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 21 similar athletes.
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!
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.
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 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.
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 his 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 09:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 07:20 (From 59:16 to 51:56) | 75.1% |
| Sandbag Lunges | 00:55 (From 08:03 to 07:08) | 9.4% |
| Wall Balls | 00:48 (From 10:14 to 09:26) | 8.2% |
| Rowing | 00:32 (From 06:12 to 05:40) | 5.5% |
| BBJ | 00:11 (From 07:28 to 07:17) | 1.9% |
| Ski Erg | 00:00 (From 05:15 to 05:15) | 0.0% |
| Sled Push | 00:00 (From 04:58 to 04:58) | 0.0% |
| Sled Pull | 00:00 (From 08:00 to 08:00) | 0.0% |
| Farmers Carry | 00:00 (From 02:55 to 02:55) | 0.0% |
| Burnet Samantha | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:35 | 00:00 | 05:52 -01:17 | 00:00 +00:00 |
| Ski Erg | 05:15 | 04:35 | 05:16 -00:01 | 05:52 -01:17 |
| Running 2 | 06:23 | 09:50 | 06:39 -00:16 | 11:08 -01:18 |
| Sled Push | 04:58 | 16:13 | 05:15 -00:17 | 17:47 -01:34 |
| Running 3 | 08:05 | 21:11 | 07:06 +00:59 | 23:02 -01:51 |
| Sled Pull | 08:00 | 29:16 | 09:54 -01:54 | 30:08 -00:52 |
| Running 4 | 07:08 | 37:16 | 06:53 +00:15 | 40:02 -02:46 |
| Burpees Broad Jump | 07:28 | 44:24 | 08:13 -00:45 | 46:55 -02:31 |
| Running 5 | 07:42 | 51:52 | 07:11 +00:31 | 55:08 -03:16 |
| Rowing | 06:12 | 59:34 | 05:48 +00:24 | 01:02:19 -02:45 |
| Running 6 | 07:15 | 01:05:46 | 07:19 -00:04 | 01:08:07 -02:21 |
| Farmers Carry | 02:55 | 01:13:01 | 03:59 -01:04 | 01:15:26 -02:25 |
| Running 7 | 07:10 | 01:15:56 | 07:17 -00:07 | 01:19:25 -03:29 |
| Sandbag Lunges | 08:03 | 01:23:06 | 07:45 +00:18 | 01:26:42 -03:36 |
| Running 8 | 11:00 | 01:31:09 | 08:24 +02:36 | 01:34:27 -03:18 |
| Wall Balls | 10:14 | 01:42:09 | 09:53 +00:21 | 01:42:51 -00:42 |
| Roxzone | 09:45 | 02:02:01 | 09:17 +00:28 | 02:02:01 |
Samantha Burnet delivered a commendable performance in the 2024 Amsterdam HYROX PRO race, finishing with an overall time of 02:02:01, placing her in the top 38% of athletes. Her running performance shows a slight need for improvement, as her total running time was 00:59:16, which is 01:03 slower than the average. This suggests that Samantha has a more balanced profile, excelling in strength and functional exercises like the sled pull and farmer's carry but needing to focus on enhancing her running efficiency. Her pacing strategy appears slightly inconsistent, with a notably fast start in the initial running segment but slowing significantly during the latter stages, particularly in Running 8.
Given that Samantha's total running time was slower than average, it is crucial to improve her endurance and pacing. Incorporating interval training and tempo runs into her routine could help enhance her speed and stamina. Specific drills such as hill sprints and fartlek sessions can build endurance and running economy.
Samantha's performance in both segments was slower than average. Focus on improving leg strength and overall conditioning. Incorporate exercises like squats, lunges, and plyometrics. Practice wall ball techniques with an emphasis on proper form to increase efficiency and reduce fatigue.
Improving transition efficiency is crucial. Drills that simulate race conditions, including rapid transitions between exercises, can help. Incorporate circuit training with minimal rest to mimic race scenarios and improve overall fitness.
Despite being a strength-oriented athlete, Samantha could benefit from refining her rowing technique. Focus on developing a powerful stroke with the right sequence: drive, finish, recovery. Implement rowing intervals and endurance sessions into her training.
Samantha should aim to maintain a more consistent pace throughout the race. Starting at a comfortable pace and gradually increasing intensity can prevent early fatigue.
Practice efficient transitions and minimize time spent in the Roxzone. Prepare mentally for the next segment during the transition to maintain momentum.
Continue to capitalize on her strength in exercises like sled push/pull and farmer's carry. Ensure form and technique are optimized to conserve energy for running segments.
| Similar Athletes | |||
|---|---|---|---|
| Torelli Flaminia | 2024 Milan | 02:01:37 | |
| Agger Lotte | 2024 Amsterdam | 02:02:17 | |
| Gravenbeek Janis | 2023 Amsterdam | 02:01:47 | |
| Zareba Hattie | 2023 London | 02:02:18 | |
| Miller Stephanie | 2023 Dallas | 02:02:23 | |
| Fragoso Castañeda Irma Rebeca | 2024 Ciudad de Mexico | 02:01:59 | |
| Del Nuevo Sandra | 2024 Malaga | 02:02:03 | |
| Smith Judith | 2023 Dublin | 02:01:45 | |
| Lopez Paniagua Melany Vivian | 2024 Ciudad de Mexico | 02:02:17 | |
| Chee Sandy | 2024 Singapore | 02:02:02 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Amsterdam Burnet Samantha | 02:04:18 | |
| 2024 Rotterdam Burnet Samantha | 01:50:40 | |
| 2024 New York Burnet Samantha | 01:49:30 | |
| 2024 Cape Town Burnet Samantha | 02:12:16 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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Burnet Samantha
