Van Dam Nicolette
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
92 similar athletes.
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 Pro 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 92 athletes with similar finish time in Hyrox Pro 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 92 athletes with similar finish time in Hyrox Pro Women
Pacing Quality
This section showcases the entire Van Dam Nicolette'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 Dam Nicolette'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 92 athletes with similar finish time in Hyrox Pro 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 Dam Nicolette'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 Pro 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 Dam Nicolette'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
06:23.
Check the detail of the improvement plan below.
04:42
Potential Improvement
73.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Nicolette Van Dam delivered a commendable performance at the 2024 Amsterdam HYROX event, securing an overall rank of 141, placing her in the top 35% of participants. In her age group (50-54), she ranked 5th, which is an impressive achievement. Her overall time was 01:44:07. Nicolette's race strategy showcased a stronger proficiency in strength-based exercises compared to running, as indicated by her faster-than-average completion times in the Sled Push and Pull, and her overall running time being 03:30 slower than the average. The disparity between her first fast running segment and subsequent slower segments suggests a likely over-exertion at the start, impacting her sustained running pace.
Segments to Improve
- Total Running Time: Nicolette's running time was slower than the average, indicating an area for improvement. Training Strategy: Incorporate interval training and tempo runs to enhance running endurance and speed. Focus on building aerobic capacity through long, slow-distance runs interspersed with speed work.
- Burpees Broad Jump: This segment was particularly challenging, with Nicolette being 01:07 slower than average. Training Strategy: Improve explosive power and endurance through plyometric exercises such as box jumps and burpee drills. Ensure form efficiency by maintaining a strong core and proper alignment during jumps.
- Ski Erg: Slower than average by 00:22. Training Strategy: Focus on increasing upper body and core strength with exercises like seated cable rows and lat pull-downs. Practice on the Ski Erg to improve technique and efficiency.
- Sandbag Lunges: Slower by 00:13. Training Strategy: Increase leg strength and balance through weighted lunges, squats, and single-leg deadlifts. Practice carrying the sandbag during lunges to simulate race conditions.
Race Strategies
- Optimize Pacing: Start the race at a pace closer to your sustainable speed to avoid early fatigue. Implement a more evenly distributed effort across running segments.
- Transition Efficiency: Although the Roxzone time was faster than average, continue to streamline transitions by practicing quick setups and exits to maintain momentum.
- Compromised Running Scenarios: Include practice sessions where running follows strength exercises to mimic race conditions and improve recovery between segments.
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 Pro Women
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Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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