Elhorst Manon Hyrox Result

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 318 similar athletes.

Performance Highlights

NED NED Flag Women 25-29 #125005 01:57:58 223rd in AG | Top 92.1% 984th | Top 90.1%
+04:46
01:03:26
Run Total
+00:37
07:56
Avg. Lap
+01:25
07:35
Best Lap
-03:14
46:05
Workout Total
-00:24
05:45
Avg. Workout
-01:32
08:31
Roxzone

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 318 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 318 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Elhorst Manon'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 Elhorst Manon'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 318 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 Elhorst Manon'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 Elhorst Manon'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 07:40. Check the detail of the improvement plan below.

06:37 Potential Improvement 86.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 06:37 01:03:26 to 56:49 86.3%
Wall Balls 00:31 07:58 to 07:27 6.7%
Burpees Broad Jump 00:23 09:22 to 08:59 5.0%
Sandbag Lunges 00:09 06:46 to 06:37 2.0%
Ski Erg 00:00 04:46 to 04:46 0.0%
Sled Push 00:00 03:30 to 03:30 0.0%
Sled Pull 00:00 06:45 to 06:45 0.0%
Rowing 00:00 05:03 to 05:03 0.0%
Farmers Carry 00:00 01:55 to 01:55 0.0%

Splits Time

Elhorst Manon Perfect Race
Splits Total Average Total
Running 1 04:54 00:00 06:08 -01:14 00:00 +00:00
Ski Erg 04:46 04:54 05:33 -00:47 06:08 -01:14
Running 2 07:35 09:40 06:49 +00:46 11:41 -02:01
Sled Push 03:30 17:15 03:31 -00:01 18:30 -01:15
Running 3 07:44 20:45 07:12 +00:32 22:01 -01:16
Sled Pull 06:45 28:29 07:38 -00:53 29:13 -00:44
Running 4 07:57 35:14 07:20 +00:37 36:51 -01:37
Burpees Broad Jump 09:22 43:11 09:21 +00:01 44:11 -01:00
Running 5 08:20 52:33 07:35 +00:45 53:32 -00:59
Rowing 05:03 01:00:53 05:57 -00:54 01:01:07 -00:14
Running 6 08:30 01:05:56 07:25 +01:05 01:07:04 -01:08
Farmers Carry 01:55 01:14:26 02:47 -00:52 01:14:29 -00:03
Running 7 08:10 01:16:21 07:31 +00:39 01:17:16 -00:55
Sandbag Lunges 06:46 01:24:31 06:55 -00:09 01:24:47 -00:16
Running 8 10:18 01:31:17 08:36 +01:42 01:31:42 -00:25
Wall Balls 07:58 01:41:35 07:37 +00:21 01:40:18 +01:17
Roxzone 08:31 01:57:58 10:03 -01:32 01:57:58
Based on 318 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Manon Elhorst delivered a commendable performance in the 2024 Amsterdam Hyrox race, securing an overall rank of 989 out of 3118 competitors, placing her in the top 31%. Within her age group (25-29), she ranked 225th, which positions her in the top 35%. While her overall time was 01:57:58, her total running time was 03:58 slower than the average, suggesting that her strength lies more in the strength-based exercises than in running. Her fastest running lap was 00:07:35, indicating potential when pacing is well-managed. However, the gradual slowing from Running 1 to Running 8 suggests that she might have started too fast, affecting her endurance in later segments.

Segments to Improve

  • Total Running Time: Given the slower total running time, Manon should focus on improving her running endurance and pacing strategy. Training strategies:
    • Tempo Runs: Incorporate weekly tempo runs to enhance aerobic capacity and improve sustained speed.
    • Fartlek Training: Mix intervals of faster running with slower recovery periods to improve pace variability and recovery.
    • Long Runs: Gradually increase the distance of long runs to build endurance.
  • Wall Balls: The wall balls segment was notably slower than the average, indicating a need for strength and endurance improvement. Training strategies:
    • Medicine Ball Squats: Focus on squatting with a medicine ball to improve leg strength and endurance.
    • Wall Ball Technique: Practice the wall ball exercise with emphasis on form, ensuring efficient squat depth and ball accuracy.
    • Plyometric Drills: Incorporate box jumps or jumping lunges to build explosive leg power.
  • Burpees Broad Jump: Slightly slower performance here can be improved with technique refinement and strength training. Training strategies:
    • Burpee Variations: Integrate burpee box jumps or burpee pull-ups to develop power and explosiveness.
    • Core Strengthening: Perform planks and Russian twists to improve core stability, aiding in better jump execution.

Race Strategies

  • Pacing Strategy: Start the race at a controlled pace to conserve energy for the latter stages. Monitor heart rate and exertion to avoid early fatigue.
  • Transition Efficiency: Work on reducing time spent in the roxzone by practicing quick transitions between exercises and maintaining focus and mental clarity.
  • Hydration and Nutrition: Ensure proper hydration and energy intake pre-race to maintain stamina and prevent cramping or fatigue during the event.

By focusing on these targeted areas for improvement and implementing strategic race planning, Manon can enhance her overall performance and achieve even better results in future Hyrox races.

Similar Athletes
Zahn Danielle 2022 Dallas 01:57:58
Amaral Renata 2024 New York 01:57:49
Witherow Meghan 2024 Melbourne 01:58:10
Masson Lindsay 2024 London 01:57:46
Ortega Valencia Sandra 2023 Madrid 01:58:00
Moretti Lara 2024 Rimini 01:57:54
Lin Ej 2024 Chicago Navy Pier 01:57:53
Edwards Taylor 2024 Fort Lauderdale 01:57:46
Lau Annabel 2024 Melbourne 01:57:53
Lang Henriette 2018 Hamburg 01:58:12

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