Rijsdijk Mirjam Hyrox Result

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.

Performance Highlights

NED NED Flag Women 40-44 #191011 01:26:33 17th in AG | Top 25.8% 94th | Top 23.9%
-01:41
42:46
Run Total
-00:12
05:21
Avg. Lap
-01:09
03:45
Best Lap
+02:24
37:55
Workout Total
+00:18
04:44
Avg. Workout
-00:35
05:56
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Rijsdijk Mirjam'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 Rijsdijk Mirjam'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 1000 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 Rijsdijk Mirjam'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 Rijsdijk Mirjam'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 04:30. Check the detail of the improvement plan below.

02:20 Potential Improvement 51.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:20 07:43 to 05:23 51.9%
Sled Pull 00:39 05:43 to 05:04 14.4%
Sandbag Lunges 00:39 04:59 to 04:20 14.4%
Sled Push 00:21 02:46 to 02:25 7.8%
Ski Erg 00:20 05:16 to 04:56 7.4%
Rowing 00:06 05:17 to 05:11 2.2%
Farmers Carry 00:05 02:07 to 02:02 1.9%
Wall Balls 00:00 04:04 to 04:04 0.0%
Run Total 00:00 42:46 to 42:46 0.0%

Splits Time

Rijsdijk Mirjam Perfect Race
Splits Total Average Total
Running 1 03:45 00:00 04:58 -01:13 00:00 +00:00
Ski Erg 05:16 03:45 05:02 +00:14 04:58 -01:13
Running 2 05:22 09:01 05:19 +00:03 10:00 -00:59
Sled Push 02:46 14:23 02:36 +00:10 15:19 -00:56
Running 3 05:28 17:09 05:35 -00:07 17:55 -00:46
Sled Pull 05:43 22:37 05:26 +00:17 23:30 -00:53
Running 4 05:25 28:20 05:38 -00:13 28:56 -00:36
Burpees Broad Jump 07:43 33:45 05:43 +02:00 34:34 -00:49
Running 5 05:35 41:28 05:45 -00:10 40:17 +01:11
Rowing 05:17 47:03 05:18 -00:01 46:02 +01:01
Running 6 05:31 52:20 05:39 -00:08 51:20 +01:00
Farmers Carry 02:07 57:51 02:11 -00:04 56:59 +00:52
Running 7 05:30 59:58 05:37 -00:07 59:10 +00:48
Sandbag Lunges 04:59 01:05:28 04:32 +00:27 01:04:47 +00:41
Running 8 06:13 01:10:27 06:00 +00:13 01:09:19 +01:08
Wall Balls 04:04 01:16:40 04:43 -00:39 01:15:19 +01:21
Roxzone 05:56 01:26:33 06:31 -00:35 01:26:33
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Mirjam Rijsdijk had a strong performance in the Hyrox race in Amsterdam, finishing with an overall rank of 94 out of 1473 athletes, placing her in the top 6% overall. In her age group (40-44), she ranked 17th out of 206 athletes, which is in the top 8% of her category. Her overall time was 01:26:33, with a total running time of 00:42:46, which was 12 seconds faster than the average time.

Mirjam's best running lap was 00:03:45, which was 1 minute and 4 seconds faster than the average time. This indicates that she has strong running abilities and is able to maintain a fast pace.

Segments to Improve


Based on the splits analysis, there are three segments where Mirjam lost the most time compared to the average: Burpees Broad Jump, Sandbag Lunges, and Ski Erg.

1. Burpees Broad Jump:
Mirjam took 7 minutes and 43 seconds to complete this segment, which was 2 minutes and 17 seconds slower than the average time. To improve her performance in this segment, Mirjam should focus on improving her burpee technique and explosiveness in the broad jumps. She can incorporate exercises such as plyometric push-ups, squat jumps, and broad jumps into her training routine. Additionally, practicing efficient transitions between the burpees and broad jumps will help her save time during the race.

2. Sandbag Lunges:
Mirjam completed the sandbag lunges in 4 minutes and 59 seconds, which was 26 seconds slower than the average time. To improve her performance in this segment, Mirjam should focus on strengthening her glutes, quads, and core. Exercises such as walking lunges, Bulgarian split squats, and weighted step-ups can help improve her lunge technique and overall strength. Additionally, incorporating sandbag exercises into her training routine, such as sandbag squats and sandbag lunges, will help her become more efficient with the movement.

3. Ski Erg:
Mirjam completed the Ski Erg segment in 5 minutes and 16 seconds, which was 17 seconds slower than the average time. To improve her performance on the Ski Erg, Mirjam should focus on improving her upper body strength and endurance. Exercises such as rowing, dumbbell rows, and lat pulldowns can help improve her pulling strength. Additionally, incorporating interval training on the Ski Erg into her training routine will help her improve her overall efficiency and speed on the machine.

Strategies


During the race, Mirjam should focus on maintaining a consistent pace and not going out too fast in the beginning. It is important for her to conserve energy for the later segments, where she lost the most time. By pacing herself and staying within her limits, she can ensure that she has enough energy and strength to perform well in the segments that require more strength and endurance, such as the Burpees Broad Jump, Sandbag Lunges, and Ski Erg.

Additionally, Mirjam should practice efficient transitions between segments to minimize time spent in the Roxzone. Improving her overall fitness and transition time will help her perform better in the race.

Overall, Mirjam had a strong performance in the Hyrox race in Amsterdam. By focusing on improving her performance in the Burpees Broad Jump, Sandbag Lunges, and Ski Erg segments, she can further enhance her race performance. Incorporating specific exercises, drills, and training routines tailored to these areas will help her become a more well-rounded athlete.

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
New Ellie 2022 London 01:26:45
Spurr Beth 2023 London 01:27:00
Plazanic Alexandra 2019 Frankfurt 01:26:20
Nicole Nicole 2024 Glasgow 01:26:14
Galbraith Penny 2024 Melbourne 01:26:23
Spaude Janina 2019 Hannover 01:26:56
Freund Romy 2024 Sydney 01:26:39
Kaptijn Saskia 2022 Maastricht 01:27:02
Costa Catia 2023 Barcelona 01:26:09
Leske Finja 2023 Hamburg 01:26:07

Measure Your Performance Against Top Athletes

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