Dive into this athlete’s performance at 2023 World Championships Manchester 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 231 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 Dinjens Saskia'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 Dinjens Saskia'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 Dinjens Saskia'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 Dinjens Saskia'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 04:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:22 | 06:17 to 04:55 | 32.0% |
| Run Total | 00:47 | 37:38 to 36:51 | 18.4% |
| Sandbag Lunges | 00:46 | 04:55 to 04:09 | 18.0% |
| Burpees Broad Jump | 00:38 | 04:35 to 03:57 | 14.8% |
| Sled Push | 00:29 | 03:32 to 03:03 | 11.3% |
| Rowing | 00:08 | 04:52 to 04:44 | 3.1% |
| Sled Pull | 00:04 | 05:02 to 04:58 | 1.6% |
| Ski Erg | 00:02 | 04:34 to 04:32 | 0.8% |
| Farmers Carry | 00:00 | 01:42 to 01:42 | 0.0% |
| Dinjens Saskia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:15 -00:27 | 00:00 +00:00 |
| Ski Erg | 04:34 | 03:48 | 04:37 -00:03 | 04:15 -00:27 |
| Running 2 | 04:28 | 08:22 | 04:31 -00:03 | 08:52 -00:30 |
| Sled Push | 03:32 | 12:50 | 03:30 +00:02 | 13:23 -00:33 |
| Running 3 | 04:38 | 16:22 | 04:48 -00:10 | 16:53 -00:31 |
| Sled Pull | 05:02 | 21:00 | 05:29 -00:27 | 21:41 -00:41 |
| Running 4 | 04:37 | 26:02 | 04:50 -00:13 | 27:10 -01:08 |
| Burpees Broad Jump | 04:35 | 30:39 | 04:21 +00:14 | 32:00 -01:21 |
| Running 5 | 04:50 | 35:14 | 04:54 -00:04 | 36:21 -01:07 |
| Rowing | 04:52 | 40:04 | 04:50 +00:02 | 41:15 -01:11 |
| Running 6 | 04:42 | 44:56 | 04:50 -00:08 | 46:05 -01:09 |
| Farmers Carry | 01:42 | 49:38 | 02:15 -00:33 | 50:55 -01:17 |
| Running 7 | 04:56 | 51:20 | 04:52 +00:04 | 53:10 -01:50 |
| Sandbag Lunges | 04:55 | 56:16 | 04:23 +00:32 | 58:02 -01:46 |
| Running 8 | 05:42 | 01:01:11 | 05:07 +00:35 | 01:02:25 -01:14 |
| Wall Balls | 06:17 | 01:06:53 | 05:23 +00:54 | 01:07:32 -00:39 |
| Roxzone | 04:54 | 01:17:58 | 05:03 -00:09 | 01:17:58 |
Saskia's total running time of 00:37:38 was 01:43 faster than the average for her finish time. This indicates that she has a strong running profile and should continue to focus on her running skills. Her best running lap was completed in 00:03:48, which was 00:37 faster than the average. This demonstrates her ability to maintain a fast pace and quick transitions during the race.
To improve in the Wall Balls segment, Saskia could benefit from incorporating specific exercises to enhance upper body strength and endurance. Exercises such as push-ups, shoulder presses, and medicine ball throws can help improve her performance in this area. Additionally, focusing on maintaining proper form and technique during the Wall Balls exercise can lead to more efficient movements and reduce time lost.
In the Sandbag Lunges segment, Saskia was 00:52 slower than the average. To improve her performance in this area, she should incorporate exercises that target the muscles used in lunges, such as walking lunges, reverse lunges, and Bulgarian split squats. Strengthening these muscles will help Saskia maintain a faster pace during the Sandbag Lunges.
The Sled Push segment was another area where Saskia lost time compared to the average. To improve her performance in this segment, she should focus on building lower body strength and explosive power. Exercises such as squats, deadlifts, and sled pushes can help improve her strength and speed in this area.
Running 8 was another segment where Saskia was slower than the average by 00:11. To improve her performance in this running segment, she should incorporate interval training and hill sprints into her training routine. These exercises will help improve her speed, endurance, and overall running performance.
By implementing these strategies and incorporating targeted training techniques, Saskia can continue to improve her performance in future HYROX races. With her already impressive results, she has the potential to become even more competitive within her age group.
| Similar Athletes | |||
|---|---|---|---|
| Ekstrand Beatrice | 2024 Stockholm | 01:17:31 | |
| Palmer Marissa | 2023 Houston | 01:17:59 | |
| Roggow Nicole | 2024 Dallas | 01:17:29 | |
| Farrell Rachel | 2024 World Championships Nice | 01:17:57 | |
| Vardardottir Birna | 2024 Copenhagen | 01:17:39 | |
| Santafé Pilar | 2024 Malaga | 01:17:51 | |
| Pryce Tegan | 2022 London | 01:17:29 | |
| Hall Jitka | 2023 London | 01:18:08 | |
| Westerlind Vanessa | 2023 Stockholm | 01:17:57 | |
| Van Loosbroek Marieke | 2024 Rotterdam | 01:17:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Essen | 01:22:30 | |
| 2022 Essen | 01:25:12 | |
| 2024 Rotterdam | 01:16:36 | |
| 2022 Frankfurt | 01:17:23 | |
| 2022 München | 01:26:24 | |
| 2023 Köln | 01:17:49 | |
| 2023 Frankfurt | 01:19:10 | |
| 2022 Maastricht | 01:25:49 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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