Dive into this athlete’s performance at 2024 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
337 similar athletes.
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 337 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 337 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Van Den Assem Mara'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 Den Assem Mara'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 337 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 Den Assem Mara'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 Den Assem Mara'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
08:04.
Check the detail of the improvement plan below.
Based on 337 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Mara Van Den Assem delivered a solid performance at the 2024 Amsterdam Hyrox race, finishing in the top 30% overall and the top 34% in her age group. While these results are commendable, her total running time was 04:59 slower than average, suggesting that running is an area with room for improvement. Her performance in strength-based exercises like the Sled Push, Sled Pull, and Farmers Carry was notably strong, indicating a profile that leans more towards strength. However, the slower running times, especially in the later segments, suggest that Mara might have started too fast and could benefit from improved pacing strategies.
Segments to Improve
Total Running Time: Mara's overall running was slower by 04:59 compared to the average. To enhance her running performance, she should focus on increasing her aerobic endurance and speed. Consider incorporating interval training and tempo runs into her routine. Interval training can involve running at a high intensity for a set period followed by a rest period, which will help improve her speed and VO2 max.
Wall Balls: This segment was 00:54 slower than average. Improving her wall ball technique can make this segment faster. Focus on building shoulder endurance and squatting strength. Exercises such as front squats, thrusters, and overhead presses can help. Practicing wall balls with varying weights and repetitions will also improve her efficiency.
Sandbag Lunges: While only slightly slower than average, there is room for improvement by 00:42. Focusing on leg strength and balance through exercises like Bulgarian split squats and lunges with added resistance (like sandbags or dumbbells) can enhance her performance in this segment.
Race Strategies
Pacing: Given her tendency to start faster than average in the initial running segments, Mara should aim for a more consistent pace across all runs. Using a heart rate monitor during training and races can help her maintain an optimal pace without overexertion early on.
Transition Efficiency: Despite a strong Roxzone time, continually practicing quick transitions between exercises and running can further reduce downtime. Practice transitioning between different exercises quickly during training sessions to make this second nature.
Compromised Running: Practice running immediately after completing exercises like sled pulls and wall balls to simulate race conditions. This will help Mara adapt to the fatigue and improve her ability to maintain pace during the compromised running segments.
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