Lijten Yolande 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 1000 similar athletes.

Performance Highlights

NED NED Flag Women 30-34 #125042 01:29:08 91st in AG | Top 41.4% 385th | Top 35.3%
-02:10
43:27
Run Total
-00:15
05:26
Avg. Lap
+00:16
05:18
Best Lap
+02:42
39:27
Workout Total
+00:20
04:55
Avg. Workout
-00:30
06:19
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 Lijten Yolande'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 Lijten Yolande'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 Lijten Yolande'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 Lijten Yolande'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 05:11. Check the detail of the improvement plan below.

02:27 Potential Improvement 47.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:27 08:09 to 05:42 47.3%
Wall Balls 02:03 06:28 to 04:25 39.5%
Sandbag Lunges 00:16 04:48 to 04:32 5.1%
Sled Pull 00:15 05:33 to 05:18 4.8%
Rowing 00:07 05:23 to 05:16 2.3%
Ski Erg 00:03 05:04 to 05:01 1.0%
Sled Push 00:00 02:12 to 02:12 0.0%
Farmers Carry 00:00 01:50 to 01:50 0.0%
Run Total 00:00 43:27 to 43:27 0.0%

Splits Time

Lijten Yolande Perfect Race
Splits Total Average Total
Running 1 03:22 00:00 05:09 -01:47 00:00 +00:00
Ski Erg 05:04 03:22 05:06 -00:02 05:09 -01:47
Running 2 05:18 08:26 05:25 -00:07 10:15 -01:49
Sled Push 02:12 13:44 02:45 -00:33 15:40 -01:56
Running 3 05:41 15:56 05:44 -00:03 18:25 -02:29
Sled Pull 05:33 21:37 05:42 -00:09 24:09 -02:32
Running 4 05:50 27:10 05:45 +00:05 29:51 -02:41
Burpees Broad Jump 08:09 33:00 05:59 +02:10 35:36 -02:36
Running 5 05:52 41:09 05:52 +00:00 41:35 -00:26
Rowing 05:23 47:01 05:21 +00:02 47:27 -00:26
Running 6 05:38 52:24 05:47 -00:09 52:48 -00:24
Farmers Carry 01:50 58:02 02:16 -00:26 58:35 -00:33
Running 7 05:39 59:52 05:45 -00:06 01:00:51 -00:59
Sandbag Lunges 04:48 01:05:31 04:42 +00:06 01:06:36 -01:05
Running 8 06:09 01:10:19 06:07 +00:02 01:11:18 -00:59
Wall Balls 06:28 01:16:28 04:54 +01:34 01:17:25 -00:57
Roxzone 06:19 01:29:08 06:49 -00:30 01:29:08
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Yolande Lijten delivered an impressive performance at the 2024 Amsterdam Hyrox event, finishing in the top 12% overall and top 13% in her age group. Her overall time was 01:29:08, with a total running time of 00:43:27, which is 2:52 faster than the average. This indicates a strong runner profile. Her best running lap was an outstanding 00:05:18, placing her in the 2nd percentile, showcasing her exceptional running capability.

Yolande's pacing strategy was smart, starting strong with her Running 1 segment significantly faster than average. However, her performance in strength-based exercises such as Burpees Broad Jump and Wall Balls suggests room for improvement in strength training.

Segments to Improve

  • Burpees Broad Jump: This segment was 2:16 slower than average, placing her in the 98th percentile. To improve:
    • Drills: Incorporate plyometric exercises such as box jumps and burpee variations to enhance explosive power.
    • Technique: Focus on maintaining proper form to maximize efficiency and reduce fatigue during burpees.
    • Exercises: Include squat thrusts and power burpees in training routines to build endurance and strength.
  • Wall Balls: Finished 2:04 slower than average. To enhance performance:
    • Drills: Practice wall ball shots with varying weights and heights to improve adaptability and strength.
    • Technique: Focus on a consistent rhythm and breathing pattern to maintain efficiency.
    • Exercises: Incorporate overhead squats and thrusters to build upper body strength and endurance.
  • Sled Pull: Although faster than average, there's room to close the 0:36 gap to the 25th percentile:
    • Drills: Practice with heavier sleds and varying pulling techniques to increase strength and stamina.
    • Exercises: Include deadlifts and grip strength exercises in the routine to enhance performance.
  • Roxzone: While faster than average, improving transition time by 0:35 could be beneficial:
    • Drills: Work on quick transition exercises, such as practicing efficient gear changes and mental focus techniques.
    • Exercises: Short, intense circuit training to improve overall fitness and transition speed.
  • Sandbag Lunges: 0:31 slower than the 25th percentile:
    • Drills: Incorporate weighted lunges and step-ups to enhance leg strength and endurance.
    • Technique: Focus on maintaining balance and controlled movements to increase efficiency.

Race Strategies

  • Efficient Pacing: Begin the race with a controlled pace to conserve energy for more challenging segments. Avoid starting too fast to prevent burnout.
  • Strength Focus: Allocate more training time to strength-based exercises to balance the strong running profile with improved strength endurance.
  • Transition Optimization: Practice quick transitions between exercises to reduce time lost in the Roxzone. Mental rehearsals and visualization can aid in smoother transitions.
  • Compromised Running Training: Incorporate compromised running drills, where running is done after strength exercises, to simulate race fatigue conditions and improve recovery between segments.
Similar Athletes
Copley Francesca 2024 Manchester 01:28:55
Zubair Natasha 2024 Birmingham 01:29:11
Thoroe SaraLee 2024 Malaga 01:29:05
Telford Rochelle 2024 Melbourne 01:28:38
Offer Kerry 2024 Madrid 01:28:53
Salisbury Anthea 2022 London 01:28:42
Sradnick Vanessa 2023 Hamburg 01:29:24
Schmitt Verena 2023 Hamburg 01:29:07
Dörrenhaus Bianca 2023 Hannover 01:28:48
Bakes Angela 2023 London 01:28:48

Measure Your Performance Against Top Athletes

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