Vandre Melissa 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

GER GER Flag Women 16-24 #131037 01:31:26 54th in AG | Top 40.6% 457th | Top 41.8%
+02:34
49:16
Run Total
+00:21
06:10
Avg. Lap
+00:42
05:49
Best Lap
-02:42
35:00
Workout Total
-00:20
04:22
Avg. Workout
+00:09
07:14
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 Vandre Melissa'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 Vandre Melissa'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 Vandre Melissa'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 Vandre Melissa'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 05:46. Check the detail of the improvement plan below.

03:35 Potential Improvement 62.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:35 49:16 to 45:41 62.1%
Burpees Broad Jump 01:20 07:16 to 05:56 23.1%
Wall Balls 00:51 05:27 to 04:36 14.7%
Ski Erg 00:00 04:55 to 04:55 0.0%
Sled Push 00:00 02:12 to 02:12 0.0%
Sled Pull 00:00 04:16 to 04:16 0.0%
Rowing 00:00 05:02 to 05:02 0.0%
Farmers Carry 00:00 01:56 to 01:56 0.0%
Sandbag Lunges 00:00 03:56 to 03:56 0.0%

Splits Time

Vandre Melissa Perfect Race
Splits Total Average Total
Running 1 03:53 00:00 05:09 -01:16 00:00 +00:00
Ski Erg 04:55 03:53 05:08 -00:13 05:09 -01:16
Running 2 05:49 08:48 05:33 +00:16 10:17 -01:29
Sled Push 02:12 14:37 02:48 -00:36 15:50 -01:13
Running 3 06:35 16:49 05:53 +00:42 18:38 -01:49
Sled Pull 04:16 23:24 05:52 -01:36 24:31 -01:07
Running 4 06:28 27:40 05:53 +00:35 30:23 -02:43
Burpees Broad Jump 07:16 34:08 06:15 +01:01 36:16 -02:08
Running 5 06:18 41:24 06:01 +00:17 42:31 -01:07
Rowing 05:02 47:42 05:25 -00:23 48:32 -00:50
Running 6 06:25 52:44 05:56 +00:29 53:57 -01:13
Farmers Carry 01:56 59:09 02:18 -00:22 59:53 -00:44
Running 7 06:29 01:01:05 05:53 +00:36 01:02:11 -01:06
Sandbag Lunges 03:56 01:07:34 04:53 -00:57 01:08:04 -00:30
Running 8 07:23 01:11:30 06:21 +01:02 01:12:57 -01:27
Wall Balls 05:27 01:18:53 05:03 +00:24 01:19:18 -00:25
Roxzone 07:14 01:31:26 07:05 +00:09 01:31:26
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Melissa Vandre delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 459, placing her in the top 14% of all competitors. Within her age group, she ranked 54th, which situates her in the top 13% of her peers. Her total finish time was 01:31:26. Melissa exhibited strong capabilities in strength-based exercises, consistently outperforming the average in segments such as the Sled Push, Sled Pull, Farmers Carry, and Sandbag Lunges. This indicates a strength-oriented profile.

However, her total running time of 00:49:16 was 01:59 slower than average, suggesting that running is an area that could benefit from improvement. The initial running segment was notably fast, but subsequent runs were progressively slower, indicating a possible strategy of starting too quickly and losing pace as the race progressed.

Segments to Improve

  • Total Running Time: Melissa's running segments showed a decline in pace as the race progressed. To enhance her endurance and consistency, it's crucial to incorporate interval training, tempo runs, and long-distance runs into her routine. Specific exercises include:
    • Interval Training: Incorporate 400m repeats at a pace slightly faster than her 5K pace, with equal rest intervals.
    • Tempo Runs: Conduct 20-minute runs at a pace she can sustain for an hour but not longer, to build her threshold.
    • Long Runs: Weekly long runs at a comfortable pace to improve aerobic capacity and endurance.
  • Burpees Broad Jump: This segment was slower by 01:04 compared to the average. To improve, focus on explosive power and efficiency in movement. Recommended exercises:
    • Plyometric Drills: Box jumps and explosive push-ups to enhance power.
    • Core Stability: Planks and Russian twists to maintain form during jumps.
  • Wall Balls: Melissa was 00:50 slower than average. Focus on technique and muscular endurance:
    • Medicine Ball Thrusters: Practice with a lighter ball to perfect form and gradually increase weight.
    • High-Intensity Interval Training (HIIT): Incorporate wall balls into a HIIT routine to improve endurance and efficiency.
  • Roxzone: The Roxzone time was 00:22 slower, indicating potential inefficiencies in transitions. To enhance this:
    • Transition Drills: Practice rapid transitions between exercises using minimal rest.
    • Circuit Training: Simulate race conditions to build mental and physical resilience.

Race Strategies

  • Pacing: Adopt a more conservative start to maintain a steady pace throughout the race. Implementing a negative split strategy, where the second half of the race is slightly faster than the first, could help in maintaining energy levels.
  • Nutritional Strategy: Ensure proper nutrition leading up to the race and consider mid-race fueling to sustain energy levels, especially focusing on carbohydrates and electrolytes.
  • Mental Preparation: Incorporate visualization techniques and mental rehearsal to prepare for transitions and maintain focus during the race.
Similar Athletes
Park Ailie 2024 Madrid 01:31:44
Newby Ali 2023 Chicago - North American Open Championship 01:30:58
Pevna Tereza 2024 London 01:31:07
Martínez Latisnere Andrea 2024 Köln 01:31:03
Nash Katie 2023 Chicago 01:31:32
Südhoff Rika 2024 Köln 01:31:32
Scott Jenny 2024 Dublin 01:31:49
Homs Garcia Laura 2023 Barcelona 01:31:24
Beentjes Priscilla 2024 Amsterdam 01:31:54
Scheffczikova Klara 2024 Köln 01:31:40

Measure Your Performance Against Top Athletes

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