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 Dijkzeul Luna'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 Dijkzeul Luna'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 Dijkzeul Luna'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 Dijkzeul Luna'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
05:26.
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
Luna Dijkzeul delivered a commendable performance at the 2024 Amsterdam Hyrox event, finishing with an overall time of 01:25:55 and securing an overall rank of 279, placing her in the top 8% of participants. In her age group, she ranked 30th, representing the top 7% of her category. Her total running time was 00:42:04, which was 02:49 faster than average, indicating a strong running capability. Luna consistently showed superior performance in running segments, suggesting a runner profile with potential for further strength training enhancement. Her pacing strategy appeared balanced as she started slightly slower in the first lap but quickly picked up speed, maintaining faster than average times in subsequent running segments.
Segments to Improve
Wall Balls: Luna's wall ball segment was 02:02 slower than average, placing her in the 98th percentile. To improve, she should focus on increasing shoulder endurance and power. Exercises:
Medicine Ball Throws - to develop explosive power.
Overhead Press - to build shoulder strength and endurance.
Wall Ball Shots - practice with varying weights to improve technique and efficiency.
Farmers Carry: This segment was 00:49 slower than average, indicating room for improvement in grip strength and core stability. Exercises:
Farmers Walk with progressively heavier weights to increase grip and core strength.
Deadlifts - to boost overall lower body and grip strength.
Plank Holds - to improve core stability and endurance.
Burpees Broad Jump: Luna was 00:20 slower than average. Focus on explosive leg power and cardiovascular endurance. Exercises:
Box Jumps - to develop explosive lower body power.
High-Intensity Interval Training (HIIT) - to improve cardiovascular endurance and speed.
Burpee Variations - to enhance overall efficiency and speed.
Sled Pull: Luna was slightly slower than average by 00:03. Improving pulling strength and technique can enhance performance. Exercises:
Seated Rows - to strengthen the back and pulling muscles.
Resistance Band Pulls - to simulate the sled pull movement.
Reverse Sled Drag - to practice the exact movement and improve strength.
Race Strategies
Efficient Transitions: Although Luna's roxzone time was faster than average, further improving transition times can offer competitive advantages. Practicing quick transitions between exercises can save valuable seconds.
Pacing Strategy: Maintaining a consistent pace throughout running segments is crucial. Luna should ensure not to start too slow or too fast, which she balanced well in this race. She can employ a strategy to push slightly harder in her stronger segments to gain time.
Focus on Strength Segments: Given her strong running profile, Luna should emphasize strength training in her preparation, with targeted workouts for her weaker segments, ensuring a more balanced overall performance.