Dive into this athlete’s performance at 2024 Hamburg 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
493 similar athletes.
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 493 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 493 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Aarnink Liza'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 Aarnink Liza'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 493 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 Aarnink Liza'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 Aarnink Liza'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
02:57.
Check the detail of the improvement plan below.
Based on 493 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Liza Aarnink had an impressive showing at the 2024 Hamburg HYROX event, finishing in the top 2% of all athletes and in her age group. She demonstrated a balanced profile, performing well in both running and strength-based segments. Her overall running time was slightly faster than average, and her pacing was consistent throughout the race. However, there were some segments where she fell behind the average, indicating areas for potential improvement.
Segments to Improve
Roxzone
Liza's Roxzone time was significantly slower than average, indicating that she may have rested more or took more time to transition. To improve in this area, Liza should work on increasing her overall fitness to reduce the need for rest and practice quick transitions between exercise zones.
Specific training strategies could include high-intensity interval training (HIIT) workouts to improve cardiovascular endurance and practicing transitions between different exercises to reduce downtime.
Wall Balls
Another area for improvement is the Wall Balls segment, where Liza's time was slower than average. This could be due to lack of strength or improper technique.
Improvements can be made by incorporating more strength training into Liza's routine, focusing specifically on lower body and core muscles. This will help her to generate more power and maintain good form during the Wall Balls segment. She should also practice the Wall Balls exercise regularly to improve her technique and efficiency.
Burpees Broad Jump
Liza's time in the Burpees Broad Jump segment was slower than average. This could be due to lack of explosive strength, endurance, or inefficient technique.
To improve in this area, Liza should incorporate plyometric exercises into her training routine, such as box jumps and power cleans. These exercises will help to build explosive strength and improve her performance in the Burpees Broad Jump segment. Additionally, practicing the Burpees Broad Jump exercise regularly will help to improve her technique and efficiency.
Race Strategies
To optimize her race performance, Liza should focus on maintaining a consistent pace throughout the race, rather than starting too fast and risking fatigue later on. She should also continue working on her transitions between exercise zones to reduce downtime. During the race, she should focus on maintaining good form during the strength-based segments, as this will help to conserve energy and prevent injury. Lastly, incorporating regular rest and recovery periods into her training schedule will ensure she is in peak condition on race day.
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