Vos Caroline
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.
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 Vos Caroline'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 Vos Caroline'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 Vos Caroline'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 Vos Caroline'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
04:39.
Check the detail of the improvement plan below.
01:39
Potential Improvement
35.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Caroline Vos delivered a strong performance at the 2024 Amsterdam Hyrox race, finishing in the top 8% of all participants and the top 6% in her age group. Her overall time was an impressive 01:25:11. A notable highlight was her total running time of 00:41:42, which was 02:53 faster than the average, indicating that Caroline has a strong running profile. Her consistent performance across the running segments, particularly the initial laps, suggests a well-managed pace without starting too fast.
Segments to Improve
- Wall Balls: Caroline was 01:34 slower than average. Focus should be on improving explosive power and endurance. Recommended exercises include wall ball drills with varying weights, and plyometric exercises like box jumps to enhance lower-body strength and power.
- Burpees Broad Jump: 00:37 slower than average. Improving agility and explosive power is crucial. Incorporate burpee box jumps and tuck jumps into training to enhance performance.
- Sandbag Lunges: 00:33 slower than average. Focus on leg strength and endurance. Suggested exercises include sandbag step-ups and weighted lunges to build lower body strength.
- Roxzone: Caroline took 00:11 longer than average. To improve transitions, incorporate circuit training that mimics race conditions, focusing on quick movements between exercises.
- Sled Push: 00:07 slower than average. To enhance strength in this area, include sled push intervals with varying weights and distances in training.
- Rowing: 00:12 slower than average. Work on rowing technique and endurance. Include interval rowing sessions focusing on stroke efficiency and power.
- Farmers Carry: 00:11 slower than average. Focus on grip strength and core stability. Incorporate farmer's walks with heavy weights and core strengthening exercises.
Race Strategies
- Manage Energy: Ensure energy is distributed evenly across all segments. Avoid using too much energy in the initial stages to maintain strength in later segments.
- Optimize Transitions: Practice quick transitions between exercises to minimize time loss in the roxzone. Use transitional training routines to simulate race conditions.
- Focus on Weak Segments: Prioritize training on segments where time was lost, such as wall balls and burpees. Implement specific drills to address these areas effectively.
- Implement Race Simulations: Conduct full race simulations during training to get accustomed to the physical and mental demands of the race, ensuring a balanced approach to all exercises.
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