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.
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 Bergsma Femke'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 Bergsma Femke'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 Bergsma Femke'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 Bergsma Femke'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
05:55.
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
Femke Bergsma delivered a commendable performance at the 2024 Amsterdam Hyrox event, finishing in the top 15% overall and top 14% in her age group. Her total running time was significantly faster than average, indicating a strong runner profile. However, the first few running segments suggest she might have started too fast, as her performance in later running segments dipped slightly, which is often a sign of early fatigue. Her strength segments were varied, with some standout performances, particularly in the Sled Push and Sled Pull, while others like Burpees Broad Jump and Sandbag Lunges showed room for improvement.
Segments to Improve
Burpees Broad Jump (02:51 slower than average): Femke's time here was notably slower, suggesting a need for improved explosive strength and endurance. To enhance this, she should focus on plyometric exercises such as box jumps, squat jumps, and burpee variations. Incorporating high-intensity interval training (HIIT) can also improve overall endurance and recovery.
Sandbag Lunges (01:21 slower than average): Improving strength and technique in lunges will be crucial. Femke should incorporate sandbag or weighted lunges into her routine, focusing on maintaining proper form and increasing resistance gradually. Core stabilization exercises and balance drills can also support better performance in this segment.
Wall Balls (00:18 slower than average): This segment requires a combination of strength, endurance, and coordination. Femke could benefit from practicing wall ball shots with varying weights to build endurance and improve muscle memory. Medicine ball throws and overhead squats can also aid in enhancing performance.
Roxzone (00:29 faster than average): Although faster than average, further improvement in transition times can be achieved. Femke should practice efficient transitions, focusing on keeping her heart rate steady and minimizing rest periods. Short, intense circuit training with quick transitions can simulate race conditions and enhance performance.
Race Strategies
Pacing: Femke should aim for a more controlled start to avoid early fatigue. Maintaining a consistent pace across all running segments will prevent performance dips in later stages. Regular tempo runs and fartlek sessions can help in developing a sustainable race pace.
Compromised Running: Integrating compromised running drills (running immediately after strength exercises) into her training can better prepare her for the demands of the race. This will help adapt to the fatigue experienced during transitions from strength to running segments.
Strength-Endurance Balance: While she excels in running, Femke should allocate more training time to strength-focused workouts to balance her runner profile. This includes cross-training sessions that combine running with strength exercises to enhance overall endurance.