Season 22/23 2023 Rotterdam (938) HYROX (865) Women (290) Van Der Klooster Renda

Van Der Klooster Renda Hyrox Result

Dive into this athlete’s performance at 2023 Rotterdam 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 45-49 #174015 01:33:39 9th in AG | Top 31.0% 112th | Top 38.6%
-01:22
46:19
Run Total
-00:10
05:47
Avg. Lap
-01:09
04:04
Best Lap
+01:31
40:14
Workout Total
+00:11
05:01
Avg. Workout
-00:06
07:11
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 Van Der Klooster Renda'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 Van Der Klooster Renda'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 Van Der Klooster Renda'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 Van Der Klooster Renda'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 03:29. Check the detail of the improvement plan below.

01:10 Potential Improvement 33.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:10 07:22 to 06:12 33.5%
Sled Pull 00:49 06:30 to 05:41 23.4%
Sandbag Lunges 00:47 05:37 to 04:50 22.5%
Sled Push 00:19 03:02 to 02:43 9.1%
Ski Erg 00:08 05:15 to 05:07 3.8%
Rowing 00:08 05:31 to 05:23 3.8%
Farmers Carry 00:08 02:21 to 02:13 3.8%
Wall Balls 00:00 04:36 to 04:36 0.0%
Run Total 00:00 46:19 to 46:19 0.0%

Splits Time

Van Der Klooster Renda Perfect Race
Splits Total Average Total
Running 1 04:04 00:00 05:15 -01:11 00:00 +00:00
Ski Erg 05:15 04:04 05:11 +00:04 05:15 -01:11
Running 2 05:16 09:19 05:39 -00:23 10:26 -01:07
Sled Push 03:02 14:35 02:52 +00:10 16:05 -01:30
Running 3 05:24 17:37 05:58 -00:34 18:57 -01:20
Sled Pull 06:30 23:01 06:03 +00:27 24:55 -01:54
Running 4 05:29 29:31 05:59 -00:30 30:58 -01:27
Burpees Broad Jump 07:22 35:00 06:34 +00:48 36:57 -01:57
Running 5 05:56 42:22 06:10 -00:14 43:31 -01:09
Rowing 05:31 48:18 05:27 +00:04 49:41 -01:23
Running 6 06:53 53:49 06:03 +00:50 55:08 -01:19
Farmers Carry 02:21 01:00:42 02:21 +00:00 01:01:11 -00:29
Running 7 06:46 01:03:03 06:02 +00:44 01:03:32 -00:29
Sandbag Lunges 05:37 01:09:49 05:02 +00:35 01:09:34 +00:15
Running 8 06:34 01:15:26 06:33 +00:01 01:14:36 +00:50
Wall Balls 04:36 01:22:00 05:13 -00:37 01:21:09 +00:51
Roxzone 07:11 01:33:39 07:17 -00:06 01:33:39
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Renda Van Der Klooster had a strong performance in the Hyrox race in Rotterdam. She finished with an overall rank of 112, placing her in the top 12% of all 865 athletes. In her age group (45-49), she ranked 9th out of 79 athletes, placing her in the top 11%. Her overall time was 01:33:39, and her total running time was 00:46:19, which was 18 seconds faster than the average.

Renda's best running lap was 00:04:04, which was 59 seconds faster than the average. This indicates that she excels in running and has good speed and endurance.

Segments to Improve


1. Burpees Broad Jump:
Renda lost significant time in this segment, with a time of 00:07:22, which was 1 minute and 8 seconds slower than the average. To improve in this area, she should focus on improving her burpee technique and explosiveness in the broad jump. Incorporating plyometric exercises like box jumps and squat jumps into her training routine can help improve her power and speed in this segment.

2. Running 6:
Renda's time in this running segment was 00:06:53, which was 49 seconds slower than the average. To improve her running performance, she should focus on improving her endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek training, into her running routine can help improve her speed and endurance in longer distances.

3. Running 7:
Renda's time in this running segment was 00:06:46, which was 43 seconds slower than the average. Similar to the previous segment, she should focus on improving her endurance and speed in this segment. Incorporating hill sprints and tempo runs into her training routine can help improve her endurance and speed in this segment.

4. Sandbag Lunges:
Renda's time in this segment was 00:05:37, which was 34 seconds slower than the average. To improve in this area, she should focus on strengthening her legs and improving her lunging technique. Incorporating exercises like weighted lunges and Bulgarian split squats into her training routine can help improve her leg strength and stability in this segment.

5. Sled Pull:
Renda's time in this segment was 00:06:30, which was 14 seconds slower than the average. To improve in this area, she should focus on improving her pulling strength and technique. Incorporating exercises like bent-over rows and pull-ups into her training routine can help improve her pulling strength and technique in this segment.

Strategies


- Focus on pacing: Renda should aim for a consistent pace throughout the race to avoid burning out early. It's important to find a balance between pushing herself and maintaining a sustainable pace.
- Transition efficiency: Renda should work on improving her transition time in the roxzone. This can be achieved by practicing quick and smooth transitions between exercises during training sessions.
- Mental preparation: Renda should mentally prepare herself for the challenging segments by visualizing success and focusing on positive affirmations. This can help her stay motivated and push through difficult moments during the race.

By incorporating these training strategies and techniques, Renda can improve her performance in the identified areas and continue to excel in future Hyrox races.

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
Elder Diane 2024 Dallas 01:33:26
Wilke Josephine 2023 Hamburg 01:34:03
Cuttitta Silvia 2024 Milan 01:33:44
Petrolo Olivia 2024 Melbourne 01:33:14
Danishevsky Diana 2023 Los Angeles 01:33:24
Cook Caitlin 2023 Birmingham 01:33:33
Fullerton Hayley 2024 Glasgow 01:33:18
M. Alexa 2021 Hamburg 01:33:57
Wittenberg Mary 2022 Chicago 01:33:10
Knudsen Lea 2022 Frankfurt 01:33:35

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Amsterdam 01:25:45
2024 Maastricht 01:26:04
2024 Rotterdam 01:26:09

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