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 Hensen Lara'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 Hensen Lara'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 Hensen Lara'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 Hensen Lara'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
08:08.
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:
Lara Hensen performed remarkably well in the 2024 Amsterdam HYROX race, landing herself in the top 17% of 3321 athletes. Her overall time was 01:36:03, which is commendable for her age group of 30-34. As a runner, Lara has shown exceptional strength, with her total running time being 03:56 faster than average. This is a clear indication that her running abilities are superior and she could leverage this strength to improve other areas. In terms of pacing, Lara started the race exceptionally fast, with her first running segment being 01:58 faster than average. However, her pacing strategy seemed to be well planned as she was able to maintain this speed throughout the other running segments.
Segments to Improve:
Despite her impressive overall performance and running abilities, there are a few segments where Lara lost time and could focus on improving. These include the Wall Balls, Burpees Broad Jump, and Sled Pull exercises.
Wall Balls: Lara's time in this segment was significantly slower than average, indicating that she could benefit from more strength training. Specific exercises to improve her performance in Wall Balls include squats, thrusters, and kettlebell swings. These exercises will not only improve her lower body strength but also her overall body coordination and balance, which are crucial for Wall Balls.
Burpees Broad Jump: In this segment, Lara was slower than average, suggesting that she could improve her power and explosiveness. Plyometric exercises like box jumps, broad jumps, and power cleans can help increase her power output. Additionally, practicing burpees with a jump at the end can also improve her performance in this segment.
Sled Pull: Lara was slower than average in this segment, indicating a need for improved strength and conditioning. Specific exercises that can help include deadlifts, farmer's walks, and kettlebell swings. These exercises will improve her grip strength and overall pulling power.
Race Strategies:
Going forward, Lara should consider implementing the following strategies during her races:
Effective Pacing: While Lara started off very fast in the race, it's crucial that she maintains a consistent pace throughout to prevent early fatigue. She should make sure to conserve her energy for the strength-based segments where she has room for improvement.
Transitional Efficiency: Lara should work on improving her transitions between the exercise zones to save time. This could include practicing quick transitions in training and ensuring she has a clear plan in place during the race.
Strength Training: Given her superior running abilities, Lara should focus more on strength training in her preparation for races. This could help improve her performance in segments like the Wall Balls, Burpees Broad Jump, and Sled Pull.