Heijne Nienke Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

NED NED Flag Women 30-34 #184036 01:35:00 46th in AG | Top 54.8% 193rd | Top 49.0%
+03:01
51:22
Run Total
+00:23
06:25
Avg. Lap
-00:43
04:34
Best Lap
-01:19
37:50
Workout Total
-00:10
04:43
Avg. Workout
-01:36
05:54
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 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 Heijne Nienke'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 Heijne Nienke'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 Heijne Nienke'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 Heijne Nienke'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 06:00. Check the detail of the improvement plan below.

04:05 Potential Improvement 68.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:05 51:22 to 47:17 68.1%
Burpees Broad Jump 01:27 07:48 to 06:21 24.2%
Sandbag Lunges 00:16 05:12 to 04:56 4.4%
Ski Erg 00:06 05:15 to 05:09 1.7%
Farmers Carry 00:06 02:21 to 02:15 1.7%
Sled Push 00:00 02:21 to 02:21 0.0%
Sled Pull 00:00 05:28 to 05:28 0.0%
Rowing 00:00 05:21 to 05:21 0.0%
Wall Balls 00:00 04:04 to 04:04 0.0%

Splits Time

Heijne Nienke Perfect Race
Splits Total Average Total
Running 1 04:34 00:00 05:19 -00:45 00:00 +00:00
Ski Erg 05:15 04:34 05:12 +00:03 05:19 -00:45
Running 2 06:10 09:49 05:47 +00:23 10:31 -00:42
Sled Push 02:21 15:59 02:51 -00:30 16:18 -00:19
Running 3 06:37 18:20 06:05 +00:32 19:09 -00:49
Sled Pull 05:28 24:57 06:05 -00:37 25:14 -00:17
Running 4 06:38 30:25 06:05 +00:33 31:19 -00:54
Burpees Broad Jump 07:48 37:03 06:39 +01:09 37:24 -00:21
Running 5 06:39 44:51 06:15 +00:24 44:03 +00:48
Rowing 05:21 51:30 05:29 -00:08 50:18 +01:12
Running 6 06:34 56:51 06:07 +00:27 55:47 +01:04
Farmers Carry 02:21 01:03:25 02:22 -00:01 01:01:54 +01:31
Running 7 06:34 01:05:46 06:06 +00:28 01:04:16 +01:30
Sandbag Lunges 05:12 01:12:20 05:06 +00:06 01:10:22 +01:58
Running 8 07:39 01:17:32 06:37 +01:02 01:15:28 +02:04
Wall Balls 04:04 01:25:11 05:25 -01:21 01:22:05 +03:06
Roxzone 05:54 01:35:00 07:30 -01:36 01:35:00
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Nienke Heijne performed well in the 2023 Amsterdam HYROX race, finishing in the top 13% of both the overall field and her age group. Her overall time of 01:35:00 is commendable, but there are areas where she can improve to further enhance her performance.

Nienke's total running time of 00:51:22 is 04:07 slower than the average for her finish time. This indicates that she may need to improve her overall fitness and transition time to reduce the time spent in the roxzone. Additionally, her best running lap time of 00:04:34 suggests that she has good running capabilities.

Segments to Improve


1. Burpees Broad Jump:
Nienke's time of 00:07:48 in this segment is 01:26 slower than the average. To improve her performance in this area, she can focus on exercises that enhance her cardiovascular endurance and explosive power, such as interval training (e.g., high-intensity interval training or Tabata workouts) and plyometric exercises (e.g., box jumps, squat jumps). Form correction during burpees can also help her optimize her movement efficiency.

2. Running 8:
Nienke's time of 00:07:39 in this segment is 00:52 slower than the average. To improve her running performance, she should incorporate specific running drills and exercises into her training routine. These may include interval training, tempo runs, hill sprints, and long-distance runs to build endurance and speed. It's also important for her to focus on maintaining proper running form, including stride length, arm swing, and foot strike.

3. Running 4, Running 3, Running 6, and Running 7:
Nienke's times in these running segments are all slower than the average. To improve her running performance in these segments, she should focus on building her endurance and speed through a combination of interval training, tempo runs, and long-distance runs. Incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can also help improve her running efficiency.

Strategies


1. Pacing:
Nienke should focus on maintaining a consistent pace throughout the race. It's essential to avoid starting too fast and burning out early or starting too slow and not being able to catch up. She can achieve this by practicing pacing during training runs and using a GPS watch or other tracking devices to monitor her pace during the race.

2. Transitions:
To improve her roxzone time, Nienke should work on improving her transition speed between exercises. This can be achieved through specific training drills that simulate the transitions in the race. For example, she can set up a circuit of exercises and practice moving quickly and efficiently between each one, gradually increasing the speed over time.

3. Mental Preparation:
Nienke should focus on mental preparation to stay focused and motivated throughout the race. This can include visualization techniques, positive self-talk, and setting specific goals for each segment of the race. By mentally preparing herself, she can maintain a strong mindset and push through any challenges she may encounter during the race.

In conclusion, Nienke Heijne performed well in the 2023 Amsterdam HYROX race, but there are areas where she can improve her performance. By focusing on specific training strategies and techniques, such as interval training, strength exercises, and mental preparation, she can enhance her overall performance and achieve even better results in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Ofarrell Aoife 2024 London 01:35:19
Kitching Adele 2023 London 01:35:08
Taylor Dawn 2024 Glasgow 01:34:56
Brickert Victoria 2024 Houston 01:34:30
Grandjean Coraline 2024 Karlsruhe 01:34:48
Cook Amy 2024 Birmingham 01:34:53
Schiefer Renee 2023 Chicago 01:34:49
Horrocks Caroline 2023 Glasgow 01:34:33
Timothy Lexy 2024 Perth 01:34:56
Stock Victoria 2023 Hannover 01:34:44

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Amsterdam 01:28:18

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download