Season 23/24 2023 Amsterdam (1622) HYROX (1473) Women (394) Traas Lisa

Traas Lisa Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

NED NED Flag Women U24 #190027 01:24:51 6th in AG | Top 16.7% 74th | Top 18.8%
+03:40
47:28
Run Total
+00:28
05:56
Avg. Lap
-00:51
04:00
Best Lap
-02:52
31:55
Workout Total
-00:21
03:59
Avg. Workout
-00:43
05:33
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 Traas Lisa'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 Traas Lisa'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 Traas Lisa'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 Traas Lisa'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 06:20. Check the detail of the improvement plan below.

05:03 Potential Improvement 79.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 05:03 47:28 to 42:25 79.7%
Sled Push 00:33 02:52 to 02:19 8.7%
Sandbag Lunges 00:16 04:25 to 04:09 4.2%
Sled Pull 00:15 05:07 to 04:52 3.9%
Farmers Carry 00:11 02:10 to 01:59 2.9%
Rowing 00:02 05:09 to 05:07 0.5%
Ski Erg 00:00 04:45 to 04:45 0.0%
Burpees Broad Jump 00:00 04:06 to 04:06 0.0%
Wall Balls 00:00 03:21 to 03:21 0.0%

Splits Time

Traas Lisa Perfect Race
Splits Total Average Total
Running 1 04:00 00:00 04:54 -00:54 00:00 +00:00
Ski Erg 04:45 04:00 05:00 -00:15 04:54 -00:54
Running 2 05:46 08:45 05:15 +00:31 09:54 -01:09
Sled Push 02:52 14:31 02:35 +00:17 15:09 -00:38
Running 3 06:05 17:23 05:30 +00:35 17:44 -00:21
Sled Pull 05:07 23:28 05:21 -00:14 23:14 +00:14
Running 4 06:04 28:35 05:32 +00:32 28:35 +00:00
Burpees Broad Jump 04:06 34:39 05:34 -01:28 34:07 +00:32
Running 5 06:19 38:45 05:40 +00:39 39:41 -00:56
Rowing 05:09 45:04 05:14 -00:05 45:21 -00:17
Running 6 06:08 50:13 05:34 +00:34 50:35 -00:22
Farmers Carry 02:10 56:21 02:09 +00:01 56:09 +00:12
Running 7 06:10 58:31 05:31 +00:39 58:18 +00:13
Sandbag Lunges 04:25 01:04:41 04:25 +00:00 01:03:49 +00:52
Running 8 06:58 01:09:06 05:52 +01:06 01:08:14 +00:52
Wall Balls 03:21 01:16:04 04:29 -01:08 01:14:06 +01:58
Roxzone 05:33 01:24:51 06:16 -00:43 01:24:51
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lisa Traas had a strong performance in the 2023 Amsterdam Hyrox race, finishing in the top 5% of all athletes and in the top 3% of her age group. Her overall time of 01:24:51 was commendable, but there are areas for improvement that can help her enhance her performance even further.

Lisa's total running time of 00:47:28 was 04:49 slower than the average for her finish time. This indicates that she may need to improve her overall fitness and transition time to reduce the time spent in the "roxzone" and improve her running performance. Additionally, her best running lap time of 00:04:00 was 00:41 faster than average, suggesting that she has good running capabilities and should focus on maintaining her pace throughout the race.

Segments to Improve


The following segments were identified as areas where Lisa lost the most time: Run Total, Running 8, Running 5, Running 7, Running 3, Running 6, Running 2, and Running 4. These segments should be the main focus of her training for future races.

To improve Lisa's performance in these segments, the following training strategies and techniques are recommended:

1. Run Total:
Lisa should work on improving her overall fitness and endurance to reduce the time spent in this segment. Incorporating longer distance runs into her training routine can help build her stamina and improve her running performance.

2. Running 8, Running 5, Running 7, Running 3, Running 6, Running 2, and Running 4:
Lisa should focus on increasing her speed and pace in these running segments. Interval training, such as sprint intervals and tempo runs, can help improve her speed and endurance. She can also incorporate hill sprints and fartlek runs to simulate race conditions and challenge her running abilities.

Strategies


To improve her overall race performance, Lisa should consider the following strategies:

1. Pacing:
Lisa should aim for a consistent pace throughout the race to avoid burnout and maintain her energy levels. Starting too fast can lead to fatigue later on, while starting too slow may result in wasted time. Finding her optimal pace and sticking to it will help her maintain a steady performance.

2. Transitions:
Lisa should focus on improving her transition time between exercises and zones. Practicing quick and efficient transitions during training sessions can help her minimize the time spent in the "roxzone" and improve her overall race time.

3. Mental Preparation:
Lisa should work on developing mental resilience and focus to push through challenging moments during the race. Incorporating visualization techniques and positive self-talk can help her stay motivated and maintain a strong mindset throughout the race.

In conclusion, Lisa Traas had a strong performance in the 2023 Amsterdam Hyrox race. To further enhance her performance, she should focus on improving her overall fitness and transition time, as well as increasing her speed and pace in the identified running segments. Implementing the suggested training strategies and techniques, along with proper pacing and mental preparation, will help Lisa achieve even better results in future races.

Similar Athletes
Abdulrasoul Danah 2024 Milan 01:24:53
Abel Molly 2024 Anaheim 01:24:51
Goodwin Alexandra 2024 Sports Direct HYROX London 01:25:13
Mirabella Silvia 2024 Turin 01:25:17
Frey Annalena 2024 Hamburg 01:25:16
Zbiciak Joanna 2024 Katowice 01:24:50
Murray Jane 2024 Perth 01:24:53
Andrews Jess 2023 Manchester 01:24:35
Castillo Lopez Araceli 2024 Ciudad de Mexico 01:25:21
Weller Hazel 2024 Sports Direct HYROX London 01:25:14

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