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.
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 Van Der Borst Katja'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 Van Der Borst Katja 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 Van Der Borst Katja’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 Van Der Borst Katja'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 04:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:01 | 47:29 to 44:28 | 71.5% |
| Sled Pull | 00:56 | 06:10 to 05:14 | 22.1% |
| Burpees Broad Jump | 00:13 | 05:50 to 05:37 | 5.1% |
| Wall Balls | 00:03 | 04:23 to 04:20 | 1.2% |
| Ski Erg | 00:00 | 04:57 to 04:57 | 0.0% |
| Sled Push | 00:00 | 02:29 to 02:29 | 0.0% |
| Rowing | 00:00 | 05:04 to 05:04 | 0.0% |
| Farmers Carry | 00:00 | 01:49 to 01:49 | 0.0% |
| Sandbag Lunges | 00:00 | 04:20 to 04:20 | 0.0% |
| Van Der Borst Katja | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:18 | 00:00 | 05:07 -00:49 | 00:00 +00:00 |
| Ski Erg | 04:57 | 04:18 | 05:05 -00:08 | 05:07 -00:49 |
| Running 2 | 05:51 | 09:15 | 05:25 +00:26 | 10:12 -00:57 |
| Sled Push | 02:29 | 15:06 | 02:40 -00:11 | 15:37 -00:31 |
| Running 3 | 06:07 | 17:35 | 05:43 +00:24 | 18:17 -00:42 |
| Sled Pull | 06:10 | 23:42 | 05:36 +00:34 | 24:00 -00:18 |
| Running 4 | 05:57 | 29:52 | 05:44 +00:13 | 29:36 +00:16 |
| Burpees Broad Jump | 05:50 | 35:49 | 05:58 -00:08 | 35:20 +00:29 |
| Running 5 | 05:57 | 41:39 | 05:53 +00:04 | 41:18 +00:21 |
| Rowing | 05:04 | 47:36 | 05:20 -00:16 | 47:11 +00:25 |
| Running 6 | 06:07 | 52:40 | 05:47 +00:20 | 52:31 +00:09 |
| Farmers Carry | 01:49 | 58:47 | 02:14 -00:25 | 58:18 +00:29 |
| Running 7 | 06:17 | 01:00:36 | 05:44 +00:33 | 01:00:32 +00:04 |
| Sandbag Lunges | 04:20 | 01:06:53 | 04:41 -00:21 | 01:06:16 +00:37 |
| Running 8 | 06:58 | 01:11:13 | 06:07 +00:51 | 01:10:57 +00:16 |
| Wall Balls | 04:23 | 01:18:11 | 04:51 -00:28 | 01:17:04 +01:07 |
| Roxzone | 06:05 | 01:28:32 | 06:37 -00:32 | 01:28:32 |
To improve in these segments, Katja should focus on both her overall fitness and her transition time in the roxzone. By improving her overall fitness, she will be able to maintain a faster pace throughout the race. Additionally, reducing her transition time will allow her to minimize rest periods and keep up her momentum.
Specific training strategies and techniques for each segment:
1. Running Total: Katja's total running time was 03:44 slower than average. To improve this segment, she should focus on increasing her running endurance and speed. Incorporate interval training and tempo runs into her training routine. This will help her build stamina and improve her pace.
2. Running 8, Running 7, Running 2, Running 3, and Running 6: These running segments showed slower times compared to the average. Katja should work on her running technique and form. Focus on proper posture, arm swing, and cadence. Incorporate drills like high knees, butt kicks, and strides to improve running efficiency.
3. Sled Pull: Katja's time in the Sled Pull segment was 00:19 slower than average. To improve in this area, she should focus on building strength in her legs and upper body. Incorporate exercises like squats, lunges, deadlifts, and pull-ups into her training routine. This will help her develop the necessary strength and power for the sled pull.
4. Burpees Broad Jump: Katja's time in this segment was 00:13 slower than average. To improve, she should focus on explosiveness and power. Incorporate plyometric exercises like box jumps, squat jumps, and broad jumps into her training routine. These exercises will help her improve her ability to generate power and explosiveness during the burpees broad jump.
In conclusion, Katja Van Der Borst had a strong performance in the 2023 Amsterdam Hyrox race. By focusing on improving her running segments, specifically her overall running time and the individual running segments where she lost the most time, she can further enhance her performance. Incorporating specific training strategies and techniques, as well as implementing effective race strategies, will help her achieve her goals and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Mcleish Emma | 2024 Birmingham | 01:29:00 | |
| DeNicolo Stephanie | 2024 Chicago Navy Pier | 01:28:35 | |
| Roberts Sacha | 2024 Chicago Navy Pier | 01:28:26 | |
| Paci Marta | 2024 Turin | 01:28:31 | |
| Lovett Harriet | 2024 Dublin | 01:28:32 | |
| Hristova Yoana | 2024 Stockholm | 01:28:21 | |
| Adam Stephania | 2024 Glasgow | 01:28:51 | |
| Jeyarajah Santhini | 2024 Madrid | 01:28:12 | |
| Saucedo Francisco | 2023 Dallas | 01:28:53 | |
| Roseman Elizabeth | 2021 Austin | 01:28:12 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Maastricht | 01:27:01 | |
| 2024 Amsterdam | 01:30:56 | |
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