Season 24/25 2024 Amsterdam (3803) HYROX (3321) Women (1092) Van Dalsem Marlous

Van Dalsem Marlous 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 694 similar athletes.

Performance Highlights

NED NED Flag Women 35-39 #190013 01:45:35 135th in AG | Top 71.8% 809th | Top 74.1%
+01:46
54:49
Run Total
+00:14
06:51
Avg. Lap
+01:07
06:46
Best Lap
+00:41
44:29
Workout Total
+00:05
05:33
Avg. Workout
-02:27
06:21
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 694 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 694 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Van Dalsem Marlous'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 Van Dalsem Marlous'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 694 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 Van Dalsem Marlous'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 Van Dalsem Marlous'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 05:56. Check the detail of the improvement plan below.

03:02 Potential Improvement 51.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:02 54:49 to 51:47 51.1%
Wall Balls 01:21 07:29 to 06:08 22.8%
Rowing 00:35 06:17 to 05:42 9.8%
Ski Erg 00:26 05:50 to 05:24 7.3%
Sandbag Lunges 00:17 05:59 to 05:42 4.8%
Burpees Broad Jump 00:15 07:48 to 07:33 4.2%
Sled Push 00:00 02:14 to 02:14 0.0%
Sled Pull 00:00 06:19 to 06:19 0.0%
Farmers Carry 00:00 02:33 to 02:33 0.0%

Splits Time

Van Dalsem Marlous Perfect Race
Splits Total Average Total
Running 1 04:45 00:00 05:41 -00:56 00:00 +00:00
Ski Erg 05:50 04:45 05:24 +00:26 05:41 -00:56
Running 2 06:46 10:35 06:14 +00:32 11:05 -00:30
Sled Push 02:14 17:21 03:10 -00:56 17:19 +00:02
Running 3 06:52 19:35 06:38 +00:14 20:29 -00:54
Sled Pull 06:19 26:27 06:49 -00:30 27:07 -00:40
Running 4 06:58 32:46 06:39 +00:19 33:56 -01:10
Burpees Broad Jump 07:48 39:44 07:53 -00:05 40:35 -00:51
Running 5 07:16 47:32 06:51 +00:25 48:28 -00:56
Rowing 06:17 54:48 05:46 +00:31 55:19 -00:31
Running 6 07:14 01:01:05 06:45 +00:29 01:01:05 +00:00
Farmers Carry 02:33 01:08:19 02:34 -00:01 01:07:50 +00:29
Running 7 07:22 01:10:52 06:44 +00:38 01:10:24 +00:28
Sandbag Lunges 05:59 01:18:14 05:51 +00:08 01:17:08 +01:06
Running 8 07:38 01:24:13 07:27 +00:11 01:22:59 +01:14
Wall Balls 07:29 01:31:51 06:21 +01:08 01:30:26 +01:25
Roxzone 06:21 01:45:35 08:48 -02:27 01:45:35
Based on 694 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Marlous Van Dalsem delivered a strong performance at the 2024 Amsterdam Hyrox event, securing an overall rank of 813, placing her in the top 26% out of 3118 athletes. Within her age group (35-39), she ranked 136th, which is in the top 24% of 555 competitors. Her total running time was slightly slower than the average by 54 seconds, suggesting that her profile is well-balanced between running and strength components. The analysis of her initial running segments indicates she started the race with a strong pace, particularly in Running 1, where she performed significantly faster than average. This performance hints at a potential strong runner profile, with room for improvement in the strength segments and overall running stamina.

Segments to Improve

  • Wall Balls: Marlous was 1:51 slower than average. To enhance performance, focus on improving leg and shoulder endurance. Exercises: Incorporate high-rep squats, shoulder presses, and wall ball drills into her routine. Technique improvement can include maintaining a steady breathing pattern and ensuring optimal squat depth to enhance efficiency.
  • Rowing: Being 29 seconds slower than average, Marlous should focus on improving her rowing technique and power. Exercises: Practice interval training on the rowing machine and focus on leg drive and consistent stroke rate.
  • Burpee Broad Jump: Just 1 second slower than average, but with room for improvement in efficiency and speed. Exercises: High-intensity interval training focusing on explosive power and agility can help. Practice segments of burpees followed by short sprints.
  • Ski Erg: 25 seconds slower than average, indicating the need for enhancing upper body endurance and technique. Exercises: Include workouts focusing on arm pull strength and core stability.
  • Sandbag Lunges: Being 8 seconds slower suggests a focus on leg strength and balance under fatigue. Exercises: Weighted lunges and stability drills can improve performance in this segment.

Race Strategies

  • Optimize Pacing: While Marlous started strong, maintaining a consistent pace throughout the race can prevent early fatigue. Consider using a heart rate monitor to keep track of exertion levels.
  • Transition Efficiency: Although her Roxzone time was excellent, further minimizing transition times can provide a competitive edge. Practice transitioning between different exercise modalities swiftly.
  • Compromised Running Drills: Implement running drills immediately following strength exercises in training sessions to simulate race fatigue and improve running efficiency under duress.
Similar Athletes
Swannell Kelly 2024 Birmingham 01:45:07
Rieckmann Jelena 2019 Hamburg 01:45:05
Reilly Daria 2024 Manchester 01:45:34
Sandhu Gurdish 2021 Birmingham 01:45:17
Dobie Katy 2023 London 01:45:59
Trifonos Hayley 2024 Birmingham 01:45:35
JIMENEZMARTINEZ MARIA 2024 Stockholm 01:45:11
Kubodera Kiyoko 2022 Los Angeles 01:45:59
Chahal Japneet 2022 Hong Kong 01:45:05
Zara Angie 2024 New York 01:46:01

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