De Jong Saskia Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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 694 similar athletes.

Performance Highlights

NED NED Flag Women 45-49 #132034 01:45:12 31st in AG | Top 73.8% 444th | Top 75.9%
+01:59
54:56
Run Total
+00:16
06:52
Avg. Lap
+00:32
06:09
Best Lap
-01:30
41:58
Workout Total
-00:12
05:14
Avg. Workout
-00:27
08:22
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 694 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 694 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire De Jong Saskia'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 De Jong Saskia'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 694 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 De Jong Saskia'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 De Jong Saskia'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 04:45. Check the detail of the improvement plan below.

03:09 Potential Improvement 66.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:09 54:56 to 51:47 66.3%
Burpees Broad Jump 00:55 08:28 to 07:33 19.3%
Sandbag Lunges 00:36 06:18 to 05:42 12.6%
Rowing 00:05 05:47 to 05:42 1.8%
Ski Erg 00:00 05:21 to 05:21 0.0%
Sled Push 00:00 02:25 to 02:25 0.0%
Sled Pull 00:00 05:15 to 05:15 0.0%
Farmers Carry 00:00 02:24 to 02:24 0.0%
Wall Balls 00:00 06:00 to 06:00 0.0%

Splits Time

De Jong Saskia Perfect Race
Splits Total Average Total
Running 1 06:29 00:00 05:44 +00:45 00:00 +00:00
Ski Erg 05:21 06:29 05:23 -00:02 05:44 +00:45
Running 2 06:09 11:50 06:13 -00:04 11:07 +00:43
Sled Push 02:25 17:59 03:09 -00:44 17:20 +00:39
Running 3 06:26 20:24 06:35 -00:09 20:29 -00:05
Sled Pull 05:15 26:50 06:45 -01:30 27:04 -00:14
Running 4 06:56 32:05 06:38 +00:18 33:49 -01:44
Burpees Broad Jump 08:28 39:01 07:47 +00:41 40:27 -01:26
Running 5 07:11 47:29 06:52 +00:19 48:14 -00:45
Rowing 05:47 54:40 05:44 +00:03 55:06 -00:26
Running 6 06:58 01:00:27 06:46 +00:12 01:00:50 -00:23
Farmers Carry 02:24 01:07:25 02:33 -00:09 01:07:36 -00:11
Running 7 07:09 01:09:49 06:42 +00:27 01:10:09 -00:20
Sandbag Lunges 06:18 01:16:58 05:49 +00:29 01:16:51 +00:07
Running 8 07:42 01:23:16 07:25 +00:17 01:22:40 +00:36
Wall Balls 06:00 01:30:58 06:18 -00:18 01:30:05 +00:53
Roxzone 08:22 01:45:12 08:49 -00:27 01:45:12
Based on 694 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Saskia De Jong's performance in the 2024 Rotterdam HYROX race places her in the top 22% of all athletes and top 21% in her age group, which is commendable. Analyzing her overall time and total running time, it appears Saskia has a more balanced profile between running and strength exercises. Her total running time was slightly slower than average, indicating a potential area for improvement. The splits reveal that Saskia started some of her running segments slower compared to the average but showed strength in exercises like the Sled Push and Sled Pull, where she significantly outperformed many competitors. This suggests a strong capability in power and endurance-based tasks but room for improvement in running efficiency and some skill-specific exercises.

Segments to Improve:

  • Run Total: Saskia's overall running time suggests a need to focus more on her running efficiency and endurance. Interval training, incorporating speed work and tempo runs, could enhance her pace and stamina. Progressive overloading with longer runs mixed with short, high-intensity sprints will help improve her cardiovascular capacity and running economy.
  • Burpees Broad Jump: A slower performance in this segment indicates a need for improvement in explosive strength and coordination. Plyometric exercises, such as box jumps and jump squats, will build explosive power, while practicing burpees with an emphasis on form and efficiency can increase speed and reduce fatigue during this exercise.
  • Wall Balls: To improve in this segment, Saskia should focus on building lower body strength and endurance, as well as refining her technique. Squats, thrusters, and medicine ball throws against a wall can help. Additionally, working on the fluidity of movement and transition between catching and throwing can decrease time spent per rep.
  • Sandbag Lunges: This slower segment suggests a need for enhanced leg strength and balance. Incorporating lunges with varying weights, step-ups, and unilateral leg exercises into her routine will build the necessary strength and stability. Practicing lunges with a sandbag can also help her body adapt to the specific demands of this exercise.

Race Strategies:

  • Pacing: Given the analysis of her running segments, Saskia should adopt a more strategic pacing strategy. Starting too fast can lead to premature fatigue. She should aim for a steady pace in the initial runs and gradually increase her effort, saving energy for a strong finish in the latter stages of the race.
  • Transitions: The Roxzone time indicates that Saskia can improve on her transition times between exercises. Practicing swift and efficient transitions in training, focusing on reducing rest time and optimizing movement between stations, will cut down her overall time.
  • Specific Exercise Focus: Ahead of race day, Saskia should tailor her training to focus more on her identified weaker segments. Simulating race day conditions, including the sequence of exercises and runs, will help her body and mind prepare for the specific challenges of the race.
  • Nutrition and Recovery: Implementing a rigorous nutrition and recovery plan will support Saskia's training improvements. Proper hydration, nutrition, and adequate rest are crucial for muscle recovery and overall performance enhancement.

By focusing on these specific areas of improvement and implementing the suggested strategies, Saskia De Jong could see significant enhancements in her HYROX race performance, leveraging her strength capabilities while boosting her running efficiency and skill-specific exercises.

Similar Athletes
Von Storch Julie 2018 Hamburg 01:44:52
Stainer Laura 2024 Birmingham 01:44:59
Wade Autumn 2024 London 01:45:14
Boulay Lucie 2024 Paris 01:45:38
Skogly Kristina 2024 Poznan 01:45:38
Picton Bethan 2024 Birmingham 01:45:06
Compton Shannon 2023 London 01:44:47
Oldenhof Barbara 2022 Amsterdam 01:44:53
Tran Connie 2024 Dallas 01:44:52
Krohn Ulrike 2024 Hamburg 01:45:01

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