Heemskerk Daphne Hyrox Result

Dive into this athlete’s performance at 2024 Paris 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 249 similar athletes.

Performance Highlights

NED NED Flag Women Woman 35-39 #152046 01:20:45 7th in AG | Top 46.7% 22nd | Top 30.1%
-03:01
36:14
Run Total
-00:22
04:32
Avg. Lap
+00:05
04:21
Best Lap
+02:55
39:09
Workout Total
+00:22
04:53
Avg. Workout
+00:10
05:26
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 Pro 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 249 athletes with similar finish time in Hyrox Pro 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 249 athletes with similar finish time in Hyrox Pro Women

Pacing Quality

This section showcases the entire Heemskerk Daphne'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 Heemskerk Daphne'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 249 athletes with similar finish time in Hyrox Pro 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 Heemskerk Daphne'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 Pro 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 Heemskerk Daphne'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 05:22. Check the detail of the improvement plan below.

01:48 Potential Improvement 33.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:48 06:11 to 04:23 33.5%
Sled Push 01:03 04:18 to 03:15 19.6%
Wall Balls 01:02 06:16 to 05:14 19.3%
Farmers Carry 00:42 02:54 to 02:12 13.0%
Burpees Broad Jump 00:38 04:51 to 04:13 11.8%
Rowing 00:09 04:58 to 04:49 2.8%
Ski Erg 00:00 04:31 to 04:31 0.0%
Sled Pull 00:00 05:10 to 05:10 0.0%
Run Total 00:00 36:14 to 36:14 0.0%

Splits Time

Heemskerk Daphne Perfect Race
Splits Total Average Total
Running 1 03:55 00:00 04:21 -00:26 00:00 +00:00
Ski Erg 04:31 03:55 04:41 -00:10 04:21 -00:26
Running 2 04:21 08:26 04:39 -00:18 09:02 -00:36
Sled Push 04:18 12:47 03:36 +00:42 13:41 -00:54
Running 3 04:25 17:05 04:56 -00:31 17:17 -00:12
Sled Pull 05:10 21:30 05:49 -00:39 22:13 -00:43
Running 4 04:26 26:40 04:57 -00:31 28:02 -01:22
Burpees Broad Jump 04:51 31:06 04:31 +00:20 32:59 -01:53
Running 5 04:33 35:57 05:02 -00:29 37:30 -01:33
Rowing 04:58 40:30 04:56 +00:02 42:32 -02:02
Running 6 04:33 45:28 05:00 -00:27 47:28 -02:00
Farmers Carry 02:54 50:01 02:23 +00:31 52:28 -02:27
Running 7 04:37 52:55 05:02 -00:25 54:51 -01:56
Sandbag Lunges 06:11 57:32 04:37 +01:34 59:53 -02:21
Running 8 05:29 01:03:43 05:18 +00:11 01:04:30 -00:47
Wall Balls 06:16 01:09:12 05:41 +00:35 01:09:48 -00:36
Roxzone 05:26 01:20:45 05:16 +00:10 01:20:45
Based on 249 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Daphne Heemskerk delivered a commendable performance in the 2024 Paris Hyrox race, finishing in the top 8% overall and ranking 7th in her age group. She showcased a strong running profile, with her total running time clocking in at 3:07 faster than the average. This indicates that her running training and conditioning have paid off.

The first four running segments of the race saw Daphne starting significantly faster than the average, indicating a strong start and excellent initial pace. However, these faster times in the initial stages may have contributed to a slower performance in later strength-focused segments, suggesting a potential need for more balanced pacing.

Segments to Improve

  • Sandbag Lunges: This segment was the most challenging for Daphne, with her performance being 1:34 slower than average. To improve, she could incorporate more lunges with weights into her training program. This would not only strengthen her lower body but also improve her balance and coordination. Additionally, training with a sandbag will simulate the race conditions, helping her become more accustomed to the weight and grip.
  • Wall Balls: Daphne's performance was 0:33 slower than average. To improve her wall ball performance, she should include exercises that work on the involved muscles - quadriceps, glutes, shoulders and core. Squat thrusts, shoulder presses, and core strengthening exercises like planks and Russian twists could be beneficial. Practicing the actual wall ball exercise will also help improve her technique and endurance for this segment.
  • Sled Push: Daphne was 0:41 slower than average in this segment. To improve sled push performance, she can incorporate more strength training, focusing specifically on her lower body and core. Exercises such as squats, deadlifts, and leg presses would be beneficial. Additionally, she could also incorporate sled push training into her regimen, gradually increasing the weight to build strength and endurance.

Race Strategies

A potential strategy for Daphne to implement in future races could be to moderate her initial running pace. While her strong start has its advantages, it may be beneficial to conserve some energy for the more strength-demanding segments later in the race. This might prevent performance drops in segments like the Sandbag Lunges, Wall Balls, and Sled Push.

In addition, focusing on transitions during training could help improve her Roxzone time. Practicing quick recovery post intense exercises and transitioning swiftly to the next could help shave off precious seconds.

Lastly, incorporating more specific training for the identified weak segments would help turn them into strengths, potentially improving her overall rank in future races.

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 Pro Women
Similar Athletes
Khalek Zaakirah 2024 Cape Town 01:20:37
Jefimova Viktorija 2023 Milan 01:20:43
Schomacker Nina 2023 Frankfurt 01:20:52
Jefimova Viktorija 2018 Hamburg 01:21:02
Orellana Mariana 2024 Ciudad de Mexico 01:20:35
Ni Chonchubhair Michelle 2024 Dublin 01:21:09
Errington IlonaJade 2024 World Championships Nice 01:20:21
Trentalange Alexa 2022 Las Vegas 01:21:02
Corey Megan 2024 Chicago Navy Pier 01:20:56
Schartner Sabine 2023 München 01:21:06

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Maastricht 01:09:47
2024 Rotterdam 01:18:40
2023 Maastricht European Championships 01:14:07
2023 Rotterdam 01:20:37
2022 Amsterdam 01:22:48
2024 World Championships Nice 01:21:57

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download