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
882 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 882 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 882 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Van Niekerk Inge'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 Niekerk Inge'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 882 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 Niekerk Inge'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 Niekerk Inge'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
05:37.
Check the detail of the improvement plan below.
Based on 882 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Inge Van Niekerk demonstrated a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 3% of all athletes and her age group. Her overall time of 01:18:30 highlights her as a highly competitive athlete within the HYROX community. Analyzing her total running time, which was 03:29 slower than the average, suggests that while her strength and skill exercises are exceptional, there is room for improvement in her running efficiency. This, coupled with a slower-than-average Roxzone time, indicates that transitioning between exercises and maintaining a consistent running pace are areas for enhancement. Her profile suggests a strength-strong athlete, excelling in exercises like the Sled Push, Sled Pull, and Farmers Carry, but with potential gains to be made in running and transition times.
Segments to Improve:
Total Running Time: With running times consistently slower than the average across all laps, focusing on improving cardiovascular endurance and running efficiency is paramount. Specific training suggestions include interval training to boost VO2 max, long-distance runs at a pace slightly faster than her comfortable pace to increase stamina, and hill sprints to build leg strength and power. Additionally, incorporating plyometric exercises such as jump squats and lunges can improve running economy.
Roxzone: A slower Roxzone time indicates a need for faster transitions and potentially improved overall fitness. Incorporating circuit training that mimics the race's structure—alternating between strength exercises and short, intense running intervals—can help Inge improve her transition times and reduce rest periods. Practicing quick transitions in training, focusing on swift changes between exercises and running, will also be beneficial.
Race Strategies:
Start Pace Management: Given that Inge's early running segments are slower than average, adopting a more conservative start pace might conserve energy for a stronger finish. Working with a running coach to develop a pacing strategy that allows for gradual acceleration could prevent early fatigue.
Strength-Running Balance: Recognizing Inge's strength in exercise zones, balancing her training to include more focused running sessions will help. Integrating running into strength training days, possibly through brick workouts where she runs immediately after strength exercises, can improve her running post-exercise and enhance her endurance and recovery.
Recovery and Nutrition: Emphasizing recovery techniques and proper nutrition leading up to and on race day can significantly impact performance. Incorporating active recovery days, focusing on mobility work, and ensuring a diet rich in macronutrients to support endurance training will be crucial for optimal performance and resilience.
By addressing these specific areas of improvement with targeted training and strategic race planning, Inge Van Niekerk has the potential to elevate her performance in future HYROX events, possibly achieving even higher rankings and improving her running and transition times significantly.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women