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 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 Van Dongen Marcia'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 Dongen Marcia'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 Van Dongen Marcia'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 Van Dongen Marcia'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 04:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:49 | 07:16 to 05:27 | 37.1% |
| Sandbag Lunges | 01:02 | 05:40 to 04:38 | 21.1% |
| Burpees Broad Jump | 00:39 | 06:32 to 05:53 | 13.3% |
| Sled Push | 00:36 | 03:12 to 02:36 | 12.2% |
| Ski Erg | 00:30 | 05:33 to 05:03 | 10.2% |
| Rowing | 00:18 | 05:36 to 05:18 | 6.1% |
| Farmers Carry | 00:00 | 02:02 to 02:02 | 0.0% |
| Wall Balls | 00:00 | 04:28 to 04:28 | 0.0% |
| Run Total | 00:00 | 44:23 to 44:23 | 0.0% |
| Van Dongen Marcia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:42 | 00:00 | 05:10 -01:28 | 00:00 +00:00 |
| Ski Erg | 05:33 | 03:42 | 05:09 +00:24 | 05:10 -01:28 |
| Running 2 | 05:32 | 09:15 | 05:31 +00:01 | 10:19 -01:04 |
| Sled Push | 03:12 | 14:47 | 02:47 +00:25 | 15:50 -01:03 |
| Running 3 | 05:46 | 17:59 | 05:51 -00:05 | 18:37 -00:38 |
| Sled Pull | 07:16 | 23:45 | 05:52 +01:24 | 24:28 -00:43 |
| Running 4 | 05:45 | 31:01 | 05:52 -00:07 | 30:20 +00:41 |
| Burpees Broad Jump | 06:32 | 36:46 | 06:14 +00:18 | 36:12 +00:34 |
| Running 5 | 05:52 | 43:18 | 06:00 -00:08 | 42:26 +00:52 |
| Rowing | 05:36 | 49:10 | 05:25 +00:11 | 48:26 +00:44 |
| Running 6 | 05:51 | 54:46 | 05:54 -00:03 | 53:51 +00:55 |
| Farmers Carry | 02:02 | 01:00:37 | 02:16 -00:14 | 59:45 +00:52 |
| Running 7 | 05:53 | 01:02:39 | 05:53 +00:00 | 01:02:01 +00:38 |
| Sandbag Lunges | 05:40 | 01:08:32 | 04:53 +00:47 | 01:07:54 +00:38 |
| Running 8 | 06:06 | 01:14:12 | 06:18 -00:12 | 01:12:47 +01:25 |
| Wall Balls | 04:28 | 01:20:18 | 05:00 -00:32 | 01:19:05 +01:13 |
| Roxzone | 06:31 | 01:31:08 | 07:03 -00:32 | 01:31:08 |
One of Marcia's strengths is her running ability. Her total running time of 00:44:23 was 00:56 faster than the average for her finish time. This indicates that she has a solid foundation in running and should continue to focus on maintaining and improving her running performance.
To improve in the Sled Pull segment, Marcia should focus on building strength and endurance in her upper body and core. Exercises such as pull-ups, push-ups, and planks can help improve her pulling power and stability. Additionally, practicing sled pulls with heavier weights during training sessions will help her become more efficient in this segment.
In the Sandbag Lunges segment, Marcia should work on improving her lower body strength and stability. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles used in lunges. Incorporating balance and stability exercises such as single-leg squats or Bulgarian split squats will also assist in improving her performance in this segment.
The Burpees Broad Jump segment can be improved by focusing on explosive power and cardiovascular endurance. Incorporating exercises such as box jumps, squat jumps, and high-intensity interval training (HIIT) into her training routine will help improve her ability to perform burpees quickly and efficiently.
For the Ski Erg and Rowing segments, Marcia should focus on improving her technique and cardiovascular endurance. Practicing proper form and technique on the Ski Erg and rowing machine will help her become more efficient in these segments. In addition, incorporating interval training and longer endurance workouts into her training routine will improve her cardiovascular fitness, ultimately enhancing her performance in these segments.
Marcia should also strategize her transitions between segments to minimize time spent in the Roxzone. Improving overall fitness and working on transition times during training sessions will help her optimize her performance during the race.
Incorporating specific drills and exercises targeting the segments that need improvement into her training routine will allow Marcia to enhance her performance in those areas. By focusing on strength, endurance, and technique, she will be well-prepared to excel in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Bartlett Lucy | 2024 Madrid | 01:30:56 | |
| Kennedy Molly | 2024 Glasgow | 01:30:51 | |
| Heidemans Christel | 2023 Amsterdam | 01:31:28 | |
| Manu Simrit | 2024 Manchester | 01:31:05 | |
| Klos Jennifer | 2023 München | 01:31:22 | |
| Iurova Anastasiia | 2022 Wien | 01:31:19 | |
| Ring Kate | 2024 Dublin | 01:30:39 | |
| Isbarn Sonja | 2022 Hamburg | 01:31:21 | |
| Merkel Melanie | 2018 Stuttgart | 01:30:40 | |
| Fairgrieve Anabella | 2023 London | 01:31:18 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Maastricht European Championships | 01:30:20 | |
| 2024 Rotterdam | 01:26:47 | |
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