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 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 Van Kranen Milou'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 Kranen Milou'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 Van Kranen Milou'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 Van Kranen Milou'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 04:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:32 | 51:11 to 47:39 | 80.3% |
| Ski Erg | 00:19 | 05:29 to 05:10 | 7.2% |
| Burpees Broad Jump | 00:13 | 06:40 to 06:27 | 4.9% |
| Sled Pull | 00:10 | 06:02 to 05:52 | 3.8% |
| Sandbag Lunges | 00:10 | 05:10 to 05:00 | 3.8% |
| Sled Push | 00:00 | 02:43 to 02:43 | 0.0% |
| Rowing | 00:00 | 05:14 to 05:14 | 0.0% |
| Farmers Carry | 00:00 | 02:08 to 02:08 | 0.0% |
| Wall Balls | 00:00 | 04:47 to 04:47 | 0.0% |
| Van Kranen Milou | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 05:18 -00:42 | 00:00 +00:00 |
| Ski Erg | 05:29 | 04:36 | 05:12 +00:17 | 05:18 -00:42 |
| Running 2 | 05:57 | 10:05 | 05:46 +00:11 | 10:30 -00:25 |
| Sled Push | 02:43 | 16:02 | 02:50 -00:07 | 16:16 -00:14 |
| Running 3 | 06:32 | 18:45 | 06:07 +00:25 | 19:06 -00:21 |
| Sled Pull | 06:02 | 25:17 | 06:06 -00:04 | 25:13 +00:04 |
| Running 4 | 06:25 | 31:19 | 06:05 +00:20 | 31:19 +00:00 |
| Burpees Broad Jump | 06:40 | 37:44 | 06:38 +00:02 | 37:24 +00:20 |
| Running 5 | 06:41 | 44:24 | 06:15 +00:26 | 44:02 +00:22 |
| Rowing | 05:14 | 51:05 | 05:29 -00:15 | 50:17 +00:48 |
| Running 6 | 06:43 | 56:19 | 06:08 +00:35 | 55:46 +00:33 |
| Farmers Carry | 02:08 | 01:03:02 | 02:23 -00:15 | 01:01:54 +01:08 |
| Running 7 | 06:52 | 01:05:10 | 06:07 +00:45 | 01:04:17 +00:53 |
| Sandbag Lunges | 05:10 | 01:12:02 | 05:07 +00:03 | 01:10:24 +01:38 |
| Running 8 | 07:29 | 01:17:12 | 06:40 +00:49 | 01:15:31 +01:41 |
| Wall Balls | 04:47 | 01:24:41 | 05:26 -00:39 | 01:22:11 +02:30 |
| Roxzone | 05:53 | 01:35:12 | 07:35 -01:42 | 01:35:12 |
To improve in the Running segments, Milou should focus on both her overall fitness and her transition time. By improving her overall fitness, she will be able to maintain a faster pace throughout the race. To improve her transition time, she should work on smooth and efficient movement between exercises.
For the Ski Erg segment, Milou should work on improving her technique and efficiency. She can practice using her legs and arms together in a coordinated motion, and focus on maintaining a consistent pace throughout the segment.
In the Burpees Broad Jump segment, Milou should work on her speed and explosiveness. She can incorporate exercises such as plyometric training and agility drills to improve her power and quickness.
For the Sled Push, Sled Pull, and Farmers Carry segments, Milou should continue to focus on her strength training. These segments were areas of strength for her, and she should continue to build her strength and power through exercises such as squats, deadlifts, and weighted carries.
Additionally, Milou should consider incorporating interval training into her training routine. This will help improve her speed and endurance, and prepare her for the demands of the race.
Overall, Milou Van Kranen had a strong performance in the HYROX race, but there are areas where she can make improvements. By focusing on her overall fitness, technique, and race strategies, she can continue to enhance her performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| OBrien Nicola | 2024 Birmingham | 01:35:20 | |
| Guerrero Lewin Sofia | 2024 Amsterdam | 01:35:41 | |
| Moyes Carrie | 2024 Birmingham | 01:35:37 | |
| Guiguizian Océane | 2024 Madrid | 01:34:58 | |
| Nielsen Elisa | 2024 Copenhagen | 01:35:17 | |
| Valentine Jessica | 2024 London | 01:35:41 | |
| Ponce Jessica | 2023 Houston | 01:35:09 | |
| Nedza Caroline | 2024 Dublin | 01:35:39 | |
| Heiden Janin | 2024 Frankfurt | 01:35:38 | |
| Careswell Kate | 2024 Sports Direct HYROX London | 01:34:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:38:27 | |
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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