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
314 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
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 314 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 314 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Deckers Katrien'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 Deckers Katrien hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 314 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 Deckers Katrien’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 Deckers Katrien'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
08:25.
Check the detail of the improvement plan below.
Based on 314 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Katrien Deckers delivered a commendable performance in the 2024 Amsterdam HYROX race, ranking in the top 31% overall, and within her age group. Her overall time of 01:57:33 showcases her endurance and capability. Katrien demonstrated a strong running profile, with a total running time of 00:57:50, which is 01:23 faster than average. This indicates that she is more adept at running than strength-based exercises. Her initial running segments suggest a strong start, with Running 1 significantly faster than average, indicating a possible early pacing strategy. However, she should be cautious of starting too fast, potentially impacting her performance later in the race.
Segments to Improve
Wall Balls: This segment was notably slower than average, indicating a need for focused improvement. To enhance performance, Katrien should incorporate wall ball drills into her routine, emphasizing form and technique. She should focus on maintaining a steady rhythm, squatting deeper, and using her legs to generate power. Suggested exercises include air squats, medicine ball throws, and plyometric drills to build explosive strength.
Burpees Broad Jump: Slightly slower performance suggests a need for efficiency in the transition between the burpee and jump. Katrien should practice the fluidity of movement between these actions. High-intensity interval training (HIIT) that combines burpees with short sprints can enhance her explosive power and speed.
Sandbag Lunges: While only slightly slower than average, improving this segment can contribute to overall performance gains. Katrien should focus on building leg strength and endurance through weighted lunges, squats, and step-ups. Practicing lunges with varying weights can help simulate the race conditions.
Run Total: Despite a good running profile, there's still room for improvement. Katrien should incorporate tempo runs and interval training to enhance her running efficiency and speed endurance, especially after strength-based segments.
Race Strategies
Pacing: While starting strong is beneficial, Katrien should aim for a more consistent pace throughout the race to avoid burnout. A strategic pacing plan that considers her strengths in running and addresses the challenge of transitioning from strength exercises to running can help maintain energy levels.
Transitions: The Roxzone time was commendably faster than average, suggesting efficient transitions. However, continuous improvement in transitions can be achieved by practicing quick changes between exercises and running, minimizing rest time.
Compromised Running: Given the nature of HYROX, running after strength exercises can be challenging. Katrien should incorporate compromised running drills in her training, such as running after sled pushes or wall balls, to simulate race conditions and improve her adaptability.
By focusing on these areas, Katrien can enhance her HYROX performance, turning her current strengths into even greater advantages while addressing opportunities for improvement.