Season 24/25 2024 Amsterdam (3803) HYROX (3321) Women (1092) Calis AnneLucia

Calis AnneLucia Hyrox Result

Dive into this athlete’s performance at 2024 Amsterdam 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.

Performance Highlights

NED NED Flag Women 40-44 #192010 01:28:10 54th in AG | Top 35.1% 355th | Top 32.5%
-00:56
44:26
Run Total
-00:07
05:33
Avg. Lap
+00:29
05:27
Best Lap
+00:37
36:53
Workout Total
+00:04
04:36
Avg. Workout
+00:22
06:56
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 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 Calis AnneLucia'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 Calis AnneLucia'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 Calis AnneLucia'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 Calis AnneLucia'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 03:53. Check the detail of the improvement plan below.

02:19 Potential Improvement 59.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:19 06:37 to 04:18 59.7%
Sandbag Lunges 00:52 05:19 to 04:27 22.3%
Burpees Broad Jump 00:31 06:05 to 05:34 13.3%
Run Total 00:10 44:26 to 44:16 4.3%
Farmers Carry 00:01 02:06 to 02:05 0.4%
Ski Erg 00:00 04:48 to 04:48 0.0%
Sled Push 00:00 02:14 to 02:14 0.0%
Sled Pull 00:00 04:31 to 04:31 0.0%
Rowing 00:00 05:13 to 05:13 0.0%

Splits Time

Calis AnneLucia Perfect Race
Splits Total Average Total
Running 1 03:58 00:00 05:03 -01:05 00:00 +00:00
Ski Erg 04:48 03:58 05:05 -00:17 05:03 -01:05
Running 2 05:31 08:46 05:26 +00:05 10:08 -01:22
Sled Push 02:14 14:17 02:39 -00:25 15:34 -01:17
Running 3 05:27 16:31 05:41 -00:14 18:13 -01:42
Sled Pull 04:31 21:58 05:35 -01:04 23:54 -01:56
Running 4 05:37 26:29 05:43 -00:06 29:29 -03:00
Burpees Broad Jump 06:05 32:06 05:58 +00:07 35:12 -03:06
Running 5 05:49 38:11 05:52 -00:03 41:10 -02:59
Rowing 05:13 44:00 05:19 -00:06 47:02 -03:02
Running 6 05:40 49:13 05:46 -00:06 52:21 -03:08
Farmers Carry 02:06 54:53 02:13 -00:07 58:07 -03:14
Running 7 05:57 56:59 05:44 +00:13 01:00:20 -03:21
Sandbag Lunges 05:19 01:02:56 04:39 +00:40 01:06:04 -03:08
Running 8 06:30 01:08:15 06:05 +00:25 01:10:43 -02:28
Wall Balls 06:37 01:14:45 04:48 +01:49 01:16:48 -02:03
Roxzone 06:56 01:28:10 06:34 +00:22 01:28:10
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

AnneLucia Calis delivered an impressive performance at the 2024 Amsterdam Hyrox event, placing herself in the top 11% overall and the top 12% in her age group. Her overall time of 01:28:10 demonstrates strong capabilities, particularly in running. Her total running time was 00:44:26, which is 01:42 faster than the average, indicating a runner's profile. AnneLucia managed to maintain a consistent pace throughout the race, although she started quite strong, especially during the first running segment, where she was significantly faster than average. However, the later running segments showed a slight decline in pace, suggesting possible fatigue or a need for more efficient energy management.

Segments to Improve

  • Wall Balls: This was the most challenging segment for AnneLucia, being 02:17 slower than average. To improve, she should focus on the following:
    • Technique Improvement: Practice maintaining a proper squat form to ensure efficient energy use. Focus on keeping the chest up, core engaged, and driving through the heels.
    • Strength Training: Incorporate weighted squats and overhead presses to build the necessary muscular endurance.
    • Drills: Perform wall ball drills with varying weights and reps to simulate race conditions and improve stamina.
  • Roxzone: AnneLucia spent 00:36 longer than average in the transition zones. Key strategies include:
    • Transition Drills: Practice quick transitions between exercises during training to reduce time spent in the roxzone.
    • Overall Fitness: Enhance cardiovascular endurance to reduce recovery time needed between exercises.
  • Sandbag Lunges: Time here was 00:43 slower than average. Improvement strategies:
    • Form Correction: Ensure proper lunge technique with a straight back, core engagement, and controlled movements.
    • Strength Drills: Integrate lunges with a weighted sandbag and focus on increasing the weight gradually.
  • Burpees Broad Jump: Being 00:12 slower than average, focus on:
    • Plyometric Training: Include box jumps and broad jumps in workouts to increase explosive power.
    • Endurance Drills: Perform sets of burpees to improve cardiovascular capacity and muscular endurance.

Race Strategies

  • Pacing Strategy: Given her strong start, it's essential for AnneLucia to maintain a steady pace throughout the race. Implementing a slightly slower initial pace might help conserve energy for the latter segments.
  • Compromised Running Scenarios: Simulate running after heavy lifting or intense exercises during training to adapt the body to fatigue and improve performance in actual race conditions.
  • Nutrition and Hydration: Develop a solid nutrition plan to ensure energy levels remain high throughout the race. This includes pre-race meals and hydration strategies.
  • Mental Preparation: Incorporate visualization techniques and mental training to enhance focus and reduce anxiety during the race.

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
Similar Athletes
Baker Emily 2024 Birmingham 01:28:30
Joosten Marlous 2022 Amsterdam 01:28:05
Juskaite Gintare 2023 Dublin 01:28:22
Straub Jana 2024 Karlsruhe 01:28:33
Van Gastel Leonie 2024 Rotterdam 01:27:43
Heiser Breanna 2019 New York 01:27:41
Burns Liz 2022 Chicago 01:28:37
Kouznetsova Victoria 2024 Sydney 01:28:37
Wright Zofia 2024 Madrid 01:27:54
Foster Anna 2023 Glasgow 01:28:11

Measure Your Performance Against Top Athletes

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