Verstegen Laura
Performance Analysis
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.
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 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 Verstegen Laura'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 Verstegen Laura'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 Verstegen Laura'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 Verstegen Laura'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
05:20.
Check the detail of the improvement plan below.
04:59
Potential Improvement
93.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Laura Verstegen showcased a strong performance in the 2024 Rotterdam HYROX race, finishing in the top 10% overall and top 12% in her age group, which is commendable. Her overall time of 01:29:04 reflects a well-prepared athlete. However, analysis indicates a discrepancy between her running and strength exercises. Laura's total running time was 03:41 slower than average, suggesting that her running segments, on the whole, could benefit from focused improvement. Her best running lap being significantly slower than average hints at a stronger performance in strength exercises than in running, positioning her as more of a hybrid athlete with a tilt towards strength. The consistent slowing in running segments further points towards a pacing strategy that may have started too cautiously or lacked endurance over the distance. Conversely, her exceptional performance in strength-focused exercises like the Sled Push, Sled Pull, and Sandbag Lunges indicates her proficiency in power and endurance in these areas.
Segments to Improve:
- Running Segments: Given that Laura's total running time was significantly slower than average, focusing on improving her running endurance and speed is crucial. Incorporating interval training, such as 400 to 800-meter repeats at a faster pace than her current average, can help improve her VO2 max and running efficiency. Long runs, gradually increasing up to 15-20% longer than the race's total running distance, will enhance her endurance. Emphasizing proper running form through drills like high knees, butt kicks, and strides will also contribute to more efficient running mechanics.
- Roxzone (Transition Times): Laura's slower-than-average Roxzone time suggests room for improvement in her transition efficiency and overall fitness. Implementing circuit training that mimics the race structure, alternating between strength exercises and short, intense running intervals, can improve her transition speed and reduce rest times. Practicing transitions between exercises, focusing on quick changes and minimal rest, will also be beneficial.
- Ski Erg: To enhance her performance in the Ski Erg segment, Laura should work on both technique and power. Incorporating exercises that build upper body and core strength, such as pull-ups, kettlebell swings, and planks, will contribute to a stronger pull. Ski Erg technique drills, focusing on maintaining a high stroke rate while maximizing distance per stroke, will also help improve her efficiency and speed in this segment.
Race Strategies:
- Pacing: Laura should aim for a more aggressive start in the running segments to avoid falling too far behind the average pace. Utilizing a pace calculator to set target splits for each running segment based on her improved running training can help maintain a consistent effort level throughout the race.
- Strength Training Integration: Given her strength in the power-based exercises, Laura should continue her strength training but integrate more running-focused workouts in between strength days. This could include doing short runs after strength sessions to adapt her body to running on tired legs, simulating later stages of the race.
- Nutrition and Recovery: Focusing on optimal nutrition to fuel her workouts and enhance recovery will be crucial, especially as she increases her running volume. Incorporating protein-rich recovery meals and staying hydrated will support her training adaptations and overall performance. Additionally, integrating active recovery and mobility work will help maintain her flexibility and reduce the risk of injury.
By focusing on these identified areas for improvement and implementing the suggested training strategies and race tactics, Laura Verstegen can expect to see significant enhancements in her HYROX race performance, with the potential to excel even further in both running and strength segments.
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