Hoek Sisca Hyrox Result

Dive into this athlete’s performance at 2023 Rotterdam 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 345 similar athletes.

Performance Highlights

NED NED Flag Women 45-49 #165012 01:56:19 24th in AG | Top 82.8% 243rd | Top 83.8%
+02:29
01:00:07
Run Total
+00:18
07:31
Avg. Lap
-01:13
04:49
Best Lap
-02:50
45:58
Workout Total
-00:22
05:44
Avg. Workout
+00:33
10:19
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 345 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 345 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Hoek Sisca'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 Hoek Sisca'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 345 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 Hoek Sisca'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 Hoek Sisca'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 05:24. Check the detail of the improvement plan below.

04:18 Potential Improvement 79.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:18 01:00:07 to 55:49 79.6%
Sled Pull 00:33 08:05 to 07:32 10.2%
Sandbag Lunges 00:24 06:50 to 06:26 7.4%
Farmers Carry 00:09 02:59 to 02:50 2.8%
Ski Erg 00:00 05:20 to 05:20 0.0%
Sled Push 00:00 03:02 to 03:02 0.0%
Burpees Broad Jump 00:00 08:24 to 08:24 0.0%
Rowing 00:00 05:51 to 05:51 0.0%
Wall Balls 00:00 05:27 to 05:27 0.0%

Splits Time

Hoek Sisca Perfect Race
Splits Total Average Total
Running 1 04:49 00:00 06:09 -01:20 00:00 +00:00
Ski Erg 05:20 04:49 05:33 -00:13 06:09 -01:20
Running 2 07:01 10:09 06:42 +00:19 11:42 -01:33
Sled Push 03:02 17:10 03:33 -00:31 18:24 -01:14
Running 3 09:45 20:12 07:05 +02:40 21:57 -01:45
Sled Pull 08:05 29:57 07:42 +00:23 29:02 +00:55
Running 4 07:15 38:02 07:14 +00:01 36:44 +01:18
Burpees Broad Jump 08:24 45:17 09:10 -00:46 43:58 +01:19
Running 5 07:30 53:41 07:32 -00:02 53:08 +00:33
Rowing 05:51 01:01:11 05:57 -00:06 01:00:40 +00:31
Running 6 07:28 01:07:02 07:22 +00:06 01:06:37 +00:25
Farmers Carry 02:59 01:14:30 02:50 +00:09 01:13:59 +00:31
Running 7 07:50 01:17:29 07:21 +00:29 01:16:49 +00:40
Sandbag Lunges 06:50 01:25:19 06:43 +00:07 01:24:10 +01:09
Running 8 08:34 01:32:09 08:20 +00:14 01:30:53 +01:16
Wall Balls 05:27 01:40:43 07:20 -01:53 01:39:13 +01:30
Roxzone 10:19 01:56:19 09:46 +00:33 01:56:19
Based on 345 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sisca Hoek performed well in the Hyrox race in Rotterdam, ranking in the top 28% of all athletes and top 30% in her age group. Her overall time of 01:56:19 is commendable. However, there are areas where she can improve to enhance her performance further.

Pacing and Profile:
Sisca's total running time of 01:00:07 is 04:32 slower than the average, indicating that she may need to focus on improving her overall fitness and transition time. It seems that she might have rested more or taken more time during the roxzone, which impacted her overall running time. To address this, Sisca should work on improving her fitness levels and reducing transition time between exercises.

Segments to Improve


1. Running 3:
Sisca's time of 00:09:45 in this segment is 02:37 slower than the average. To improve her performance in running 3, Sisca can incorporate interval training into her routine. This can involve alternating between high-intensity sprints and recovery jogs. Additionally, she can focus on strengthening her leg muscles through exercises such as lunges, squats, and plyometric exercises like box jumps.

2. Roxzone:
Sisca's time of 00:10:19 in the roxzone is 01:03 slower than the average. To improve this segment, Sisca should prioritize overall fitness improvement, including cardiovascular endurance and muscular strength. High-intensity interval training (HIIT) workouts can be beneficial to increase her cardiovascular fitness. Additionally, practicing quick transitions between exercises during training sessions will help reduce the time spent in the roxzone during races.

3. Running 7:
Sisca's time of 00:07:50 in this segment is 00:26 slower than the average. To enhance her performance in running 7, Sisca can focus on interval training and incorporating hill sprints into her running routine. This will help improve her speed and endurance on varied terrains. Strengthening her glutes and core muscles through exercises like hip thrusts and planks will also contribute to better running performance.

4. Running 2:
Sisca's time of 00:07:01 in this segment is 00:16 slower than the average. To improve her performance in running 2, Sisca should include tempo runs in her training. Tempo runs involve running at a comfortably hard pace for an extended period. This will help Sisca improve her endurance and maintain a steady pace during races.

5. Run Total:
Sisca's total running time is 04:32 slower than the average. To address this, she should focus on improving her overall running endurance. Incorporating longer distance runs into her training routine will help build her aerobic capacity. Additionally, strength training exercises like squats, deadlifts, and lunges will contribute to greater running power and efficiency.

Strategies


- Focus on maintaining a steady pace throughout the race, paying attention to pacing and not starting too fast or too slow.
- Prioritize quick and efficient transitions between exercises to minimize time spent in the roxzone.
- Implement interval training sessions to improve speed, endurance, and overall fitness.
- Incorporate strength training exercises to build muscular strength and power, which will enhance overall performance.
- Practice running on varied terrain and include hill sprints to improve running efficiency and endurance.
- Consider incorporating tempo runs into training to improve Sisca's ability to maintain a steady pace.

By implementing these training strategies and race strategies, Sisca Hoek can further enhance her performance in future Hyrox races.

Similar Athletes
Ayliffe Jasmine 2023 London 01:56:38
Pasotti Sabrina 2024 Turin 01:56:00
Glaser Johanna 2023 Barcelona 01:55:51
Purwaha Supriya 2024 Birmingham 01:56:15
Bartoski Julie 2022 Chicago 01:56:25
Greenland Jennifer 2023 Manchester 01:56:10
Seagrove Karen 2024 London 01:56:11
Faulkner Amy 2024 Dublin 01:56:36
Kansman Thais 2024 Fort Lauderdale 01:56:31
Redd Kelsey 2023 Singapore 01:56:11

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