Spruit Naomi
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.
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 Spruit Naomi'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 Spruit Naomi'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 Spruit Naomi'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 Spruit Naomi'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
03:52.
Check the detail of the improvement plan below.
02:09
Potential Improvement
55.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Naomi Spruit delivered a commendable performance at the 2024 Amsterdam Hyrox event, finishing in the top 13% overall and within the top 15% of her age group. Her overall time was 1:30:32, indicating a strong showing in a competitive field. Naomi's total running time of 46:19 was 36 seconds faster than the average, highlighting her proficiency as a runner. However, her pacing strategy showed signs of starting too fast, as evidenced by the significant speed in Running 1 compared to slower subsequent running segments. This suggests a potential need for more balanced pacing throughout the race. Naomi exhibits a predominantly runner profile, given her relatively faster running times compared to strength segments. This suggests a need to focus on enhancing strength capabilities to complement her running prowess.
Segments to Improve
- Wall Balls: This was the most challenging segment for Naomi, with a time significantly slower than average. To improve:
- Technique Drills: Focus on proper squat depth and explosive upward movement to improve efficiency.
- Strength Training: Incorporate thrusters and goblet squats to build leg and shoulder strength.
- Endurance Drills: Perform high-repetition wall ball sets with short rest intervals to enhance endurance.
- Roxzone: Transition times between exercise zones were slower than average, indicating potential rest or transition inefficiencies. To improve:
- Transition Drills: Practice quick transitions between different exercises to build muscle memory and reduce time spent resting.
- Circuit Training: Incorporate exercises in quick succession with minimal rest to simulate race conditions.
- Burpees Broad Jump: Slightly slower than average, indicating room for improvement in explosive power and efficiency. To improve:
- Explosive Training: Include box jumps and burpee variations to enhance power output.
- Form Correction: Focus on efficient landing and take-off mechanics to conserve energy.
- Sled Pull: Although faster than average, this segment has room for improvement. To improve:
- Grip & Core Strength: Incorporate exercises like farmer's walks and plank variations.
- Specific Drills: Practice sled pulls with varying resistance to adapt to different race conditions.
Race Strategies
- Implement a more consistent pacing strategy to avoid early fatigue. Start the race at a controlled pace, maintaining a steady speed across all running segments.
- Focus on recovery and breathing techniques during transitions to reduce Roxzone times, incorporating quick recovery techniques like deep breathing during transitions.
- Prioritize strength training to support her runner profile, enhancing performance in strength-based segments like Wall Balls and Burpees Broad Jump.
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