Season 24/25 2024 Amsterdam (3803) HYROX (3321) Women (1092) Hoekwater Lauri

Hoekwater Lauri 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 #140026 01:31:47 57th in AG | Top 42.9% 467th | Top 42.8%
-00:04
46:44
Run Total
+00:01
05:51
Avg. Lap
+00:46
05:53
Best Lap
+00:52
38:47
Workout Total
+00:06
04:50
Avg. Workout
-00:47
06:21
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 Hoekwater Lauri'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 Hoekwater Lauri'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 Hoekwater Lauri'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 Hoekwater Lauri'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 03:54. Check the detail of the improvement plan below.

01:43 Potential Improvement 44.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 01:43 06:22 to 04:39 44.0%
Run Total 00:53 46:44 to 45:51 22.6%
Burpees Broad Jump 00:40 06:38 to 05:58 17.1%
Sled Pull 00:20 05:51 to 05:31 8.5%
Ski Erg 00:10 05:14 to 05:04 4.3%
Farmers Carry 00:08 02:18 to 02:10 3.4%
Sled Push 00:00 02:37 to 02:37 0.0%
Rowing 00:00 05:16 to 05:16 0.0%
Sandbag Lunges 00:00 04:31 to 04:31 0.0%

Splits Time

Hoekwater Lauri Perfect Race
Splits Total Average Total
Running 1 04:12 00:00 05:11 -00:59 00:00 +00:00
Ski Erg 05:14 04:12 05:09 +00:05 05:11 -00:59
Running 2 05:54 09:26 05:33 +00:21 10:20 -00:54
Sled Push 02:37 15:20 02:48 -00:11 15:53 -00:33
Running 3 06:12 17:57 05:52 +00:20 18:41 -00:44
Sled Pull 05:51 24:09 05:55 -00:04 24:33 -00:24
Running 4 05:53 30:00 05:53 +00:00 30:28 -00:28
Burpees Broad Jump 06:38 35:53 06:16 +00:22 36:21 -00:28
Running 5 05:54 42:31 06:02 -00:08 42:37 -00:06
Rowing 05:16 48:25 05:26 -00:10 48:39 -00:14
Running 6 05:56 53:41 05:56 +00:00 54:05 -00:24
Farmers Carry 02:18 59:37 02:19 -00:01 01:00:01 -00:24
Running 7 06:03 01:01:55 05:55 +00:08 01:02:20 -00:25
Sandbag Lunges 04:31 01:07:58 04:55 -00:24 01:08:15 -00:17
Running 8 06:45 01:12:29 06:22 +00:23 01:13:10 -00:41
Wall Balls 06:22 01:19:14 05:07 +01:15 01:19:32 -00:18
Roxzone 06:21 01:31:47 07:08 -00:47 01:31:47
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Lauri Hoekwater delivered a commendable performance in the 2024 Amsterdam Hyrox event, finishing in the top 15% overall and top 14% in her age group. Her total running time of 46:44 was faster than average, indicating a strong running capability. She started the race with a notably fast pace, evident from her first running lap, which was significantly faster than the average. This suggests a potential tendency to start races quickly, possibly contributing to fatigue later on. Overall, Lauri exhibits a hybrid profile with a slight inclination towards running strength, although some segments, especially involving strength endurance, highlight areas for improvement.

Segments to Improve

  • Wall Balls: This segment was notably challenging, with Lauri performing slower than 94% of participants. It may be beneficial to focus on improving strength endurance and shoulder stamina. Consider incorporating high-rep wall ball drills, overhead press workouts, and med ball slams into the training regime. Emphasize form, especially maintaining a stable core and proper squat depth to ensure efficient energy use.
  • Burpees Broad Jump: With a time slower than average, improving explosive power and agility can be beneficial. Lauri should focus on plyometric exercises like box jumps and burpee variations to enhance dynamic movement efficiency. Practicing short interval sprints after burpees can simulate race conditions and improve fatigue management.
  • Sled Pull: Although slightly faster than average, optimizing this segment could lead to significant time savings. Enhance grip strength and pulling power with sled drags and rope pull exercises. Ensuring proper posture and pulling technique will prevent unnecessary energy expenditure.
  • Total Running Time: Despite being faster than average, slight improvements in pacing could enhance overall performance. Incorporate tempo runs and fartlek training to improve pacing strategy and endurance, especially under fatigue from strength exercises.

Race Strategies

  • Start Pacing: Begin the race with a sustainable pace, ensuring not to expend excessive energy early on. Implement a pacing strategy that aligns with training outcomes to maintain energy for later stages.
  • Transition Efficiency: Focus on reducing time in the roxzone by practicing quick transitions between exercises and running segments. Develop drills that integrate exercise-to-run transitions to simulate race conditions.
  • Breathing and Recovery: Emphasize recovery techniques between segments, particularly in transitions and post-intensive strength exercises. Practice controlled breathing to stabilize heart rate and prepare for subsequent runs.
  • Use of Strength Segments: Leverage strength segments to recover for subsequent runs by focusing on efficient, powerful movements rather than speed alone. This can help conserve energy for running segments.
Similar Athletes
Wallenwein Eva 2024 Hamburg 01:32:13
Gomiero Carolina 2020 Dallas 01:32:15
Griffon Marie 2024 Marseille 01:31:30
Fitzgibbon Megan 2024 Madrid 01:31:40
Riemann Milena 2018 Hamburg 01:31:41
Jackson Natalie 2023 Manchester 01:31:23
Whiteman Kellie 2023 London 01:31:47
Glencross Lauren 2023 Barcelona 01:32:17
Ferencic Doris 2024 Rotterdam 01:31:50
Hörhold Claudia 2024 Vienna - European Championship 01:31:53

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