Season 24/25 2024 Amsterdam (3803) HYROX (3321) Women (1092) Van Roij Dionne

Van Roij Dionne Hyrox Result

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 1000 similar athletes.

Performance Highlights

NED NED Flag Women 16-24 #180026 01:28:40 40th in AG | Top 30.1% 375th | Top 34.3%
-00:02
45:31
Run Total
+00:00
05:41
Avg. Lap
+00:40
05:40
Best Lap
-00:32
35:57
Workout Total
-00:04
04:29
Avg. Workout
+00:37
07:16
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 1000 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Van Roij Dionne'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 Roij Dionne'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 1000 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 Roij Dionne'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 Roij Dionne'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 04:01. Check the detail of the improvement plan below.

03:08 Potential Improvement 78.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 03:08 07:31 to 04:23 78.0%
Run Total 00:53 45:31 to 44:38 22.0%
Ski Erg 00:00 04:54 to 04:54 0.0%
Sled Push 00:00 01:52 to 01:52 0.0%
Sled Pull 00:00 04:55 to 04:55 0.0%
Burpees Broad Jump 00:00 05:31 to 05:31 0.0%
Rowing 00:00 05:13 to 05:13 0.0%
Farmers Carry 00:00 01:41 to 01:41 0.0%
Sandbag Lunges 00:00 04:20 to 04:20 0.0%

Splits Time

Van Roij Dionne Perfect Race
Splits Total Average Total
Running 1 03:52 00:00 05:07 -01:15 00:00 +00:00
Ski Erg 04:54 03:52 05:05 -00:11 05:07 -01:15
Running 2 05:48 08:46 05:25 +00:23 10:12 -01:26
Sled Push 01:52 14:34 02:41 -00:49 15:37 -01:03
Running 3 05:53 16:26 05:43 +00:10 18:18 -01:52
Sled Pull 04:55 22:19 05:38 -00:43 24:01 -01:42
Running 4 05:40 27:14 05:45 -00:05 29:39 -02:25
Burpees Broad Jump 05:31 32:54 05:58 -00:27 35:24 -02:30
Running 5 05:52 38:25 05:53 -00:01 41:22 -02:57
Rowing 05:13 44:17 05:20 -00:07 47:15 -02:58
Running 6 06:00 49:30 05:47 +00:13 52:35 -03:05
Farmers Carry 01:41 55:30 02:15 -00:34 58:22 -02:52
Running 7 05:55 57:11 05:45 +00:10 01:00:37 -03:26
Sandbag Lunges 04:20 01:03:06 04:41 -00:21 01:06:22 -03:16
Running 8 06:35 01:07:26 06:07 +00:28 01:11:03 -03:37
Wall Balls 07:31 01:14:01 04:51 +02:40 01:17:10 -03:09
Roxzone 07:16 01:28:40 06:39 +00:37 01:28:40
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dionne Van Roij delivered a commendable performance at the 2024 Amsterdam Hyrox event, securing an overall rank of 377, placing her in the top 12% of all athletes. In her age group (16-24), she ranked 40th, which positions her in the top 10%. Her overall completion time was 01:28:40, with a total running time of 00:45:31, which was 46 seconds faster than the average. This indicates a strong running ability, suggesting she has a runner's profile.

However, her running splits from Running 1 to Running 4 show a slight decline in speed, indicating that she might have started the race a bit too fast. While her initial running segments were notably faster than average, her later running segments showed a gradual slowdown, suggesting potential fatigue or a need for better pacing.

Segments to Improve

  • Wall Balls (00:07:31, 100 Percentile Rank): This was Dionne's most challenging segment, significantly slower than average. Improving her strength and endurance in this exercise is crucial.
    • Exercises: Incorporate wall ball drills into her routine, focusing on high-rep sets to build endurance and speed. Use a weighted medicine ball for strength training.
    • Form Correction: Ensure proper squat depth and a full extension of the arms to maximize efficiency. Practicing with a lighter ball can help focus on form before increasing weight.
  • Roxzone (00:07:16, 72 Percentile Rank): Dionne lost time in transitions, indicating a need for improving transition efficiency and overall fitness.
    • Drills: Practice transition drills that simulate race conditions, focusing on minimizing downtime between exercises.
    • Exercises: High-intensity interval training (HIIT) can improve cardiovascular fitness, aiding quicker recovery during transitions.
  • Running: While Dionne's total running time was faster than average, running segments like Running 6 and Running 8 were slower, indicating room for improvement in maintaining a consistent pace.
    • Training Routines: Integrate tempo runs and long, steady-paced runs to build endurance and pacing strategy.
    • Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve efficiency in compromised scenarios.

Race Strategies

  • Pacing Strategy: Focus on maintaining a steady pace throughout the race. Monitor running splits closely to avoid early fatigue.
  • Energy Management: Implement a nutrition and hydration plan to maintain energy levels, especially towards the latter part of the race.
  • Efficient Transitions: Develop a rhythm for transitions to minimize time lost in the Roxzone. Practice quick transitions during training to make them second nature.
Similar Athletes
Magowan Alice 2023 Hong Kong 01:29:03
Van Den Boom Pleuni 2024 Amsterdam 01:28:11
Steinweg Nina 2023 Köln 01:28:45
Mcclelland Amber 2024 Birmingham 01:28:41
Barcia Sofia 2022 Basel 01:28:26
Mee Victoria 2022 Birmingham 01:28:28
Rocker Anna Lena 2019 Oberhausen 01:28:44
Brandes Clara 2023 Karlsruhe 01:28:31
Winter Elyssa 2024 Melbourne 01:28:46
Palacio Laura 2022 London 01:28:35

Measure Your Performance Against Top Athletes

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