Vorst Cora Hyrox Result

Dive into this athlete’s performance at 2023 Maastricht European Championships 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 872 similar athletes.

Performance Highlights

NED NED Flag Women 30-34 #180513 01:18:20 13th in AG | Top 24.1% 56th | Top 21.3%
+04:10
44:45
Run Total
+00:32
05:36
Avg. Lap
+00:40
05:10
Best Lap
-03:30
28:38
Workout Total
-00:27
03:34
Avg. Workout
-00:33
05:01
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 872 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 872 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Vorst Cora'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 Vorst Cora'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 872 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 Vorst Cora'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 Vorst Cora'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 06:11. Check the detail of the improvement plan below.

05:31 Potential Improvement 89.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 05:31 44:45 to 39:14 89.2%
Burpees Broad Jump 00:32 04:55 to 04:23 8.6%
Ski Erg 00:04 04:45 to 04:41 1.1%
Farmers Carry 00:04 01:52 to 01:48 1.1%
Sled Push 00:00 01:48 to 01:48 0.0%
Sled Pull 00:00 03:54 to 03:54 0.0%
Rowing 00:00 04:50 to 04:50 0.0%
Sandbag Lunges 00:00 03:21 to 03:21 0.0%
Wall Balls 00:00 03:13 to 03:13 0.0%

Splits Time

Vorst Cora Perfect Race
Splits Total Average Total
Running 1 05:35 00:00 04:36 +00:59 00:00 +00:00
Ski Erg 04:45 05:35 04:51 -00:06 04:36 +00:59
Running 2 05:10 10:20 04:52 +00:18 09:27 +00:53
Sled Push 01:48 15:30 02:24 -00:36 14:19 +01:11
Running 3 05:26 17:18 05:07 +00:19 16:43 +00:35
Sled Pull 03:54 22:44 04:53 -00:59 21:50 +00:54
Running 4 05:33 26:38 05:08 +00:25 26:43 -00:05
Burpees Broad Jump 04:55 32:11 04:55 +00:00 31:51 +00:20
Running 5 05:42 37:06 05:13 +00:29 36:46 +00:20
Rowing 04:50 42:48 05:04 -00:14 41:59 +00:49
Running 6 05:44 47:38 05:10 +00:34 47:03 +00:35
Farmers Carry 01:52 53:22 02:00 -00:08 52:13 +01:09
Running 7 05:38 55:14 05:07 +00:31 54:13 +01:01
Sandbag Lunges 03:21 01:00:52 04:01 -00:40 59:20 +01:32
Running 8 06:00 01:04:13 05:25 +00:35 01:03:21 +00:52
Wall Balls 03:13 01:10:13 04:00 -00:47 01:08:46 +01:27
Roxzone 05:01 01:18:20 05:34 -00:33 01:18:20
Based on 872 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Cora Vorst performed well in the 2023 Maastricht European Championships HYROX race, finishing in the top 6% of 827 athletes and placing in the top 7% of her age group. Her overall time of 01:18:20 is commendable.

- The athlete's total running time of 00:44:45 is 05:00 slower than the average, indicating that there is room for improvement in her running performance. It suggests that she should focus on training her running abilities to enhance her overall race performance.

- Cora Vorst's best running lap was 00:05:10, which is a solid performance. This shows that she has the potential to excel in running segments.

Segments to Improve


1. Running 1:
Cora Vorst's time of 00:05:35 is 01:09 slower than the average. To improve this segment, she should focus on increasing her running speed and endurance through interval training and tempo runs. Incorporating hill sprints and plyometric exercises can also help improve her explosive power and running efficiency.

2. Best Lap:
Although Cora Vorst performed well in her best running lap with a time of 00:05:10, there is still room for improvement. To enhance her performance in this segment, she can focus on improving her running technique, such as maintaining proper form, cadence, and stride length. Implementing drills like high knees, butt kicks, and bounding can help improve running efficiency and speed.

3. Running 6:
Cora Vorst's time of 00:05:44 in this segment is 00:37 slower than the average. To improve her performance in this segment, she should focus on endurance training, including long-distance runs and tempo runs. Incorporating interval training and hill repeats can also help enhance her speed and endurance.

4. Running 5, Running 7, Running 8, Running 4, Running 2, Running 3:
Cora Vorst showed a consistent trend of being slower than the average in these running segments. To improve her performance in these areas, she should incorporate a combination of endurance training, interval training, and strength training exercises specific to running. This can include exercises like lunges, squats, and plyometric drills to enhance leg strength and power.

5. Burpees Broad Jump:
Cora Vorst's time of 00:04:55 in this segment is 00:16 slower than the average. To improve her performance in burpees broad jump, she should focus on increasing her explosive power and agility through plyometric exercises like box jumps, squat jumps, and lateral jumps. Incorporating burpees into her regular training routine can also help improve her efficiency and speed in this movement.

Strategies


- To improve Cora Vorst's overall race performance, it is important for her to focus on pacing herself effectively. She should aim to maintain a consistent pace throughout the race and avoid starting too fast, which can lead to fatigue later on. Implementing a strategy of negative splits, where she gradually increases her speed as the race progresses, can help optimize her performance.

- During the race, Cora Vorst should prioritize maintaining proper form and technique in each exercise and movement. This will help prevent energy wastage and reduce the risk of injury. Practicing proper form in training and incorporating specific form drills can help reinforce good technique during the race.

- It is also important for Cora Vorst to prioritize proper rest and recovery between segments. This will ensure that she is able to maintain optimal performance throughout the race. Implementing active recovery techniques, such as light jogging or stretching, during the roxzone can help facilitate muscle recovery and reduce the risk of stiffness.

- Finally, Cora Vorst should aim to stay mentally focused and motivated throughout the race. Implementing mental strategies such as positive self-talk, visualization, and goal setting can help maintain a strong mindset and push through challenging moments.

By focusing on improving her running performance, addressing the specific segments where she lost time, and implementing effective race strategies, Cora Vorst can enhance her overall performance in future HYROX races.

Similar Athletes
Miller Nicole 2023 München 01:17:57
Leary Danielle 2024 Chicago Navy Pier 01:18:44
Plasmans Kim 2024 Rotterdam 01:18:12
Lewis Amelia 2023 London 01:18:42
Weir Danielle 2023 London 01:18:08
Tellez Tamara 2024 Malaga 01:18:07
Möller Sinja 2024 Berlin 01:18:39
Lim Clare 2024 Incheon 01:17:56
Anton Jimenez Iluminada 2024 Bilbao 01:18:38
Ramos Alba 2024 Malaga 01:18:12

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