Dive into this athlete’s performance at 2024 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
417 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 417 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 417 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Holzhauer Maaike'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 Holzhauer Maaike'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 417 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 Holzhauer Maaike'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 Holzhauer Maaike'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
05:58.
Check the detail of the improvement plan below.
Based on 417 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Maaike Holzhauer demonstrated commendable athleticism in the 2024 Rotterdam HYROX race, finishing in the top 25% of all athletes and the top 26% in her age group. Her overall time of 01:52:04 indicates a strong performance across the board. A key highlight is her total running time, which was 03:05 faster than average, showcasing her as having a more runner-oriented profile. However, her performance in specific segments such as the Burpees Broad Jump and Sandbag Lunges indicates potential areas for improvement, particularly in strength-based exercises. Maaike's pacing appeared to vary, with a slower start in Running 1 but significant improvements in subsequent running segments, suggesting a need for better race start strategy and pacing consistency.
Segments to Improve:
Burpees Broad Jump: Maaike's time in this segment was significantly slower than average, indicating a need for improvement in explosive strength and endurance. Specific drills such as plyometric exercises (box jumps, squat jumps) can enhance explosive power, while interval training can improve endurance. Practicing burpees with a focus on form and incorporating broad jumps into regular training can directly impact performance in this segment.
Sandbag Lunges: The slower time suggests a need for stronger leg muscles and better balance. Lunges with weight training, focusing on increasing weight over time, can help build strength. Balance exercises, such as single-leg deadlifts and stability ball workouts, can also be beneficial. Implementing sandbag training to mimic race conditions will directly improve performance in this segment.
Roxzone: A slightly slower Roxzone time indicates room for improvement in overall fitness and transition speed between exercises. Interval training to enhance cardiovascular fitness, combined with practice on quick transitions between exercises, can reduce downtime. Emphasizing functional fitness exercises can also improve overall performance.
Farmer's Carry: This segment showed a need for improved grip strength and endurance. Grip strengthening exercises, such as dead hangs and farmer's walks with progressively heavier weights, can be beneficial. Endurance training, focusing on carrying exercises over longer distances, will also help improve time in this segment.
Race Strategies:
Start Strategy: Considering the slower start in Running 1, Maaike should focus on a more aggressive start without overexerting, to avoid playing catch-up in subsequent segments. A well-structured warm-up routine targeting dynamic movements can prepare her body for the race's start.
Pacing Consistency: Given the variations in pacing observed across the running segments, Maaike should work on maintaining a more consistent pace. Training with a heart rate monitor to stay within specific zones can help manage effort throughout the race.
Strength and Endurance Balance: As Maaike has a stronger running profile, incorporating more strength training into her routine, focusing on explosive and endurance strength, can help balance her performance. This includes integrating circuit training with a mix of weightlifting and high-intensity interval training.
Transition Efficiency: Reducing time in the Roxzone through practicing quick transitions between exercises and focusing on minimizing rest time will enhance overall performance. Transition drills during training sessions can simulate race conditions and improve efficiency.
By addressing these areas of improvement and implementing the recommended strategies, Maaike Holzhauer can expect to see significant gains in her performance in future HYROX races. Emphasizing a balanced approach to her training that incorporates strength, endurance, and transition efficiency will be key to her continued success.