Van Gils Linda Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

NED Flag Van Gils Linda Women 40-44 #144005 01:27:18 16th in AG | Top 19.0% 180th | Top 30.8%
+01:23
46:07
Run Total
+00:11
05:46
Avg. Lap
+00:31
05:27
Best Lap
-01:21
34:37
Workout Total
-00:10
04:19
Avg. Workout
+00:01
06:38
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

Run, Baby, Run!

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!

Based on 1000 athletes with similar finish time in Hyrox Women

Station Showdown

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.

Based on 1000 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

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.

Based on 1000 athletes with similar finish time in Hyrox Women

Expected Finish Time

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.

Spread of Splits Time

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.

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 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 03:30. Check the detail of the improvement plan below.

02:12 Potential Improvement 62.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Run Total 02:12 (From 46:07 to 43:55) 62.9%
Sled Pull 00:32 (From 05:41 to 05:09) 15.2%
Farmers Carry 00:24 (From 02:28 to 02:04) 11.4%
Sled Push 00:20 (From 02:47 to 02:27) 9.5%
BBJ 00:02 (From 05:31 to 05:29) 1.0%
Ski Erg 00:00 (From 04:57 to 04:57) 0.0%
Rowing 00:00 (From 05:07 to 05:07) 0.0%
Sandbag Lunges 00:00 (From 04:02 to 04:02) 0.0%
Wall Balls 00:00 (From 04:04 to 04:04) 0.0%

Splits Time

Van Gils Linda Perfect Race
Splits Total Average Total
Running 1 05:22 00:00 05:02 +00:20 00:00 +00:00
Ski Erg 04:57 05:22 05:03 -00:06 05:02 +00:20
Running 2 05:27 10:19 05:19 +00:08 10:05 +00:14
Sled Push 02:47 15:46 02:39 +00:08 15:24 +00:22
Running 3 05:43 18:33 05:35 +00:08 18:03 +00:30
Sled Pull 05:41 24:16 05:34 +00:07 23:38 +00:38
Running 4 05:53 29:57 05:38 +00:15 29:12 +00:45
Burpees Broad Jump 05:31 35:50 05:49 -00:18 34:50 +01:00
Running 5 05:48 41:21 05:46 +00:02 40:39 +00:42
Rowing 05:07 47:09 05:18 -00:11 46:25 +00:44
Running 6 05:52 52:16 05:40 +00:12 51:43 +00:33
Farmers Carry 02:28 58:08 02:11 +00:17 57:23 +00:45
Running 7 05:46 01:00:36 05:39 +00:07 59:34 +01:02
Sandbag Lunges 04:02 01:06:22 04:37 -00:35 01:05:13 +01:09
Running 8 06:20 01:10:24 06:04 +00:16 01:09:50 +00:34
Wall Balls 04:04 01:16:44 04:47 -00:43 01:15:54 +00:50
Roxzone 06:38 01:27:18 06:37 +00:01 01:27:18
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Linda Van Gils showed a commendable performance at the 2024 Rotterdam HYROX, placing in the top 9% overall and top 5% in her age group, which is an impressive feat. Analyzing her total running time, which was 46 seconds slower than average, suggests Linda has a more strength-oriented profile than a running one. Despite this, her ability to maintain a relatively consistent pace across the running segments, with a notable best lap time, indicates good endurance and pacing strategy. However, her slightly slower start in the initial running segment compared to the average pace suggests room for improvement in her race kickoff strategy. The roxzone time being slower than average further indicates opportunities to enhance her transition efficiency and overall fitness.

Segments to Improve:

  • Roxzone: To improve transition times, Linda could benefit from practicing specific drills that mimic the quick changeovers between exercises. Interval training that includes fast-paced switches from cardio to strength exercises could enhance her efficiency. Incorporating agility ladder drills and plyometric exercises would also improve her speed and coordination during transitions.
  • Running Total: Given her slightly slower overall running time, Linda should focus on increasing her running endurance and speed. Interval running, where she alternates between high-speed sprints and recovery jogs, could be particularly beneficial. Long-distance runs at a steady pace will also help improve her endurance. Technique-wise, working with a running coach to fine-tune her form could lead to significant time savings.
  • Sled Pull & Push: These segments indicate a need to enhance her power and efficiency in strength-based exercises. Incorporating more functional strength training, focusing on compound movements such as deadlifts, squats, and weighted sled drills, will build the necessary power. Emphasis on form and explosive power during these exercises will translate directly to improved performance in these segments.
  • Farmers Carry: This segment could benefit from grip strength and core stability exercises. Including farmer's walks with gradually increasing weight, dead hangs for time, and core strengthening exercises like planks and dead bugs in her routine will directly impact her performance in this segment.

Race Strategies:

  • Start Strong: Focus on a slightly faster start without overexerting, to avoid playing catch-up in later segments. A dynamic warm-up pre-race focusing on mobility and light cardio could help prime her body for a stronger start.
  • Pacing: Given her strength in maintaining a consistent pace, Linda should continue to leverage this ability while slightly pushing her limits in the early running segments. Using a heart rate monitor or a running app to keep track of her pace in real time could help in managing her efforts more effectively.
  • Transitions: Minimizing rest time between exercises by practicing quick transitions in training will help reduce roxzone time. Setting up mock transition zones in her training environment to simulate race day conditions could be beneficial.
  • Strength Training Emphasis: Given her more strength-oriented profile, continuing to build on this strength while balancing out with targeted running improvements will help Linda maintain her competitive edge. Incorporating one to two days focused on speed and agility training alongside her strength training could yield significant improvements.

Implementing these targeted training strategies and race day tactics should help Linda Van Gils turn identified areas of improvement into strengths, potentially improving her overall rank and performance in future HYROX 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
Roer Christina 2024 Incheon 01:26:54
Cosgrove Hayley 2024 Singapore 01:27:02
Miller Michelle 2024 Manchester 01:27:34
Rijkenbarg Quinty 2024 Amsterdam 01:27:39
Lemon Erin 2024 Stockholm 01:27:21
Su Sarah 2024 Brisbane 01:27:37
Louw Adrienne 2024 Brisbane 01:27:43
Brena Federica 2024 Milan 01:27:18
Benedek Martina 2024 Vienna - European Championship 01:27:15
Nedelko Haley 2024 Toronto 01:27:25

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Rotterdam Splinter José, Van Gils Linda, Vink Anne-Marthe, De Jong-De Bruijn Elise 01:30:54

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