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 95 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 Dokkum Helma'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 Dokkum Helma 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 Dokkum Helma’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 Dokkum Helma'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 02:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:23 | 49:29 to 47:06 | 80.8% |
| Farmers Carry | 00:20 | 03:32 to 03:12 | 11.3% |
| Wall Balls | 00:12 | 07:58 to 07:46 | 6.8% |
| Ski Erg | 00:02 | 05:05 to 05:03 | 1.1% |
| Sled Push | 00:00 | 03:31 to 03:31 | 0.0% |
| Sled Pull | 00:00 | 07:31 to 07:31 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:06 to 06:06 | 0.0% |
| Rowing | 00:00 | 05:06 to 05:06 | 0.0% |
| Sandbag Lunges | 00:00 | 05:23 to 05:23 | 0.0% |
| Dokkum Helma | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:20 | 00:00 | 04:59 -00:39 | 00:00 +00:00 |
| Ski Erg | 05:05 | 04:20 | 05:02 +00:03 | 04:59 -00:39 |
| Running 2 | 06:01 | 09:25 | 05:36 +00:25 | 10:01 -00:36 |
| Sled Push | 03:31 | 15:26 | 04:44 -01:13 | 15:37 -00:11 |
| Running 3 | 06:11 | 18:57 | 06:00 +00:11 | 20:21 -01:24 |
| Sled Pull | 07:31 | 25:08 | 07:48 -00:17 | 26:21 -01:13 |
| Running 4 | 06:00 | 32:39 | 05:58 +00:02 | 34:09 -01:30 |
| Burpees Broad Jump | 06:06 | 38:39 | 06:12 -00:06 | 40:07 -01:28 |
| Running 5 | 06:19 | 44:45 | 06:05 +00:14 | 46:19 -01:34 |
| Rowing | 05:06 | 51:04 | 05:26 -00:20 | 52:24 -01:20 |
| Running 6 | 06:31 | 56:10 | 06:03 +00:28 | 57:50 -01:40 |
| Farmers Carry | 03:32 | 01:02:41 | 03:15 +00:17 | 01:03:53 -01:12 |
| Running 7 | 06:22 | 01:06:13 | 06:09 +00:13 | 01:07:08 -00:55 |
| Sandbag Lunges | 05:23 | 01:12:35 | 06:13 -00:50 | 01:13:17 -00:42 |
| Running 8 | 07:50 | 01:17:58 | 06:54 +00:56 | 01:19:30 -01:32 |
| Wall Balls | 07:58 | 01:25:48 | 08:03 -00:05 | 01:26:24 -00:36 |
| Roxzone | 08:20 | 01:41:56 | 07:29 +00:51 | 01:41:56 |
Helma showed particular strength in the Running 1 segment, completing it in 00:04:20, which was 01:04 faster than the average time. She also performed well in the Ski Erg and Running 2 segments, finishing them 00:13 and 00:03 faster than the average time, respectively. Her best running lap was 00:04:20.
To improve her performance in the Wall Balls segment, Helma should focus on improving her strength and technique in this exercise. She can incorporate exercises such as squats, lunges, and shoulder presses to build the necessary strength. Additionally, practicing proper form and efficiency in performing wall balls can help her complete the segment faster.
For the Farmers Carry segment, Helma should work on improving her grip strength and overall strength. Exercises such as farmer's walks, deadlifts, and bent-over rows can help build the necessary strength and endurance for this segment.
In the Sled Pull segment, Helma should focus on improving her speed and technique. Incorporating exercises such as sled pushes, deadlifts, and hamstring curls can help improve her strength and power in pulling the sled. Working on proper form and technique, including using the legs and hips effectively, can also help her perform this segment more efficiently.
To improve her performance in the Running 8 segment, Helma should focus on improving her running endurance and speed. Incorporating interval training, hill sprints, and tempo runs can help improve her overall running performance. Additionally, working on her running form and efficiency can also contribute to better times in this segment.
To improve her overall running performance, Helma should focus on increasing her running endurance and speed. This can be achieved through a combination of interval training, long runs, and tempo runs. Incorporating strength training exercises that target the lower body, such as squats, lunges, and plyometric exercises, can also help improve her running performance.
In terms of pacing, Helma should aim to maintain a steady effort throughout the race, ensuring that she doesn't push too hard and burn out early. It may be beneficial for her to start slightly slower and gradually increase her effort as the race progresses.
In terms of her profile, Helma seems to have a hybrid profile, performing well in both running and strength-based segments. However, she could benefit from focusing on improving her strength and endurance in the segments where she lost the most time, such as Wall Balls, Farmers Carry, and Sled Pull.
Overall, Helma had a strong performance in the 2023 Amsterdam Hyrox race, showcasing her abilities in both running and strength-based segments. By implementing the suggested training strategies and techniques, she can further improve her performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Powell Emily | 2024 Birmingham | 01:41:39 | |
| Steffens Cindy | 2024 Köln | 01:41:30 | |
| Lalau Fanny | 2024 Paris | 01:42:14 | |
| Jones Lara | 2023 Dallas | 01:42:12 | |
| Winter Fran | 2024 Copenhagen | 01:41:57 | |
| Soria Ash | 2024 Ciudad de Mexico | 01:41:53 | |
| Schaefer Shannon | 2022 Las Vegas | 01:41:41 | |
| Keuthen Sabine | World Championships | 01:41:52 | |
| Dietrich Daniela | 2024 Frankfurt | 01:42:22 | |
| Smithson Sami | 2024 Glasgow | 01:41:54 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hannover | 01:23:29 | |
| 2022 Amsterdam | 01:24:18 | |
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