Dive into this athlete’s performance at 2024 Katowice 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
230 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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 9 to 91.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 17 to 91.
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Percentile based on all the athletes who competed in Hyrox Pro Women
Run, Baby, Run!
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!
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The chart has 1 Y axis displaying values. Data ranges from 210 to 356.
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Based on 230 athletes with similar finish time in Hyrox Pro Women
Station Showdown
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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 163 to 556.
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Based on 230 athletes with similar finish time in Hyrox Pro Women
Fast, slow, or steady?
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.
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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -97 to 166.
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Based on 230 athletes with similar finish time in Hyrox Pro Women
Expected Finish Time
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.
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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 4600 to 5625.
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Spread of Splits Time
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.
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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 94 to 766.
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Percentile based on all the athletes who competed in Hyrox Pro 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 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
05:39.
Check the detail of the improvement plan below.
Based on 230 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Titia Van Der Stelt showcased an impressive performance in the 2024 Katowice HYROX race, finishing 19th overall and 2nd in her age group. This places her in the top echelons of the competition, underscoring her elite status in the field. A noteworthy aspect of Titia's performance is her exceptional running ability, as evidenced by her total running time being 03:07 faster than average. This suggests that Titia has a strong runner profile. However, her performance in strength-focused segments, particularly the Sled Push and Sled Pull, fell significantly below average, indicating areas for improvement. Her pacing strategy appears well-calibrated, starting strong and maintaining a consistent performance throughout the race, without significant drops in pace across running segments.
Segments to Improve:
Sled Push: Titia's performance in the Sled Push was notably slower than average. To improve, she should focus on developing lower body strength, particularly in her quadriceps and glutes. Specific exercises such as weighted squats, leg presses, and sled drags can be beneficial. Additionally, practicing the actual sled push with incremental weights will help improve technique and endurance in this segment.
Sled Pull: Similar to the Sled Push, the Sled Pull was a significant weakness. Training should include exercises that strengthen the back, hamstrings, and grip strength. Deadlifts, Romanian deadlifts, and farmer's walks will be particularly effective. Incorporating rope pulls and tire flips can also mimic the Sled Pull's demands, enhancing Titia's performance through improved technique and strength.
Farmers Carry: The Farmers Carry segment was slower than desired. Improving grip strength is crucial for this event. Exercises such as dead hangs, wrist curls, and using grip strengtheners can be beneficial. Additionally, regular practice of the Farmers Carry with gradually increasing distances and weights will help build endurance and strength specific to this challenge.
Rowing: A slight lag in the Rowing segment suggests a need for improved cardiovascular endurance and rowing technique. Interval training on the rowing machine, focusing on high-intensity bursts followed by short recovery periods, can enhance aerobic capacity. Technique drills emphasizing proper form and efficient stroke can also lead to significant improvements.
Race Strategies:
Segment Pacing: Given Titia's strong running performance, maintaining a swift pace in running segments while conserving energy for strength-focused challenges is advisable. This strategy involves balancing speed and energy expenditure throughout the race to avoid fatigue during critical strength segments.
Transition Efficiency: Improving transition times between exercises can shave precious seconds off the overall time. Practicing quick and efficient transitions in training, focusing on minimizing rest and optimizing movement between stations, will enhance Titia's race performance.
Mental Preparation: Strength segments, particularly those Titia has struggled with, require not only physical but also mental fortitude. Visualizing successful completion of these segments and adopting a positive, resilient mindset can help overcome psychological barriers to performance.
Hydration and Nutrition: Proper hydration and nutrition before and during the race are crucial for maintaining energy levels and performance. Titia should implement a nutrition strategy that includes easily digestible carbohydrates and electrolytes to sustain her throughout the race.
By focusing on these specific areas of improvement and implementing the suggested strategies, Titia Van Der Stelt can transform her weaknesses into strengths, potentially improving her overall performance in future HYROX races.
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.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 91.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 91.
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Percentile based on all the athletes who competed in Hyrox Pro Women