Oostinga Jolanda
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
984 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 984 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 984 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Oostinga Jolanda'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 Oostinga Jolanda'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 984 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 Oostinga Jolanda'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 Oostinga Jolanda'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
07:12.
Check the detail of the improvement plan below.
04:57
Potential Improvement
68.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jolanda Oostinga delivered a commendable performance at the 2024 Amsterdam Hyrox event, securing a top 21% finish overall and ranking 22nd in her age group (50-54). Her performance was noteworthy in strength-based events, particularly in the Sled Push, Sled Pull, and Wall Balls, where she clocked times significantly faster than the average. However, her overall running time was slower by nearly 3 minutes compared to the average, indicating a potential area for improvement. Her pacing strategy suggests she might have started a bit too fast in the initial running segment and struggled to maintain that pace, particularly evident from Running 2 onwards. Jolanda exhibits a strong hybrid profile with a balance of strength and endurance, but enhanced focus on running could elevate her overall performance.
Segments to Improve
- Total Running Time: Jolanda's total running time was slower than average, indicating the need to focus on running efficiency and endurance. Specific training strategies include:
- Tempo Runs: Integrating tempo runs to improve lactate threshold and running economy. Aim for 20-minute runs at a challenging but sustainable pace.
- Interval Training: High-intensity interval training (HIIT) sessions focusing on short, intense bursts alternated with rest periods. Example: 400m repeats with 1-minute rest.
- Hill Repeats: Enhance strength and power with uphill sprints, emphasizing strong knee drive and arm action.
- Burpees Broad Jump: The time here was significantly slower. Focus on:
- Plyometric Training: Incorporate box jumps, squat jumps, and burpee variations to increase explosive power.
- Form Correction: Ensure proper form by maintaining a tight core and using arms effectively during jumps.
- Ski Erg and Rowing: Both segments were slower than average. Consider:
- Technique Drills: Practice efficient stroke technique focusing on the drive phase and recovery.
- Strength Conditioning: Incorporate exercises like power cleans and deadlifts to improve overall pulling power.
Race Strategies
- Optimized Pacing Strategy: Start at a more conservative pace in the initial running segments to conserve energy for later stages.
- Transition Efficiency: Although Jolanda had an excellent Roxzone time, continued focus on seamless transitions between segments is crucial. Practice quick transitions during training sessions to mimic race conditions.
- Compromised Running Training: Incorporate running segments immediately after strength exercises in training to simulate race fatigue and improve endurance under duress.
- Fueling and Hydration: Ensure proper nutrition and hydration strategies before and during the race to maintain energy levels.
By focusing on these key areas of improvement and implementing strategic race tactics, Jolanda can enhance her performance in future Hyrox events, capitalizing on her strengths while addressing her weaknesses.
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator