Van Groningen Natasja 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 359 similar athletes.

Performance Highlights

NED NED Flag Women 50-54 #190027 01:56:12 35th in AG | Top 92.1% 959th | Top 87.8%
+09:38
01:07:11
Run Total
+01:12
08:24
Avg. Lap
+01:48
07:51
Best Lap
-09:04
39:38
Workout Total
-01:08
04:57
Avg. Workout
-00:24
09:26
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 359 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 359 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Van Groningen Natasja'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 Groningen Natasja'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 359 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 Groningen Natasja'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 Groningen Natasja'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 11:23. Check the detail of the improvement plan below.

11:22 Potential Improvement 99.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 11:22 01:07:11 to 55:49 99.9%
Rowing 00:01 05:58 to 05:57 0.1%
Ski Erg 00:00 05:27 to 05:27 0.0%
Sled Push 00:00 02:29 to 02:29 0.0%
Sled Pull 00:00 06:14 to 06:14 0.0%
Burpees Broad Jump 00:00 07:16 to 07:16 0.0%
Farmers Carry 00:00 02:13 to 02:13 0.0%
Sandbag Lunges 00:00 04:46 to 04:46 0.0%
Wall Balls 00:00 05:15 to 05:15 0.0%

Splits Time

Van Groningen Natasja Perfect Race
Splits Total Average Total
Running 1 07:26 00:00 06:08 +01:18 00:00 +00:00
Ski Erg 05:27 07:26 05:33 -00:06 06:08 +01:18
Running 2 09:29 12:53 06:42 +02:47 11:41 +01:12
Sled Push 02:29 22:22 03:33 -01:04 18:23 +03:59
Running 3 07:51 24:51 07:05 +00:46 21:56 +02:55
Sled Pull 06:14 32:42 07:42 -01:28 29:01 +03:41
Running 4 08:00 38:56 07:12 +00:48 36:43 +02:13
Burpees Broad Jump 07:16 46:56 09:05 -01:49 43:55 +03:01
Running 5 08:31 54:12 07:32 +00:59 53:00 +01:12
Rowing 05:58 01:02:43 05:57 +00:01 01:00:32 +02:11
Running 6 08:03 01:08:41 07:21 +00:42 01:06:29 +02:12
Farmers Carry 02:13 01:16:44 02:50 -00:37 01:13:50 +02:54
Running 7 08:38 01:18:57 07:21 +01:17 01:16:40 +02:17
Sandbag Lunges 04:46 01:27:35 06:41 -01:55 01:24:01 +03:34
Running 8 09:17 01:32:21 08:19 +00:58 01:30:42 +01:39
Wall Balls 05:15 01:41:38 07:21 -02:06 01:39:01 +02:37
Roxzone 09:26 01:56:12 09:50 -00:24 01:56:12
Based on 359 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Natasja Van Groningen delivered a commendable performance at the 2024 Amsterdam Hyrox event, finishing in the top 30% of overall participants. Her strength in functional exercises, particularly in the sled push, sled pull, and sandbag lunges, highlights her excellent conditioning in strength-based events. However, her total running time was 08:52 slower than the average, suggesting a need for improvement in running efficiency. The pattern across the first four running segments indicates that Natasja might have started too slowly compared to the average, potentially impacting her overall running performance. This profile suggests that while Natasja is strong in functional exercises, she would benefit from focusing on enhancing her running capabilities to improve her hybrid athlete profile.

Segments to Improve

  • Total Running Time: The total running time was significantly slower than average, indicating a key area for improvement. Specific training strategies include:
    • Interval Training: Incorporate high-intensity interval training (HIIT) sessions to improve speed and endurance. For example, alternating between 400m fast-paced runs and 200m recovery jogs.
    • Long Runs: Schedule weekly long runs at a steady pace to build aerobic capacity and stamina.
    • Strength-Endurance Drills: Combine running with bodyweight exercises to mimic race conditions. For instance, alternate between 800m runs and exercises like push-ups or squats.
  • Roxzone Transitions: Although the Roxzone time was slightly faster than average, improving transitions can enhance overall efficiency. Training strategies include:
    • Transition Drills: Practice quick transitions between different exercises, focusing on minimizing rest and ensuring smooth movement.
    • Functional Circuit Training: Design circuits that mimic race transitions to improve agility and recovery time between exercises.

Race Strategies

  • Optimized Pacing: Begin the race at a moderate pace to prevent early fatigue. Monitor heart rate and perceived exertion to maintain consistent energy levels throughout.
  • Focus on Recovery: Utilize active recovery techniques during transitions, such as controlled breathing and maintaining a steady pace, to optimize performance between functional exercises.
  • Pre-Race Preparation: Develop a pre-race routine that includes dynamic stretching and light cardio to prepare the body for the demands of the competition.
  • Nutrition and Hydration: Ensure proper hydration and nutrition leading up to the event to maintain energy levels and prevent fatigue during the race.
Similar Athletes
Smith Francesca 2021 London 01:56:02
Thourain Léa 2024 Paris 01:56:02
Gokaldas Reshma 2024 Anaheim 01:56:31
Karlsson Emelie 2024 Rimini 01:56:12
Pedersen Stinne Ankjær 2024 Copenhagen 01:56:12
Valdés García Daniela 2024 Ciudad de Mexico 01:56:40
Wurzinger Victoria 2023 Wien 01:56:36
Malin Rebecca 2024 Glasgow 01:55:44
La Vista Naomi 2023 Milan 01:56:20
Jones Alicia 2024 London 01:56:39

Measure Your Performance Against Top Athletes

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