Season 23/24 2023 Amsterdam (1622) HYROX (1473) Women (394) Laan Rose Marie

Laan Rose Marie 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 959 similar athletes.

Performance Highlights

NED NED Flag Women 55-59 #182026 01:39:29 🥈 in AG | Top 40.0% 240th | Top 60.9%
+05:50
56:23
Run Total
+00:45
07:03
Avg. Lap
-01:07
04:21
Best Lap
-04:48
36:12
Workout Total
-00:36
04:31
Avg. Workout
-01:02
06:57
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 959 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 959 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Laan Rose Marie'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 Laan Rose Marie'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 959 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 Laan Rose Marie'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 Laan Rose Marie'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 07:06. Check the detail of the improvement plan below.

06:59 Potential Improvement 98.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 06:59 56:23 to 49:24 98.4%
Sled Push 00:07 03:04 to 02:57 1.6%
Ski Erg 00:00 05:06 to 05:06 0.0%
Sled Pull 00:00 05:37 to 05:37 0.0%
Burpees Broad Jump 00:00 06:02 to 06:02 0.0%
Rowing 00:00 05:20 to 05:20 0.0%
Farmers Carry 00:00 02:14 to 02:14 0.0%
Sandbag Lunges 00:00 04:21 to 04:21 0.0%
Wall Balls 00:00 04:28 to 04:28 0.0%

Splits Time

Laan Rose Marie Perfect Race
Splits Total Average Total
Running 1 04:21 00:00 05:31 -01:10 00:00 +00:00
Ski Erg 05:06 04:21 05:17 -00:11 05:31 -01:10
Running 2 06:38 09:27 05:56 +00:42 10:48 -01:21
Sled Push 03:04 16:05 03:01 +00:03 16:44 -00:39
Running 3 07:02 19:09 06:18 +00:44 19:45 -00:36
Sled Pull 05:37 26:11 06:26 -00:49 26:03 +00:08
Running 4 07:11 31:48 06:20 +00:51 32:29 -00:41
Burpees Broad Jump 06:02 38:59 07:10 -01:08 38:49 +00:10
Running 5 07:28 45:01 06:33 +00:55 45:59 -00:58
Rowing 05:20 52:29 05:36 -00:16 52:32 -00:03
Running 6 07:20 57:49 06:25 +00:55 58:08 -00:19
Farmers Carry 02:14 01:05:09 02:28 -00:14 01:04:33 +00:36
Running 7 07:36 01:07:23 06:22 +01:14 01:07:01 +00:22
Sandbag Lunges 04:21 01:14:59 05:24 -01:03 01:13:23 +01:36
Running 8 08:50 01:19:20 07:05 +01:45 01:18:47 +00:33
Wall Balls 04:28 01:28:10 05:38 -01:10 01:25:52 +02:18
Roxzone 06:57 01:39:29 07:59 -01:02 01:39:29
Based on 959 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Rose Marie Laan had a strong performance in the 2023 Amsterdam Hyrox race, finishing with an overall rank of 240 out of 1473 athletes, placing her in the top 16%. In her age group (55-59), she performed exceptionally well, finishing in 2nd place out of 32 athletes, which is in the top 6%. Her overall time of 01:39:29 reflects her strong fitness level and dedication to training.

In terms of her running performance, Rose Marie had a total running time of 00:56:23, which was 07:22 slower than the average time for her finish. This indicates that she may need to focus on improving her running speed and endurance. However, her best running lap of 00:04:21 was 00:54 faster than the average, showing that she has the capability to perform well in running segments.

Segments to Improve


Based on the split analysis, the segments where Rose Marie lost the most time were Running 8, Running 7, Running 5, Running 6, Running 4, Running 2, and Running 3. These segments indicate a need for improvement in her running performance.

To improve her running performance, Rose Marie should focus on specific training strategies and techniques. Incorporating interval training and tempo runs into her training routine can help improve her speed and endurance. Interval training involves alternating between high-intensity running and recovery periods, while tempo runs involve maintaining a challenging pace for a sustained period.

Additionally, Rose Marie can benefit from strength training exercises that target her lower body muscles, such as squats, lunges, and plyometric exercises. These exercises can improve her power and explosiveness, leading to faster running times. Incorporating hill sprints and stair workouts into her training routine can also help improve her running performance on inclines.

Form correction is another aspect to consider. Rose Marie should focus on maintaining proper running form, including a tall posture, relaxed arms, and efficient stride length and cadence. Working with a running coach or analyzing her running technique through video analysis can help identify any form issues that may be slowing her down.

Strategies


During the race, Rose Marie should focus on pacing herself effectively. It's important to avoid starting too fast and burning out early in the race. By maintaining a steady pace throughout, she can conserve energy for the later stages of the race.

For the running segments, it's crucial for Rose Marie to find a comfortable rhythm and maintain a consistent pace. She should aim to stay strong mentally and push through any fatigue or discomfort. Utilizing visualization techniques can help her stay focused and motivated during the race.

In the strength-based segments, such as the sled push, sled pull, and farmers carry, Rose Marie should focus on maintaining proper form and technique to maximize her efficiency. This includes engaging the correct muscle groups and utilizing proper breathing techniques.

During transitions in the roxzone, Rose Marie should aim to minimize rest time and optimize her overall fitness. By improving her transition speed and efficiency, she can gain valuable time during the race.

In summary, Rose Marie Laan performed well in the Hyrox race, with a strong overall rank and impressive performance in her age group. To further enhance her performance, she should focus on improving her running speed and endurance. Incorporating interval training, tempo runs, strength training exercises, and form correction can help her achieve her goals. By implementing effective race strategies, such as pacing and efficient transitions, Rose Marie can continue to excel in future races.

Similar Athletes
Morris Angharrad 2023 Birmingham 01:39:57
Schairer Katrin 2020 Karlsruhe 01:39:32
Godderidge Caroline 2024 Manchester 01:39:56
Robertson Jasmine 2023 London 01:39:14
Lim Dawne Wan Yi 2023 Singapore 01:39:35
Hickey Lyn 2024 Melbourne 01:39:58
Villalpando Ambriz María José 2024 Mexico City 01:39:06
Child Natalia 2022 London 01:39:23
Vadera Anastasia 2024 Copenhagen 01:39:19
Dinapoli Jessica 2024 New York 01:39:06

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