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
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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Hopmans Sieneke's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Hopmans Sieneke hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Hopmans Sieneke’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Hopmans Sieneke'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
07:15.
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:
Sieneke Hopmans delivered a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 14% of all athletes and top 13% within her age group of 40-44. This showcases her competitive edge and strong conditioning. Sieneke's performance was notably stronger in strength-focused segments, as evidenced by her exceptional rankings in Sled Push, Sled Pull, and Sandbag Lunges. Her total running time was 04:52 slower than the average, indicating a more pronounced strength profile over endurance running. The pacing analysis suggests Sieneke started the race at a moderate pace but faced challenges maintaining speed in later running segments, particularly Running 6 and 7, which significantly impacted her overall time.
Segments to Improve:
Total Running Time: Sieneke's endurance running needs improvement. Incorporating interval training sessions, such as 400 to 800 meters repeats at a faster pace than her current average, with short rest periods, can help improve her speed and cardiovascular endurance. Long runs at a steady pace, gradually increasing the distance, will also be beneficial in enhancing overall endurance.
Wall Balls: To improve her Wall Ball performance, Sieneke should focus on squat depth and power, as well as coordination between the squat and the throw. Exercises like thrusters and medicine ball cleans can help build the required explosive strength. Practice sets focusing on maintaining rhythm and consistent breathing can also improve efficiency during this segment.
Burpees Broad Jump: This segment requires a combination of explosive power and efficient movement. Plyometric exercises such as box jumps, broad jumps, and plyo push-ups will help develop the necessary power. Practicing burpees with an emphasis on minimizing ground contact time will improve performance. Transition drills that combine burpees with broad jumps can also replicate race conditions and improve efficiency.
Ski Erg: Improving her Ski Erg time calls for better technique and upper body endurance. Technique drills focusing on proper arm extension and core engagement can enhance efficiency. Incorporating upper body endurance workouts, such as long sets on the Ski Erg at a controlled pace, and interval training can build the required stamina and strength.
Race Strategies:
Pacing: Given her strong start but slower finish in the running segments, Sieneke should adopt a more conservative pace in the initial runs to conserve energy for the latter half of the race. Practicing pacing strategies during training runs, where she simulates race conditions, can help find a sustainable pace that allows for consistent performance throughout the event.
Transitions: With a faster than average Roxzone time, Sieneke shows good transition speed. However, focusing on minimizing rest and maintaining momentum between exercises can further enhance her race time. Transition drills during training, where she practices moving quickly and efficiently between different types of exercises, can be beneficial.
Endurance and Strength Balance: To address her more pronounced strength profile, Sieneke should balance her training between strength and running. Implementing a structured training plan that equally focuses on improving endurance and maintaining strength will help develop a more balanced athletic profile, beneficial for HYROX races.
Nutrition and Recovery: Focusing on optimal nutrition for endurance and strength, along with sufficient rest and recovery practices, will support her training improvements and overall performance. Incorporating protein for muscle recovery, carbohydrates for energy, and hydration strategies will be crucial.
By addressing these identified areas of improvement and implementing the suggested strategies, Sieneke Hopmans can enhance her performance in future HYROX events, potentially improving her overall and age group rankings.