Heemskerk Daphne Hyrox Result

Dive into this athlete’s performance at 2024 World Championships Nice 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 225 similar athletes.

Performance Highlights

NED NED Flag Women Woman #110015 01:21:57 77th in AG | Top 11.4% 380th | Top 56.0%
-04:00
35:51
Run Total
-00:29
04:29
Avg. Lap
-00:04
04:13
Best Lap
+03:12
39:46
Workout Total
+00:24
04:58
Avg. Workout
+00:52
06:25
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.

Chart

Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 11 to 83.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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!

Chart

Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 253 to 328.
End of interactive chart.
Based on 225 athletes with similar finish time in Hyrox Pro 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.

Chart

Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 117 to 392.
End of interactive chart.
Based on 225 athletes with similar finish time in Hyrox Pro Women

Fast, slow, or steady?

Here’s the full breakdown of Heemskerk Daphne'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 Heemskerk Daphne hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Chart

Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -142 to 92.
End of interactive chart.
Based on 225 athletes with similar finish time in Hyrox Pro 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.

Chart

Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4700 to 4918.
End of interactive chart.

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 Heemskerk Daphne’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.

Chart

Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 94 to 766.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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 Heemskerk Daphne'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 05:23. Check the detail of the improvement plan below.

01:44 Potential Improvement 32.2% Focus During Training

Chart

Bar chart with 52 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 512.
CurrentTarget
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:44 06:14 to 04:30 32.2%
Burpees Broad Jump 01:16 05:38 to 04:22 23.5%
Wall Balls 01:08 06:32 to 05:24 21.1%
Sled Push 00:57 04:19 to 03:22 17.6%
Rowing 00:18 05:10 to 04:52 5.6%
Ski Erg 00:00 04:33 to 04:33 0.0%
Sled Pull 00:00 05:23 to 05:23 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Run Total 00:00 35:51 to 35:51 0.0%

Splits Time

Heemskerk Daphne Perfect Race
Splits Total Average Total
Running 1 04:18 00:00 04:19 -00:01 00:00 +00:00
Ski Erg 04:33 04:18 04:41 -00:08 04:19 -00:01
Running 2 04:13 08:51 04:41 -00:28 09:00 -00:09
Sled Push 04:19 13:04 03:39 +00:40 13:41 -00:37
Running 3 04:24 17:23 05:03 -00:39 17:20 +00:03
Sled Pull 05:23 21:47 05:50 -00:27 22:23 -00:36
Running 4 04:29 27:10 05:03 -00:34 28:13 -01:03
Burpees Broad Jump 05:38 31:39 04:32 +01:06 33:16 -01:37
Running 5 04:37 37:17 05:07 -00:30 37:48 -00:31
Rowing 05:10 41:54 04:57 +00:13 42:55 -01:01
Running 6 04:30 47:04 05:04 -00:34 47:52 -00:48
Farmers Carry 01:57 51:34 02:27 -00:30 52:56 -01:22
Running 7 04:35 53:31 05:05 -00:30 55:23 -01:52
Sandbag Lunges 06:14 58:06 04:42 +01:32 01:00:28 -02:22
Running 8 04:49 01:04:20 05:28 -00:39 01:05:10 -00:50
Wall Balls 06:32 01:09:09 05:46 +00:46 01:10:38 -01:29
Roxzone 06:25 01:21:57 05:33 +00:52 01:21:57
Based on 225 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Daphne Heemskerk's performance at the 2024 World Championships in Nice is commendable, ranking her in the top 25% of all athletes and top 32% in her age group. Notably, Daphne's total running time was 04:12 faster than average, indicating a strong running profile. This suggests that while her running capabilities are a significant strength, there is room for improvement in strength-based exercises to achieve a more balanced athlete profile. The analysis of her pacing shows that she started slightly slower than average in Running 1 but quickly picked up the pace, maintaining significantly faster times in subsequent running segments. This pacing strategy suggests good endurance and the ability to maintain or increase speed throughout the race. However, the slower Roxzone time indicates longer transition periods or rest times between exercises, which could be a focal point for improvement.

Segments to Improve:

  • Sandbag Lunges: Daphne's performance in this segment was notably slower than average, indicating a potential area for significant improvement. Incorporating functional strength training, focusing on lower body power, and endurance will be beneficial. Exercises like weighted lunges, squats, and deadlifts can build strength, while plyometric workouts can enhance explosive power and endurance. Practicing sandbag lunges specifically, with gradually increasing weight, will also help improve technique and performance.
  • Roxzone: The slower Roxzone time suggests that Daphne could benefit from improving her overall fitness and reducing transition times. Interval training that mimics the race's structure, alternating between high-intensity exercises and short recovery jogs, can help improve cardiovascular fitness and recovery time. Practicing quick transitions between exercises in training sessions will also help reduce Roxzone time.
  • Burpees Broad Jump: To improve in this area, focus on exercises that enhance explosive leg power and cardiovascular endurance. Plyometric exercises like box jumps and broad jumps will build power, while high-intensity interval training (HIIT) can improve endurance and recovery. Emphasizing form during burpees, ensuring full hip extension and a powerful jump, will also aid performance.
  • Wall Balls: This segment requires both strength and coordination. To improve, incorporate wall ball exercises into workouts, focusing on form and the efficiency of movement. Strength training that targets the shoulders, arms, and legs will also be beneficial. Additionally, practicing wall balls when fatigued can help simulate race conditions and improve performance.
  • Sled Push: Daphne's slower time in this segment suggests a need for increased lower body strength and power. Training should include heavy sled pushes and pulls, along with leg presses and squats to build the necessary strength. Technique improvements, such as maintaining a low center of gravity and using leg drive efficiently, can also enhance performance.

Race Strategies:

  • Pacing: Given Daphne's strong running capabilities, maintaining an aggressive but sustainable pace in running segments can capitalize on her strengths. However, she should focus on not starting too fast to conserve energy for strength segments and improve her overall pacing strategy.
  • Transitions: Reducing transition times between exercises (Roxzone) can significantly improve overall race time. Practicing quick transitions in training, focusing on strategic placement of equipment, and minimizing rest time will be key.
  • Strength Training Emphasis: While maintaining her running prowess, Daphne should place a heavier emphasis on strength training, particularly focusing on the segments identified for improvement. This balanced approach will help turn current weaknesses into strengths and enhance her performance as a more well-rounded athlete.
  • Nutrition and Recovery: Paying attention to nutrition and recovery strategies will also play a crucial role in improving performance. Adequate protein intake for muscle repair, carbohydrates for energy, and hydration strategies will support intense training and recovery.

By focusing on these areas for improvement and implementing the suggested strategies, Daphne Heemskerk has the potential to significantly enhance her performance in future HYROX races, leveraging her running strength while becoming a more balanced athlete through targeted strength training and strategic race planning.

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.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 83.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro Women
Similar Athletes
Van Loosbroek Marieke 2023 Amsterdam 01:21:30
Debre Daniela 2019 Essen 01:21:36
Lamboley Victoria 2023 Paris 01:22:05
Snape Gema 2023 Birmingham 01:21:35
Gualdi Miriam 2023 Valencia 01:21:54
Sheppard Lauren 2024 World Championships Nice 01:21:45
Bexson Emma 2023 Dublin 01:22:05
Upton Beth 2024 Singapore 01:21:38
Mane Natasha 2024 Birmingham 01:22:14
Hunkin Shannon 2024 Brisbane 01:21:38

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Maastricht 01:09:47
2024 Rotterdam 01:18:40
2024 Paris 01:20:45
2023 Maastricht European Championships 01:14:07
2023 Rotterdam 01:20:37
2022 Amsterdam 01:22:48

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download