Willems Karlijn 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 1000 similar athletes.

Performance Highlights

NED NED Flag Women 35-39 #180033 01:24:01 35th in AG | Top 18.6% 224th | Top 20.5%
+00:36
43:58
Run Total
+00:05
05:30
Avg. Lap
+00:35
05:23
Best Lap
-00:06
34:23
Workout Total
-00:01
04:17
Avg. Workout
-00:27
05:44
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 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 Willems Karlijn'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 Willems Karlijn'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 Willems Karlijn'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 Willems Karlijn'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 05:35. Check the detail of the improvement plan below.

01:58 Potential Improvement 35.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 01:58 43:58 to 42:00 35.2%
Wall Balls 01:35 05:26 to 03:51 28.4%
Sandbag Lunges 01:01 05:07 to 04:06 18.2%
Burpees Broad Jump 00:36 05:38 to 05:02 10.7%
Rowing 00:13 05:18 to 05:05 3.9%
Ski Erg 00:08 04:59 to 04:51 2.4%
Farmers Carry 00:04 02:02 to 01:58 1.2%
Sled Push 00:00 01:47 to 01:47 0.0%
Sled Pull 00:00 04:06 to 04:06 0.0%

Splits Time

Willems Karlijn Perfect Race
Splits Total Average Total
Running 1 03:41 00:00 04:51 -01:10 00:00 +00:00
Ski Erg 04:59 03:41 05:00 -00:01 04:51 -01:10
Running 2 05:23 08:40 05:12 +00:11 09:51 -01:11
Sled Push 01:47 14:03 02:33 -00:46 15:03 -01:00
Running 3 05:29 15:50 05:27 +00:02 17:36 -01:46
Sled Pull 04:06 21:19 05:17 -01:11 23:03 -01:44
Running 4 05:35 25:25 05:28 +00:07 28:20 -02:55
Burpees Broad Jump 05:38 31:00 05:29 +00:09 33:48 -02:48
Running 5 05:57 36:38 05:35 +00:22 39:17 -02:39
Rowing 05:18 42:35 05:13 +00:05 44:52 -02:17
Running 6 05:45 47:53 05:30 +00:15 50:05 -02:12
Farmers Carry 02:02 53:38 02:08 -00:06 55:35 -01:57
Running 7 05:45 55:40 05:28 +00:17 57:43 -02:03
Sandbag Lunges 05:07 01:01:25 04:22 +00:45 01:03:11 -01:46
Running 8 06:26 01:06:32 05:50 +00:36 01:07:33 -01:01
Wall Balls 05:26 01:12:58 04:27 +00:59 01:13:23 -00:25
Roxzone 05:44 01:24:01 06:11 -00:27 01:24:01
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Karlijn Willems delivered an impressive performance in the 2024 Amsterdam Hyrox race, securing an overall rank of 226, placing her in the top 7% of 3,118 athletes. In her age group category (35-39), she ranked 36th, which places her in the top 6% of 555 athletes. Her total running time of 43:58 was faster than average by three seconds, indicating a strong running ability. However, the pattern of her splits suggests that she may have started too fast, as evidenced by her exceptional first running segment, and then gradually slowed down in subsequent running segments. This indicates a need to focus on sustaining her pace throughout the race. Her performance suggests a hybrid profile with a slight edge in running over strength-based exercises.

Segments to Improve

  • Wall Balls: With a time of 5:26, which is 1:24 slower than average, this segment is a significant area for improvement. Karlijn should focus on developing shoulder and leg endurance. Exercises like thrusters, overhead presses, and wall ball drills with varied repetition schemes will help enhance her efficiency.
  • Sandbag Lunges: Completing this segment 45 seconds slower than average suggests a need to improve lower body strength and stability. Incorporating sandbag training, walking lunges, and Bulgarian split squats into her regimen will be beneficial.
  • Burpees Broad Jump: Being 15 seconds slower here indicates room for improvement in explosive power and agility. Drill techniques like box jumps, plyometric push-ups, and burpee variations to enhance power output.
  • Running Segments (Post Exercise): Karlijn's running performance declined after strength exercises, indicating a need to train in compromised running scenarios. Integrate circuit training that combines running with strength exercises to simulate race conditions and improve transition efficiency.

Race Strategies

  • Pacing Strategy: To avoid starting too fast, Karlijn should focus on maintaining a steady pace throughout the running segments. Implement interval training with varying paces to better manage her speed over the entire race.
  • Transition Efficiency: Although her Roxzone time was faster than average, further improvement can be made by practicing quick transitions. Set up mock transition zones in training to better simulate race conditions and improve transition times.
  • Strength-Endurance Balance: Since Karlijn shows a slight edge in running, she should aim to balance this with strength training. Incorporating compound movements and strength circuits will help build endurance in strength exercises, thus improving overall race performance.
  • Nutrition and Recovery: Optimize her nutrition plan to ensure adequate energy levels throughout the race. Focus on post-race recovery protocols to aid muscle repair and prepare for subsequent training sessions.
Similar Athletes
Svendsen Gretta 2024 Melbourne 01:24:28
Kamezac Lea 2024 Paris 01:23:49
Flanders Kate 2024 New York 01:23:51
Cherry Phoebe 2024 Paris 01:24:23
Arndt Maggie 2024 Chicago Navy Pier 01:23:52
Bensch Lisa 2023 Hamburg 01:24:10
Schmidt Lorena 2024 Frankfurt 01:23:53
Turrell Victoria 2022 Birmingham 01:23:44
Chan Hin Ting 2024 Hong Kong 01:24:17
Dawson Kirsty 2023 Glasgow 01:23:54

Measure Your Performance Against Top Athletes

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