Vanheems Emma Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 424 similar athletes.

Performance Highlights

AUS AUS Flag Women 40-44 #123008 01:52:07 94th in AG | Top 51.9% 577th | Top 41.3%
-03:03
53:15
Run Total
-00:21
06:39
Avg. Lap
+00:16
06:10
Best Lap
+00:23
47:03
Workout Total
+00:02
05:52
Avg. Workout
+02:29
11:53
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 424 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 424 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Vanheems Emma'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 Vanheems Emma'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 424 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 Vanheems Emma'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 Vanheems Emma'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 04:52. Check the detail of the improvement plan below.

03:40 Potential Improvement 75.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 03:40 10:58 to 07:18 75.3%
Sandbag Lunges 00:46 06:59 to 06:13 15.8%
Rowing 00:26 06:19 to 05:53 8.9%
Ski Erg 00:00 05:32 to 05:32 0.0%
Sled Push 00:00 02:28 to 02:28 0.0%
Burpees Broad Jump 00:00 06:47 to 06:47 0.0%
Farmers Carry 00:00 02:43 to 02:43 0.0%
Wall Balls 00:00 05:17 to 05:17 0.0%
Run Total 00:00 53:15 to 53:15 0.0%

Splits Time

Vanheems Emma Perfect Race
Splits Total Average Total
Running 1 06:17 00:00 05:53 +00:24 00:00 +00:00
Ski Erg 05:32 06:17 05:31 +00:01 05:53 +00:24
Running 2 06:10 11:49 06:35 -00:25 11:24 +00:25
Sled Push 02:28 17:59 03:23 -00:55 17:59 +00:00
Running 3 06:28 20:27 06:58 -00:30 21:22 -00:55
Sled Pull 10:58 26:55 07:17 +03:41 28:20 -01:25
Running 4 06:33 37:53 07:01 -00:28 35:37 +02:16
Burpees Broad Jump 06:47 44:26 08:35 -01:48 42:38 +01:48
Running 5 06:49 51:13 07:18 -00:29 51:13 +00:00
Rowing 06:19 58:02 05:51 +00:28 58:31 -00:29
Running 6 06:44 01:04:21 07:07 -00:23 01:04:22 -00:01
Farmers Carry 02:43 01:11:05 02:43 +00:00 01:11:29 -00:24
Running 7 06:43 01:13:48 07:08 -00:25 01:14:12 -00:24
Sandbag Lunges 06:59 01:20:31 06:23 +00:36 01:21:20 -00:49
Running 8 07:34 01:27:30 08:03 -00:29 01:27:43 -00:13
Wall Balls 05:17 01:35:04 06:57 -01:40 01:35:46 -00:42
Roxzone 11:53 01:52:07 09:24 +02:29 01:52:07
Based on 424 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Emma Vanheems delivered a commendable performance in the 2024 Melbourne Hyrox race, securing an overall rank of 577, placing her in the top 32% of all athletes and in the top 29% of her age group. Her overall time was 01:52:07. Emma showed a strong running profile, with a total running time of 00:53:15, which was 03:40 faster than the average, indicating her strength in running compared to strength-based exercises. However, the pacing analysis suggests that Emma started slightly slower, with her initial running segment being 00:33 slower than average, but she quickly gained momentum in subsequent running segments.

Segments to Improve

  • Sled Pull: Emma's time was significantly slower by 03:33 compared to the average. To enhance performance in this segment, Emma should focus on building upper body and core strength.
    • Exercises: Incorporate exercises like bent-over rows, lat pull-downs, and core stabilization drills.
    • Drills: Practice sled pulls with varying weights and distances to build endurance and improve technique.
    • Form Correction: Focus on maintaining a strong, upright posture and engaging the core throughout the pull.
  • Roxzone: Emma's transition time was 02:37 slower than average. Improving transition speed can significantly enhance overall performance.
    • Exercises: High-intensity interval training (HIIT) to increase overall fitness and agility.
    • Drills: Practice quick transitions between different exercises with minimal rest.
    • Technique: Work on mental strategies to reduce recovery time and maintain focus during transitions.
  • Sandbag Lunges: The time was 00:36 slower than average. Emma can benefit from improving leg strength and endurance.
    • Exercises: Weighted lunges, step-ups, and single-leg deadlifts to enhance leg strength.
    • Drills: Circuit training with a focus on lower body endurance exercises.
    • Form Correction: Ensure proper form with knee alignment and controlled movement to prevent injury.
  • Rowing: Emma's time was 00:28 slower than average. Improving rowing efficiency will aid in better performance.
    • Exercises: Include rowing machine workouts in routine for better technique and endurance.
    • Technique: Focus on the power phase of rowing, engaging the legs, core, and arms effectively.
  • Farmers Carry: Only 00:01 faster than average. Focus on grip strength and core stability.
    • Exercises: Deadlifts, shrugs, and forearm curls to enhance grip strength.
    • Drills: Practice farmers carries with heavier weights to build endurance and stability.

Race Strategies

  • Start Strong: While Emma started slightly slower, she quickly picked up pace. Focus on maintaining a moderate start to conserve energy for later segments.
  • Efficient Transitions: Work on minimizing transition times by practicing quick and efficient movements between exercises.
  • Compromised Running Training: Incorporate running drills post strength exercises to improve running efficiency even when fatigued.
  • Pacing Strategy: Develop a pacing strategy that balances energy expenditure across running and strength segments to maintain consistency.
Similar Athletes
Robinson Ellis 2022 Manchester 01:51:48
Goldbach Magdalena 2023 München 01:51:39
Jacobs Jayne 2023 Birmingham 01:52:17
Schulte Marisa 2022 Hamburg 01:52:04
Parker Stephanie 2023 Chicago 01:52:31
Klink Petra 2024 Karlsruhe 01:52:05
Stryjewska Agata 2023 Birmingham 01:51:50
Warner Emma 2023 Hamburg 01:52:17
Kates Erin 2019 New York 01:52:10
Burghardt Anika 2023 Rotterdam 01:52:09

Measure Your Performance Against Top Athletes

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