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 7 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 Nieuwendijk Rosalin'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 Nieuwendijk Rosalin 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 Nieuwendijk Rosalin’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 Nieuwendijk Rosalin'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 42:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 35:47 | 01:39:51 to 01:04:04 | 84.1% |
| Burpees Broad Jump | 03:19 | 14:19 to 11:00 | 7.8% |
| Sled Pull | 01:42 | 10:53 to 09:11 | 4.0% |
| Sandbag Lunges | 01:09 | 09:05 to 07:56 | 2.7% |
| Farmers Carry | 00:35 | 03:57 to 03:22 | 1.4% |
| Rowing | 00:02 | 06:26 to 06:24 | 0.1% |
| Ski Erg | 00:00 | 05:26 to 05:26 | 0.0% |
| Sled Push | 00:00 | 03:38 to 03:38 | 0.0% |
| Wall Balls | 00:00 | 06:59 to 06:59 | 0.0% |
| Nieuwendijk Rosalin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:44 | 00:00 | 06:56 -02:12 | 00:00 +00:00 |
| Ski Erg | 05:26 | 04:44 | 05:51 -00:25 | 06:56 -02:12 |
| Running 2 | 12:45 | 10:10 | 10:53 +01:52 | 12:47 -02:37 |
| Sled Push | 03:38 | 22:55 | 03:51 -00:13 | 23:40 -00:45 |
| Running 3 | 12:12 | 26:33 | 10:55 +01:17 | 27:31 -00:58 |
| Sled Pull | 10:53 | 38:45 | 09:05 +01:48 | 38:26 +00:19 |
| Running 4 | 08:58 | 49:38 | 11:49 -02:51 | 47:31 +02:07 |
| Burpees Broad Jump | 14:19 | 58:36 | 19:15 -04:56 | 59:20 -00:44 |
| Running 5 | 13:01 | 01:12:55 | 13:07 -00:06 | 01:18:35 -05:40 |
| Rowing | 06:26 | 01:25:56 | 06:48 -00:22 | 01:31:42 -05:46 |
| Running 6 | 14:54 | 01:32:22 | 13:02 +01:52 | 01:38:30 -06:08 |
| Farmers Carry | 03:57 | 01:47:16 | 03:35 +00:22 | 01:51:32 -04:16 |
| Running 7 | 17:29 | 01:51:13 | 13:25 +04:04 | 01:55:07 -03:54 |
| Sandbag Lunges | 09:05 | 02:08:42 | 10:33 -01:28 | 02:08:32 +00:10 |
| Running 8 | 15:53 | 02:17:47 | 14:34 +01:19 | 02:19:05 -01:18 |
| Wall Balls | 06:59 | 02:33:40 | 11:02 -04:03 | 02:33:39 +00:01 |
| Roxzone | 17:46 | 02:58:15 | 13:34 +04:12 | 02:58:15 |
However, it is important to note that Rosalin's total running time of 01:39:51 was 19:18 slower than the average. This indicates that she may need to focus on improving her running performance and overall fitness. Her best running lap time of 00:04:44 highlights her potential to excel in this area.
To improve running performance in general, Rosalin should incorporate specific running drills and exercises into her training routine. Interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve speed and endurance. Additionally, hill sprints and tempo runs can enhance strength and pacing.
For the Running 7 segment, where Rosalin was 6:31 slower than the average, she can work on improving her endurance and speed by incorporating longer distance runs into her training plan. Increasing her weekly mileage gradually will help build her cardiovascular fitness.
In the Running 6 segment, where Rosalin was 4:42 slower than the average, she can focus on improving her running form and efficiency. Implementing running drills, such as high knees, butt-kicks, and strides, can help improve her running mechanics and reduce wasted energy.
To address the slower-than-average running times in Running 2 and Running 8, Rosalin should incorporate strength training exercises that target the lower body, such as squats, lunges, and plyometric exercises. Building lower body strength will enhance her running power and speed.
The Roxzone segment, where Rosalin was 3:04 slower than the average, can be improved by working on overall fitness and reducing transition times. Incorporating circuit training and interval workouts that mimic the transitions between exercises can help improve her overall fitness and efficiency during the race.
For the Running 3 and Running 5 segments, where Rosalin was 2:27 and 2:20 slower than the average, respectively, she can focus on maintaining a consistent pace throughout the race. Implementing pacing drills, such as tempo runs and negative splits, will help her develop a better sense of pacing and avoid fatigue.
In the Sled Pull and Farmers Carry segments, where Rosalin was slower than the average, she can specifically target her grip strength and upper body endurance. Including exercises such as deadlifts, pull-ups, and farmer's walks in her training routine will help improve these areas.
Rosalin should also prioritize efficient transitions between exercises during the race. Practicing the specific transitions, such as quickly moving from the Ski Erg to the Running segments, will help her save time and maintain momentum throughout the race.
Additionally, she should stay hydrated and fuel her body with proper nutrition before, during, and after the race. Adequate hydration and nutrition are essential for maintaining energy levels and preventing fatigue.
Overall, by focusing on improving her running performance, overall fitness, and transition times, Rosalin can enhance her performance in future Hyrox races and continue to excel in her age group.
| Similar Athletes | |||
|---|---|---|---|
| Crawford Jazmine | 2024 New York | 02:58:26 | |
| Goddard Heloise | 2023 Manchester | 02:57:56 | |
| Nieuwendijk Rosalin | 2023 Amsterdam | 02:58:15 | |
| Cheung Wai Han | 2024 Taipei | 02:58:08 | |
| Morris Jen | 2023 Birmingham | 02:58:27 | |
| Morris Jen | 2023 London | 02:58:26 | |
| Sztukin Tatiana | 2024 Poznan | 02:58:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 02:28:03 | |
| 2024 Rotterdam | 02:34:22 | |
| 2024 Frankfurt | 02:00:36 | |
| 2024 Amsterdam | 02:03:27 | |
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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