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 980 similar athletes.
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.
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.
This section showcases the entire Lettink Alycia'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 Lettink Alycia's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Lettink Alycia'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.
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 Lettink Alycia'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 06:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:10 | 55:08 to 48:58 | 96.4% |
| Rowing | 00:14 | 05:46 to 05:32 | 3.6% |
| Ski Erg | 00:00 | 05:03 to 05:03 | 0.0% |
| Sled Push | 00:00 | 02:52 to 02:52 | 0.0% |
| Sled Pull | 00:00 | 05:03 to 05:03 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:48 to 05:48 | 0.0% |
| Farmers Carry | 00:00 | 02:05 to 02:05 | 0.0% |
| Sandbag Lunges | 00:00 | 05:03 to 05:03 | 0.0% |
| Wall Balls | 00:00 | 05:04 to 05:04 | 0.0% |
| Lettink Alycia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:52 | 00:00 | 05:29 -01:37 | 00:00 +00:00 |
| Ski Erg | 05:03 | 03:52 | 05:18 -00:15 | 05:29 -01:37 |
| Running 2 | 09:27 | 08:55 | 05:53 +03:34 | 10:47 -01:52 |
| Sled Push | 02:52 | 18:22 | 02:58 -00:06 | 16:40 +01:42 |
| Running 3 | 06:00 | 21:14 | 06:14 -00:14 | 19:38 +01:36 |
| Sled Pull | 05:03 | 27:14 | 06:24 -01:21 | 25:52 +01:22 |
| Running 4 | 06:14 | 32:17 | 06:15 -00:01 | 32:16 +00:01 |
| Burpees Broad Jump | 05:48 | 38:31 | 07:08 -01:20 | 38:31 +00:00 |
| Running 5 | 06:21 | 44:19 | 06:27 -00:06 | 45:39 -01:20 |
| Rowing | 05:46 | 50:40 | 05:36 +00:10 | 52:06 -01:26 |
| Running 6 | 06:25 | 56:26 | 06:20 +00:05 | 57:42 -01:16 |
| Farmers Carry | 02:05 | 01:02:51 | 02:26 -00:21 | 01:04:02 -01:11 |
| Running 7 | 06:38 | 01:04:56 | 06:18 +00:20 | 01:06:28 -01:32 |
| Sandbag Lunges | 05:03 | 01:11:34 | 05:24 -00:21 | 01:12:46 -01:12 |
| Running 8 | 10:15 | 01:16:37 | 06:59 +03:16 | 01:18:10 -01:33 |
| Wall Balls | 05:04 | 01:26:52 | 05:41 -00:37 | 01:25:09 +01:43 |
| Roxzone | 06:56 | 01:38:44 | 07:54 -00:58 | 01:38:44 |
Alycia Lettink delivered a commendable performance at the 2024 Amsterdam HYROX event, ranking in the top 21% of her age group and overall competitors. Her overall time of 01:38:44 showcases her strength and endurance, with her performance in individual segments revealing key insights. Her total running time was 04:20 slower than average, suggesting a need for improvement in running efficiency. Alycia's initial running segments, especially Running 1, indicate that she started the race at a fast pace, but she struggled to maintain this speed, particularly in Running 2 and Running 8. Her strong performance in strength segments like the Sled Push and Sled Pull suggests a balanced profile, though improvement in running would enhance her overall performance.
The slow total running time indicates a need for focused running training. Consider incorporating interval training to build speed and endurance, emphasizing shorter, high-intensity sprints followed by rest periods. Long-distance runs at a steady pace can also improve aerobic capacity and stamina.
Exercises: Perform tempo runs, hill sprints, and Fartlek training to enhance speed and endurance.
While her performance in Wall Balls was close to average, optimizing her technique could shave off valuable seconds. Focus on perfecting the squat-to-throw movement, ensuring efficient energy transfer.
Exercises: Include wall ball drills in training sessions, emphasizing proper squat depth, explosive hip drive, and consistent targeting.
Alycia's rowing performance was slightly below average. Improving rowing technique and efficiency can lead to better times. Concentrate on a powerful leg drive, smooth transition to the upper body pull, and a strong finish.
Exercises: Practice intervals on the rowing machine, focusing on maintaining a steady stroke rate and power output. Include strength training for the back, shoulders, and core to support rowing performance.
Alycia should aim for a more consistent pace throughout the race. Avoid starting too fast to conserve energy for later segments. Implement pace training to better gauge race speed and distribute effort evenly.
While her Roxzone time was faster than average, further minimizing transition times can lead to overall race improvement. Practice quick transitions during training to enhance efficiency and reduce downtime.
Focus on running under fatigue to simulate race conditions. This can be achieved through brick workouts, combining strength exercises immediately followed by running to build endurance and resilience.
| Similar Athletes | |||
|---|---|---|---|
| Robitschko Natascha | 2019 Wien | 01:38:39 | |
| Chabrefy Marion | 2024 Bordeaux | 01:38:19 | |
| Bergmann Melanie | 2022 Karlsruhe | 01:38:44 | |
| Cooper Kelsey | 2024 Brisbane | 01:38:50 | |
| Gordiyenko Natalia | 2024 London | 01:38:14 | |
| Druijff Melanie | 2024 Amsterdam | 01:39:05 | |
| Massycollier Michelle | 2023 Hamburg | 01:38:27 | |
| Petrolo Olivia | 2023 Melbourne | 01:39:12 | |
| Appleton Sam | 2024 London | 01:38:59 | |
| Pribitzer Martina | 2018 Wien | 01:38:54 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam | 01:39:44 | |
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