Goudswaard Sanne Hyrox Result

Dive into this athlete’s performance at 2023 Malaga 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 #170010 01:35:27 20th in AG | Top 69.0% 109th | Top 70.3%
-01:05
47:25
Run Total
-00:07
05:56
Avg. Lap
-00:10
05:10
Best Lap
+00:18
39:42
Workout Total
+00:02
04:57
Avg. Workout
+00:50
08:25
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 Goudswaard Sanne'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 Goudswaard Sanne'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 Goudswaard Sanne'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 Goudswaard Sanne'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 02:46. Check the detail of the improvement plan below.

01:08 Potential Improvement 41.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:08 06:08 to 05:00 41.0%
Burpees Broad Jump 00:55 07:22 to 06:27 33.1%
Farmers Carry 00:25 02:41 to 02:16 15.1%
Rowing 00:16 05:43 to 05:27 9.6%
Ski Erg 00:01 05:11 to 05:10 0.6%
Wall Balls 00:01 05:06 to 05:05 0.6%
Sled Push 00:00 02:34 to 02:34 0.0%
Sled Pull 00:00 04:57 to 04:57 0.0%
Run Total 00:00 47:25 to 47:25 0.0%

Splits Time

Goudswaard Sanne Perfect Race
Splits Total Average Total
Running 1 05:10 00:00 05:21 -00:11 00:00 +00:00
Ski Erg 05:11 05:10 05:13 -00:02 05:21 -00:11
Running 2 05:25 10:21 05:46 -00:21 10:34 -00:13
Sled Push 02:34 15:46 02:52 -00:18 16:20 -00:34
Running 3 05:49 18:20 06:05 -00:16 19:12 -00:52
Sled Pull 04:57 24:09 06:08 -01:11 25:17 -01:08
Running 4 05:49 29:06 06:06 -00:17 31:25 -02:19
Burpees Broad Jump 07:22 34:55 06:41 +00:41 37:31 -02:36
Running 5 06:15 42:17 06:15 +00:00 44:12 -01:55
Rowing 05:43 48:32 05:30 +00:13 50:27 -01:55
Running 6 06:05 54:15 06:08 -00:03 55:57 -01:42
Farmers Carry 02:41 01:00:20 02:23 +00:18 01:02:05 -01:45
Running 7 06:03 01:03:01 06:07 -00:04 01:04:28 -01:27
Sandbag Lunges 06:08 01:09:04 05:09 +00:59 01:10:35 -01:31
Running 8 06:53 01:15:12 06:40 +00:13 01:15:44 -00:32
Wall Balls 05:06 01:22:05 05:28 -00:22 01:22:24 -00:19
Roxzone 08:25 01:35:27 07:35 +00:50 01:35:27
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sanne Goudswaard performed well in the HYROX race in Malaga, finishing with an overall rank of 109 out of 560 athletes, placing her in the top 19% overall. In her age group (35-39), she ranked 20th out of 113 athletes, placing her in the top 17%. Her overall time was 01:35:27, with a total running time of 00:47:25, which was 00:33 faster than the average.

Sanne's best running lap was 00:05:10, which indicates her ability to maintain a strong pace during the race.

Segments to Improve


1. Roxzone:
Sanne spent 00:08:25 in the roxzone, which was 01:02 slower than the average. To improve this segment, Sanne should focus on improving her overall fitness and reducing her transition time. Incorporating interval training and high-intensity interval training (HIIT) into her workouts can help improve her overall fitness level. Additionally, practicing quick and efficient transitions between exercises can help reduce the time spent in the roxzone.

2. Burpees Broad Jump:
Sanne took 00:07:22 to complete the Burpees Broad Jump segment, which was 00:59 slower than the average. To improve this segment, Sanne should focus on improving her explosive power and endurance. Plyometric exercises such as squat jumps, box jumps, and burpees can help improve her power and speed. Additionally, incorporating strength training exercises that target the muscles used during the burpees broad jump, such as squats and lunges, can help improve her performance in this segment.

3. Sandbag Lunges:
Sanne took 00:06:08 to complete the Sandbag Lunges segment, which was 00:54 slower than the average. To improve this segment, Sanne should focus on improving her leg strength and endurance. Incorporating exercises such as walking lunges, squats, and step-ups into her training routine can help improve her leg strength. Additionally, practicing lunges with a weighted sandbag can help improve her endurance and simulate the demands of the sandbag lunges segment.

4. Rowing:
Sanne took 00:05:43 to complete the Rowing segment, which was 00:16 slower than the average. To improve this segment, Sanne should focus on improving her rowing technique and endurance. Incorporating rowing intervals into her training routine can help improve her rowing performance. Additionally, focusing on maintaining proper form, including a strong and efficient rowing stroke, can help improve her overall rowing speed.

5. Farmers Carry:
Sanne took 00:02:41 to complete the Farmers Carry segment, which was 00:12 slower than the average. To improve this segment, Sanne should focus on improving her grip strength and endurance. Incorporating exercises such as farmer's carries, deadlifts, and weighted hangs into her training routine can help improve her grip strength. Additionally, practicing the farmers carry with heavier weights and longer distances can help improve her endurance in this segment.

Strategies


- Pacing: Based on Sanne's overall performance and splits, she maintained a consistent and strong pace throughout the race. However, she should be mindful of not starting too fast and burning out early. It's important to pace oneself and have enough energy for the later portions of the race.
- Transitions: Sanne should focus on improving her transition time between exercises to minimize time spent in the roxzone. Practicing quick and efficient transitions during training sessions can help improve her overall race time.
- Strength Training: Sanne should incorporate strength training exercises into her training routine to improve her overall strength and power. This will help her excel in segments that require strength, such as the sled push and sled pull.
- Endurance Training: Sanne should also focus on improving her endurance through cardiovascular exercises such as running, rowing, and biking. This will help her maintain a strong pace throughout the race and improve her overall performance.

By implementing these strategies and incorporating the suggested exercises and techniques into her training routine, Sanne Goudswaard can improve her performance in the identified areas and continue to excel in future HYROX races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Murfet Stephanie 2024 Birmingham 01:35:43
Veronese Mara 2024 Rimini 01:35:29
Hysell Helena 2019 Miami 01:35:31
Scotti Sara 2024 Milan 01:35:16
Chiarato Vera 2024 Rimini 01:35:27
Mosley Laura 2024 London 01:35:22
Strong Leanne 2024 Manchester 01:35:32
Delacharlerie Sylvie 2024 Paris 01:35:33
Torres Paulina 2024 Ciudad de Mexico 01:35:23
Rahn Katie 2023 Chicago 01:35:31

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Maastricht 01:48:00
2024 Rotterdam 01:56:05

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