Dive into this athlete’s performance at 2024 Washington - North American Championships 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.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Van Pelt Amanda's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Van Pelt Amanda hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Van Pelt Amanda’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Pelt Amanda'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
01:21.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Amanda Van Pelt showcased a commendable performance in the 2024 Washington - North American Championships, securing a top 11% overall rank among 767 athletes, and landing in the top 13% within her age group. A critical highlight of her performance is her exceptional total running time, which was 33:57 faster than average, clearly indicating a strong runner profile. However, while her running prowess is evident, the splits analysis suggests room for improvement in strength-focused segments, specifically the Sled Push and Sandbag Lunges, where she lagged behind the average times. Her pacing appeared well-managed in the initial running segments but showed signs of slowing down in later stages, suggesting potential issues with endurance or strength depletion over the course of the race.
Segments to Improve:
Sled Push: Amanda's performance in the Sled Push was 00:11 slower than average. To improve in this area, she should focus on incorporating lower body strength training into her routine, emphasizing exercises such as squats, deadlifts, and leg presses. Additionally, specific sled push drills, varying the weight and speed, can help her build both strength and explosive power needed for this segment. Incorporating interval training with high-intensity pushes followed by short recovery periods can also enhance her capacity to maintain performance under fatigue.
Sandbag Lunges: Being 00:19 slower than average in the Sandbag Lunges segment indicates a need for enhanced leg strength and endurance. Amanda should consider adding lunges with weight variations, step-ups, and Bulgarian split squats into her training regimen to build muscular endurance and improve balance. Practicing lunges with a sandbag can also help her adapt to the specific demands of this exercise, focusing on maintaining form and balance throughout the movement. To mitigate compromised running performance post these exercises, she should integrate dynamic stretches and cooldowns to aid recovery.
Race Strategies:
Strengthen Endurance: Given the decrease in performance in later running segments, Amanda should work on her endurance to maintain a strong pace throughout the race. Long-distance runs, mixed with interval training, can help improve her overall stamina and running efficiency. Incorporating tempo runs into her training will also aid in building her lactate threshold, allowing her to sustain a faster pace for longer periods.
Improve Transition Times: Amanda's Roxzone time indicates efficient transitions, yet there's always room for improvement. Practicing quick transitions between running and strength exercises can help minimize time lost. This includes setting up mock transition zones in her training area to simulate race conditions, focusing on reducing rest times and optimizing movement between segments.
Mental Preparation: Building mental resilience is key for endurance athletes. Amanda should incorporate mental training techniques, such as visualization and positive self-talk, to prepare for the physical and psychological challenges of the race. Being mentally prepared can help her maintain focus and determination through tough segments and when facing fatigue.
Nutrition and Recovery: Proper nutrition and recovery strategies are essential for optimal performance and improvement. Amanda should ensure she's fueling her body with the right nutrients before, during, and after her training sessions. Moreover, integrating active recovery and rest days into her routine will support muscle repair and growth, preparing her body for the demands of the next race.
By focusing on these identified areas of improvement and implementing the suggested training and race strategies, Amanda Van Pelt has the potential to elevate her performance in future Hyrox races, leveraging her running strengths while bolstering her capabilities in strength-focused segments.
