Van Der Pols Hilke Hyrox Result

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 626 similar athletes.

Performance Highlights

NED NED Flag Women Woman 40-44 #190038 01:15:11 4th in AG | Top 6.1% 16th | Top 4.1%
+01:09
40:25
Run Total
+00:08
05:03
Avg. Lap
-00:11
04:09
Best Lap
-00:56
29:47
Workout Total
-00:07
03:43
Avg. Workout
-00:05
05:03
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

Running

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.

Based on 626 athletes with similar finish time in Hyrox Women

Workouts

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.

Based on 626 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Van Der Pols Hilke'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 Van Der Pols Hilke's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 626 athletes with similar finish time in Hyrox Women

Spread of Splits Time

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 Van Der Pols Hilke'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.

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 Van Der Pols Hilke'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 05:34. Check the detail of the improvement plan below.

03:03 Potential Improvement 54.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:03 40:25 to 37:22 54.8%
Burpees Broad Jump 01:59 05:58 to 03:59 35.6%
Ski Erg 00:12 04:47 to 04:35 3.6%
Sled Pull 00:10 04:11 to 04:01 3.0%
Rowing 00:05 04:53 to 04:48 1.5%
Sandbag Lunges 00:04 03:28 to 03:24 1.2%
Farmers Carry 00:01 01:43 to 01:42 0.3%
Sled Push 00:00 01:47 to 01:47 0.0%
Wall Balls 00:00 03:00 to 03:00 0.0%

Splits Time

Van Der Pols Hilke Perfect Race
Splits Total Average Total
Running 1 04:09 00:00 04:27 -00:18 00:00 +00:00
Ski Erg 04:47 04:09 04:47 +00:00 04:27 -00:18
Running 2 05:03 08:56 04:43 +00:20 09:14 -00:18
Sled Push 01:47 13:59 02:19 -00:32 13:57 +00:02
Running 3 05:08 15:46 04:58 +00:10 16:16 -00:30
Sled Pull 04:11 20:54 04:37 -00:26 21:14 -00:20
Running 4 05:11 25:05 04:58 +00:13 25:51 -00:46
Burpees Broad Jump 05:58 30:16 04:34 +01:24 30:49 -00:33
Running 5 05:12 36:14 05:04 +00:08 35:23 +00:51
Rowing 04:53 41:26 05:00 -00:07 40:27 +00:59
Running 6 04:57 46:19 04:59 -00:02 45:27 +00:52
Farmers Carry 01:43 51:16 01:56 -00:13 50:26 +00:50
Running 7 05:03 52:59 04:58 +00:05 52:22 +00:37
Sandbag Lunges 03:28 58:02 03:45 -00:17 57:20 +00:42
Running 8 05:45 01:01:30 05:13 +00:32 01:01:05 +00:25
Wall Balls 03:00 01:07:15 03:45 -00:45 01:06:18 +00:57
Roxzone 05:03 01:15:11 05:08 -00:05 01:15:11
Based on 626 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Hilke Van Der Pols performed exceptionally well in the Hyrox race in Amsterdam. With an overall rank of 16 out of 1473 athletes, she placed in the top 1% of all participants. Additionally, her rank in the Age Group 40-44 category was 4 out of 206 athletes, further showcasing her impressive performance. Her overall time of 01:15:11 is commendable. However, there are areas where she can improve to enhance her performance.

Segments to Improve


1. Run Total:
Hilke's total running time of 00:40:25 was 01:53 slower than the average. To improve this segment, she should focus on enhancing her overall fitness and minimizing transition time. Incorporating high-intensity interval training (HIIT) sessions, such as sprint intervals and hill repeats, can help improve her running speed and endurance. Additionally, practicing quick and efficient transitions between exercises during training can help reduce the time spent in the roxzone.

2. Burpees Broad Jump:
Hilke's time of 00:05:58 for the Burpees Broad Jump was 01:40 slower than the average. To improve this segment, she can focus on improving her explosive power and agility. Plyometric exercises like box jumps and squat jumps can help increase her power output. Additionally, practicing burpees with a focus on technique and speed can help optimize her performance in this exercise.

3. Running 2:
Hilke's time of 00:05:03 for Running 2 was 00:23 slower than the average. To improve her running performance in this segment, she should prioritize incorporating longer distance runs into her training regimen. Endurance runs at a moderate pace can help improve her aerobic capacity and endurance, enabling her to maintain a faster pace during the race.

4. Running 8:
Hilke's time of 00:05:45 for Running 8 was 00:23 slower than the average. To improve her performance in this segment, she should focus on building strength in her lower body, specifically targeting the muscles used in running. Exercises such as squats, lunges, and deadlifts can help improve her leg strength and overall running efficiency.

5. Running 4:
Hilke's time of 00:05:11 for Running 4 was 00:15 slower than the average. To enhance her performance in this segment, she can incorporate interval training into her running workouts. This can involve alternating between high-intensity sprints and recovery jogs, helping to improve her speed and endurance.

6. Running 3:
Hilke's time of 00:05:08 for Running 3 was 00:12 slower than the average. To improve her performance in this segment, she can incorporate hill training into her running routine. Running uphill can help strengthen her leg muscles and improve her running form, leading to better overall performance.

Strategies


During the race, Hilke should focus on maintaining a consistent pace throughout the different segments. Pacing herself appropriately can prevent early fatigue and allow her to perform at her best during each segment. Additionally, she should prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick and smooth transitions during training can help her optimize performance during the race.

In conclusion, Hilke Van Der Pols demonstrated impressive performance in the Hyrox race, ranking in the top 1% of all athletes. To further enhance her performance, she should focus on improving her overall fitness, optimizing transitions, and targeting specific areas for improvement. By incorporating the suggested training strategies and techniques, she can continue to excel in future 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
Thissen Michelle 2021 Dallas 01:14:44
Portschy Pam 2024 Houston 01:15:18
Caetano Marta 2024 Vienna - European Championship 01:15:22
Brown Lucy 2024 Frankfurt 01:14:46
Deans Lindsay 2023 Glasgow 01:15:02
McMahon Lucy 2024 Dublin 01:15:14
Heathwood Jane 2023 Dublin 01:15:00
Mckenzie Molly 2024 London 01:15:03
Stawczynski Louisa 2023 Milan 01:15:00
Smith Brooke 2024 Melbourne 01:14:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Amsterdam 01:10:54
2024 Rotterdam 01:13:00
2024 Köln 01:21:46
2024 World Championships Nice 01:21:17

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