Van Lochem Ellen
Performance Analysis
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.
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 Van Lochem Ellen'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 Lochem Ellen'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 Van Lochem Ellen'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 Lochem Ellen'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
06:24.
Check the detail of the improvement plan below.
04:43
Potential Improvement
73.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ellen Van Lochem delivered a commendable performance in the 2024 Amsterdam Hyrox race, securing an overall rank of 546 and placing in the top 17% of all athletes. Within her age group, she was ranked 90th, reflecting her strong competitive edge. Her overall time of 01:34:28 demonstrates her proficiency in managing the demands of the race.
Analyzing her total running time, Ellen was 03:09 slower than the average, indicating room for improvement in her running capability. Her performance in the initial running segments was relatively strong, suggesting a tendency to start with a faster pace, but her pace declined in later segments. This suggests a potential issue with maintaining endurance over the entire course.
Ellen shows a hybrid profile with a notable strength in exercises like the Sled Push and Sled Pull, where she ranked exceptionally well. However, her overall running needs enhancement to balance her strength capabilities.
Segments to Improve
- Running: Ellen's total running time was notably slower than the average. To enhance this, she should focus on endurance training and maintaining a consistent pace throughout the race. Specific training strategies include:
- Endurance Runs: Incorporate long-distance runs at a steady pace to build cardiovascular endurance.
- Interval Training: Utilize interval runs with varying speeds to improve pace consistency and speed endurance.
- Tempo Runs: Include runs at a pace slightly faster than her race pace to develop stamina.
- Wall Balls: Being significantly slower than average, this segment requires technique refinement and muscular endurance:
- Wall Ball Technique: Focus on proper squatting form and efficient ball toss mechanics. Consider working with a coach to perfect form.
- Plyometric Drills: Engage in exercises like box jumps and medicine ball slams to improve explosive power.
- Strength Training: Incorporate squats and overhead presses to build strength and endurance specific to wall balls.
- Sandbag Lunges: Slightly slower than average, suggesting the need for improved leg strength and endurance:
- Lunges with Varied Weights: Perform lunges with different weights to build strength and adaptability.
- Core Stability Exercises: Strengthen the core to maintain balance and form during lunges.
- Roxzone: Focus on reducing transition times between exercise zones:
- Transition Drills: Practice quick transitions between exercises to enhance efficiency.
- General Fitness: Improve overall fitness to reduce recovery time needed during transitions.
- Rowing: To improve this segment, Ellen should focus on rowing efficiency and power production:
- Rowing Technique: Work on stroke mechanics and breathing techniques to maximize efficiency.
- Power Intervals: Include high-intensity interval training on the rowing machine to build power and endurance.
Race Strategies
- Start with a Steady Pace: Avoid starting too fast to conserve energy for later segments.
- Focus on Efficiency: In strength exercises, prioritize form and technique to reduce fatigue and improve performance.
- Plan Transitions: Develop a strategy for smooth and quick transitions in the Roxzone to minimize time loss.
- Monitor Breathing: Maintain controlled and rhythmic breathing during running segments to manage pace and endurance.
By addressing these areas and implementing the suggested training and race strategies, Ellen can enhance her performance in future Hyrox events.
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