Vleerlaag Lisanne 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 466 similar athletes.

Performance Highlights

NED NED Flag Women 25-29 #151037 01:50:20 199th in AG | Top 82.2% 885th | Top 81.0%
+03:22
58:23
Run Total
+00:27
07:18
Avg. Lap
+00:51
06:43
Best Lap
-01:03
44:56
Workout Total
-00:07
05:37
Avg. Workout
-02:21
07:06
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 466 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 466 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Vleerlaag Lisanne'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 Vleerlaag Lisanne'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 466 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 Vleerlaag Lisanne'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 Vleerlaag Lisanne'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 07:30. Check the detail of the improvement plan below.

04:32 Potential Improvement 60.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:32 58:23 to 53:51 60.4%
Wall Balls 01:27 08:09 to 06:42 19.3%
Sandbag Lunges 00:44 06:49 to 06:05 9.8%
Rowing 00:30 06:20 to 05:50 6.7%
Ski Erg 00:11 05:41 to 05:30 2.4%
Farmers Carry 00:06 02:48 to 02:42 1.3%
Sled Push 00:00 02:40 to 02:40 0.0%
Sled Pull 00:00 06:18 to 06:18 0.0%
Burpees Broad Jump 00:00 06:11 to 06:11 0.0%

Splits Time

Vleerlaag Lisanne Perfect Race
Splits Total Average Total
Running 1 04:30 00:00 05:59 -01:29 00:00 +00:00
Ski Erg 05:41 04:30 05:28 +00:13 05:59 -01:29
Running 2 06:43 10:11 06:26 +00:17 11:27 -01:16
Sled Push 02:40 16:54 03:19 -00:39 17:53 -00:59
Running 3 07:02 19:34 06:44 +00:18 21:12 -01:38
Sled Pull 06:18 26:36 07:13 -00:55 27:56 -01:20
Running 4 07:05 32:54 06:53 +00:12 35:09 -02:15
Burpees Broad Jump 06:11 39:59 08:24 -02:13 42:02 -02:03
Running 5 07:47 46:10 07:11 +00:36 50:26 -04:16
Rowing 06:20 53:57 05:51 +00:29 57:37 -03:40
Running 6 07:40 01:00:17 06:58 +00:42 01:03:28 -03:11
Farmers Carry 02:48 01:07:57 02:42 +00:06 01:10:26 -02:29
Running 7 07:46 01:10:45 06:57 +00:49 01:13:08 -02:23
Sandbag Lunges 06:49 01:18:31 06:12 +00:37 01:20:05 -01:34
Running 8 09:54 01:25:20 07:46 +02:08 01:26:17 -00:57
Wall Balls 08:09 01:35:14 06:50 +01:19 01:34:03 +01:11
Roxzone 07:06 01:50:20 09:27 -02:21 01:50:20
Based on 466 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Lisanne Vleerlaag delivered a commendable performance at the 2024 Amsterdam Hyrox race, ranking in the top 28% overall and top 31% within her age group. Her overall time was 01:50:20. Notably, her speed in the initial running segment and strength exercises such as the sled push and burpees broad jumps was impressive, indicating a strong start and robust strength capacity. However, her total running time was 02:23 slower than average, suggesting a need to focus on running efficiency. Her performance profile leans more towards strength, but she has the potential to excel as a hybrid athlete with balanced improvements in running and strength. Additionally, her pacing seems to start strong and gradually slow down, which suggests a need for more consistent pacing throughout the race.

Segments to Improve

  • Total Running Time: Improving running efficiency and endurance is crucial. Incorporate interval training and tempo runs to build speed and endurance. Include hill sprints and long runs to enhance cardiovascular fitness and leg strength.
  • Wall Balls: Focus on improving technique and endurance. Practice with lighter weights for higher reps to build stamina. Include circuit workouts with wall balls to simulate race conditions.
  • Sandbag Lunges: Work on improving lower body strength with exercises like Bulgarian split squats and weighted lunges. Add balance and stability drills to ensure smooth transitions.
  • Rowing: Enhance rowing technique and power output. Incorporate interval rowing sessions focusing on maintaining a high stroke rate. Engage in core-strengthening exercises to improve rowing efficiency.
  • Farmers Carry: Improve grip strength and core stability. Include exercises like deadlifts, kettlebell carries, and core workouts focusing on stability and balance.
  • Ski Erg: Focus on improving upper body strength and aerobic capacity. Include Ski Erg intervals in training, along with push-ups and pull-ups for upper body conditioning.

Race Strategies

  • Pacing: Aim for a more consistent pace throughout the race. Start at a manageable speed and gradually increase intensity to avoid early burnout.
  • Transition Efficiency: Work on improving transition times between segments. Practice quick transitions in training to minimize downtime and maintain rhythm.
  • Compromised Running: Train for compromised running scenarios where running follows a strenuous exercise. Practice running immediately after strength exercises to adapt to the fatigue.
  • Nutrition and Hydration: Plan nutrition and hydration strategy to ensure sustained energy levels throughout the race. Practice these strategies during training to find what works best.
Similar Athletes
Gilmore Danielle 2024 Melbourne 01:49:51
Houseman Katie 2024 Birmingham 01:50:02
Hochländer EvaMaria 2024 Hamburg 01:50:44
Golmann Lea 2024 Hamburg 01:50:13
Ruelas Thelma 2024 Ciudad de Mexico 01:50:17
Mostert Marjanne 2024 Maastricht 01:50:24
Kielhorn Lena 2023 Malmö 01:50:22
Bulthuis Minke 2024 Rotterdam 01:50:13
Clayton Nicole 2024 Paris 01:50:35
VerschoorBurke Anita 2024 Amsterdam 01:50:32

Measure Your Performance Against Top Athletes

Other Results from this athlete
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