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 955 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 the 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 you 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 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 his 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 07:18. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:30 (From 53:53 to 49:23) | 61.6% |
| Wall Balls | 01:40 (From 07:14 to 05:34) | 22.8% |
| BBJ | 00:34 (From 07:29 to 06:55) | 7.8% |
| Sandbag Lunges | 00:34 (From 05:52 to 05:18) | 7.8% |
| Ski Erg | 00:00 (From 04:37 to 04:37) | 0.0% |
| Sled Push | 00:00 (From 02:07 to 02:07) | 0.0% |
| Sled Pull | 00:00 (From 04:42 to 04:42) | 0.0% |
| Rowing | 00:00 (From 05:10 to 05:10) | 0.0% |
| Farmers Carry | 00:00 (From 02:20 to 02:20) | 0.0% |
| Willemsen Ilse | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:19 | 00:00 | 05:33 -01:14 | 00:00 +00:00 |
| Ski Erg | 04:37 | 04:19 | 05:17 -00:40 | 05:33 -01:14 |
| Running 2 | 06:20 | 08:56 | 05:56 +00:24 | 10:50 -01:54 |
| Sled Push | 02:07 | 15:16 | 03:01 -00:54 | 16:46 -01:30 |
| Running 3 | 06:33 | 17:23 | 06:17 +00:16 | 19:47 -02:24 |
| Sled Pull | 04:42 | 23:56 | 06:29 -01:47 | 26:04 -02:08 |
| Running 4 | 06:47 | 28:38 | 06:19 +00:28 | 32:33 -03:55 |
| Burpees Broad Jump | 07:29 | 35:25 | 07:08 +00:21 | 38:52 -03:27 |
| Running 5 | 07:03 | 42:54 | 06:32 +00:31 | 46:00 -03:06 |
| Rowing | 05:10 | 49:57 | 05:37 -00:27 | 52:32 -02:35 |
| Running 6 | 07:06 | 55:07 | 06:24 +00:42 | 58:09 -03:02 |
| Farmers Carry | 02:20 | 01:02:13 | 02:27 -00:07 | 01:04:33 -02:20 |
| Running 7 | 07:17 | 01:04:33 | 06:22 +00:55 | 01:07:00 -02:27 |
| Sandbag Lunges | 05:52 | 01:11:50 | 05:25 +00:27 | 01:13:22 -01:32 |
| Running 8 | 08:30 | 01:17:42 | 07:05 +01:25 | 01:18:47 -01:05 |
| Wall Balls | 07:14 | 01:26:12 | 05:41 +01:33 | 01:25:52 +00:20 |
| Roxzone | 06:17 | 01:39:35 | 08:02 -01:45 | 01:39:35 |
Ilse Willemsen achieved a commendable overall rank of 690, placing her within the top 22% of all participants and 83rd in her age group, indicating a strong competitive performance. Her overall finish time was 01:39:35. Despite a slower total running time than average by 02:28, Ilse demonstrated exceptional strength in specific segments, especially in the Ski Erg, Sled Push, Sled Pull, and Rowing, where she ranked in the top 10 percentile. This suggests a strength-oriented profile. However, her pacing seems to have started too fast, especially noticeable in the first running segment where she was significantly quicker than average, possibly affecting her endurance in later segments. The Roxzone time was notably quicker than average, indicating efficient transitions.
Ilse's total running time was slower than average. To improve, focus on enhancing aerobic capacity and pacing strategies. Consider interval training and long-distance runs to build endurance. Additionally, incorporate tempo runs to help maintain a consistent pace throughout the race.
This segment was significantly slower than average. Focus on improving leg power and upper body strength through exercises like squats, thrusters, and wall ball drills. Emphasize proper form, ensuring full extension and efficient use of momentum.
To improve efficiency, work on plyometric exercises and practice burpee technique to minimize transition time between movements. Focus on explosive power through box jumps and frog jumps.
Enhance leg endurance and stability. Incorporate weighted lunges, Bulgarian split squats, and core stability exercises to increase balance and strength.
| Similar Athletes | |||
|---|---|---|---|
| Young Rowan | 2023 Manchester | 01:39:35 | |
| Baker Victoria | 2024 Sports Direct HYROX London | 01:39:52 | |
| Reis Ashley | 2020 Dallas | 01:39:25 | |
| Murphy Nicola | 2024 Dublin | 01:39:13 | |
| Saldana Stephanie | 2022 Dallas | 01:39:06 | |
| Sticht Eva | 2023 Karlsruhe | 01:39:34 | |
| Drefahl Courtney | 2024 Dallas | 01:39:32 | |
| Hogan Aoife | 2023 Dublin | 01:39:05 | |
| Kaatz Erin | 2024 Chicago Navy Pier | 01:39:57 | |
| Young Jo | 2024 Birmingham | 01:39:20 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Willemsen Ilse
