in Running 1, Running 3, Running 5, and Running 6.
- Efficient transitions: The Roxzone time spent between exercise zones is an important factor in overall race performance. Joanke should work on improving her transition time by practicing quick and efficient movements between exercises. Incorporating specific drills and exercises that mimic the movements required during transitions can help her become more efficient in this aspect of the race.
- Mental preparation: HYROX races require mental toughness and resilience. Joanke should focus on developing mental strategies to stay motivated and focused throughout the race. Visualization exercises, positive self-talk, and setting smaller goals within each segment can all contribute to improved mental performance during the race.
- Strength and conditioning: Joanke should continue to prioritize strength and conditioning training to improve her overall performance. This includes exercises that target both upper and lower body strength, such as weightlifting, plyometrics, and functional movements. Incorporating regular strength training sessions into her training routine can help improve her overall power, endurance, and performance in the strength-focused segments of the race.
By implementing these strategies and focusing on the identified areas of improvement, Joanke Van Dam can enhance her performance in future HYROX races and continue to excel in her age group.
| Similar Athletes | |||
|---|---|---|---|
| Bootham Chloe Alice Louise | 2023 Glasgow | 01:50:57 | |
| Brown Zoe | 2024 Birmingham | 01:50:43 | |
| Rikunenko Helen | 2024 Manchester | 01:50:56 | |
| Grannetia Deborah | 2024 Rotterdam | 01:50:42 | |
| Gonalves Andreia | 2023 Valencia | 01:50:59 | |
| Terci Andressa | 2022 New York | 01:50:11 | |
| Salpaoja Cecilia | 2024 Stockholm | 01:50:18 | |
| Southward Megan | 2024 Birmingham | 01:50:59 | |
| Barajas Maria | 2024 Anaheim | 01:50:31 | |
| Low Ming Li | 2024 Hong Kong | 01:50:11 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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