De Lange Simone
Performance Analysis
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
410 similar athletes.
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 410 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 410 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire De Lange Simone'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 De Lange Simone'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 410 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 De Lange Simone'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 De Lange Simone'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
04:42.
Check the detail of the improvement plan below.
02:35
Potential Improvement
55.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Simone De Lange delivered a commendable performance at the 2024 Amsterdam Hyrox event, securing a spot in the top 30% of all competitors and top 34% in her age group. Her overall time of 01:54:33 is impressive, and her total running time of 00:56:47 was 01:22 faster than average, indicating a strong running capability. The best running lap of 00:06:46 is noteworthy and highlights her potential in the running segments. However, initial pacing suggests that she may have started too fast, as seen in her first running segment where she was significantly faster than average. This suggests a runner profile with a need for stronger emphasis on strength training to balance her abilities.
Segments to Improve
- Burpees Broad Jump (00:11:10, 02:20 slower than average): This segment poses the most significant opportunity for improvement. Simone should focus on enhancing her explosive strength and recovery time.
- Exercises: Incorporate plyometric drills such as box jumps, squat jumps, and burpee variations to build power and endurance.
- Techniques: Focus on maintaining a steady pace rather than sprinting initially, ensuring consistent performance throughout the exercise.
- Wall Balls (00:07:03, 00:36 slower than average): Improving muscular endurance and technique is crucial here.
- Exercises: High-rep wall ball shots and overhead squats can build the necessary endurance.
- Form Corrections: Ensure efficient breathing and rhythm during wall ball shots to prevent early fatigue.
- Roxzone (00:09:40, 00:11 slower than average): Optimizing transitions can significantly enhance her overall time.
- Techniques: Practice quick gear changes and strategic planning on approach to each exercise zone during training sessions.
- Sandbag Lunges (00:06:53, 00:24 slower than average): Focus on improving balance and leg strength.
- Exercises: Add weighted lunges, Bulgarian split squats, and core stability exercises to her routine.
Race Strategies
- Start Steady: Begin the race with a conservative pace to conserve energy for later stages, avoiding burnout in initial segments.
- Maintain Consistency: Focus on maintaining a balanced pace across all running segments, preventing significant time losses in later laps.
- Efficient Transitions: Practice quick and seamless transitions between exercise zones to reduce Roxzone time.
- Compromised Running Drills: Train running immediately after strength exercises to simulate race conditions and improve adaptability.
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