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.
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.
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.
This section showcases the entire Pronk Josephine'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 Pronk Josephine's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Pronk Josephine'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.
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 Pronk Josephine'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 05:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:32 | 48:27 to 43:55 | 81.7% |
| Sandbag Lunges | 00:28 | 04:51 to 04:23 | 8.4% |
| Farmers Carry | 00:14 | 02:18 to 02:04 | 4.2% |
| Rowing | 00:09 | 05:21 to 05:12 | 2.7% |
| Wall Balls | 00:09 | 04:23 to 04:14 | 2.7% |
| Ski Erg | 00:01 | 04:59 to 04:58 | 0.3% |
| Sled Push | 00:00 | 02:03 to 02:03 | 0.0% |
| Sled Pull | 00:00 | 04:08 to 04:08 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:03 to 05:03 | 0.0% |
| Pronk Josephine | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:24 | 00:00 | 05:01 -00:37 | 00:00 +00:00 |
| Ski Erg | 04:59 | 04:24 | 05:03 -00:04 | 05:01 -00:37 |
| Running 2 | 06:10 | 09:23 | 05:21 +00:49 | 10:04 -00:41 |
| Sled Push | 02:03 | 15:33 | 02:40 -00:37 | 15:25 +00:08 |
| Running 3 | 06:10 | 17:36 | 05:36 +00:34 | 18:05 -00:29 |
| Sled Pull | 04:08 | 23:46 | 05:34 -01:26 | 23:41 +00:05 |
| Running 4 | 06:16 | 27:54 | 05:40 +00:36 | 29:15 -01:21 |
| Burpees Broad Jump | 05:03 | 34:10 | 05:49 -00:46 | 34:55 -00:45 |
| Running 5 | 06:21 | 39:13 | 05:47 +00:34 | 40:44 -01:31 |
| Rowing | 05:21 | 45:34 | 05:18 +00:03 | 46:31 -00:57 |
| Running 6 | 06:24 | 50:55 | 05:41 +00:43 | 51:49 -00:54 |
| Farmers Carry | 02:18 | 57:19 | 02:11 +00:07 | 57:30 -00:11 |
| Running 7 | 06:19 | 59:37 | 05:40 +00:39 | 59:41 -00:04 |
| Sandbag Lunges | 04:51 | 01:05:56 | 04:36 +00:15 | 01:05:21 +00:35 |
| Running 8 | 06:26 | 01:10:47 | 06:04 +00:22 | 01:09:57 +00:50 |
| Wall Balls | 04:23 | 01:17:13 | 04:45 -00:22 | 01:16:01 +01:12 |
| Roxzone | 05:53 | 01:27:22 | 06:36 -00:43 | 01:27:22 |
Josephine Pronk delivered a commendable performance in the 2024 Amsterdam Hyrox event, securing an overall rank of 328 and placing in the top 10% of all participants. Within her age group, she achieved an impressive 54th position, marking her among the top 9% of competitors aged 35-39. Her overall time of 1:27:22 highlights her competitive edge and physical conditioning. Notably, Josephine's strength segments, particularly the Sled Push and Sled Pull, were significantly faster than average, showcasing her prowess in these areas. However, her total running time was 2:56 slower than average, indicating that running is an area for potential improvement. The initial running segment was executed with a strong pace, but subsequent running segments showed a gradual decline, suggesting she might have started too fast. Josephine displays a strong hybrid profile with a pronounced strength capability but needs to balance this with improved running efficiency.
| Similar Athletes | |||
|---|---|---|---|
| Ryan Jo | 2024 Sports Direct HYROX London | 01:26:57 | |
| Galey Mary | 2024 Washington - North American Championships | 01:26:53 | |
| Graham Vikki | 2022 London | 01:27:48 | |
| Covarrubias Adriana | 2024 Dallas | 01:27:52 | |
| Bradley Kayleigh | 2024 Birmingham | 01:26:58 | |
| Hough Rachel Catherine | 2022 London | 01:27:45 | |
| Carroll Nuala | 2024 Dublin | 01:27:01 | |
| Pepper Sarah | 2023 London | 01:27:25 | |
| Ritter Silva | 2024 Stuttgart | 01:27:20 | |
| Guth Erin | 2024 Poznan | 01:26:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Amsterdam | 01:34:46 | |
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