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.
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 Hendriks Debbie'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 Hendriks Debbie'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 Hendriks Debbie'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 Hendriks Debbie'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
05:08.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Debbie Hendriks delivered a commendable performance at the 2024 Amsterdam HYROX event, ranking in the top 16% overall and top 17% in her age group. Her overall time of 01:33:57 showcases her competitive edge. Analyzing her pacing, Debbie started strong with an impressive Running 1 segment, indicating a fast start. However, her total running time was 1:00 slower than average, suggesting there's room for improvement in her running endurance. Her performance shows a balanced profile, with strengths in both running and strength exercises. Notably, she excelled in strength-based components like the Sled Push and Sled Pull.
Segments to Improve
Total Running Time: To improve her running endurance and overall time, Debbie should focus on enhancing her aerobic capacity. Incorporate long, steady-state runs combined with interval training to build stamina and speed. Exercises: Tempo runs, fartlek sessions, and hill repeats.
Sandbag Lunges: This segment represents a significant opportunity for time gains. Technique and muscular endurance can be targeted through lunge variations with and without weights. Exercises: Weighted lunges, static lunges with increased load, and plyometric lunges to build explosive strength.
Burpees Broad Jump: Improving agility and power will enhance performance in this segment. Focus on explosive movements and dynamic drills. Exercises: Box jumps, speed burpees, and broad jump drills with a focus on form and quick transitions.
Wall Balls: Enhancing upper body strength and coordination will reduce time here. Aim to improve core stability and overhead strength. Exercises: Med ball slams, thrusters, and wall ball shots with a focus on efficient ball trajectory and breathing techniques.
Roxzone: While Debbie's Roxzone time is better than average, optimizing transition efficiency can further enhance performance. Practice quick transitions between exercises and running. Exercises: Transition drills, quick changeover routines, and “brick” workouts that simulate race conditions.
Race Strategies
Balanced Pacing: Start at a sustainable pace that maintains energy for later segments. Use the first four running segments to set a comfortable rhythm that can be sustained throughout the race.
Efficient Transitions: Prioritize minimizing downtime in the Roxzone by rehearsing transitions during training. Focus on breathing and quick recovery techniques to maintain momentum.
Compromised Running: Train with compromised running drills, such as running immediately after exercises like lunges and burpees, to adapt to the fatigue levels experienced during the race.
Nutritional Strategy: Ensure optimal energy levels by planning nutrition and hydration strategies leading up to and during the race. Experiment with energy gels or electrolytes in training to determine what works best.
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