Dive into this athlete’s performance at 2024 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.
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 Rouweler Monique'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 Rouweler Monique'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 Rouweler Monique'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 Rouweler Monique'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
06:51.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Monique Rouweler delivered a commendable performance in the 2024 Amsterdam Hyrox event, ranking in the top 8% overall and the top 9% in her age group. Her standout strength was in the strength-based exercises, such as the Ski Erg and Sled Push, where she ranked extremely well. However, her total running time was 3:52 slower than average, indicating that running is an area that needs improvement. The initial running segment suggests she started strong, but her pace significantly dropped in subsequent runs, suggesting a possible pacing issue. Overall, Monique shows a strength-dominant profile with a need to enhance her running capabilities to achieve a more balanced and hybrid performance.
Segments to Improve
Total Running Time: Given the slower-than-average total running time, Monique should focus on improving her running endurance and speed. Training Strategies:
Incorporate interval training, such as 400m repeats, to build speed and endurance.
Include tempo runs once a week to enhance lactate threshold and improve overall pace.
Integrate hill sprints to build strength and power in the legs.
Wall Balls: Her performance in Wall Balls was slower than average. Training Strategies:
Focus on improving squat depth and explosiveness by practicing jump squats and goblet squats.
Work on upper body strength with exercises such as shoulder presses and medicine ball throws.
Practice Wall Balls regularly to improve the coordination between squatting and throwing movements.
Sandbag Lunges: Performance was below average, indicating the need for improvement in this strength endurance task. Training Strategies:
Incorporate weighted lunges and Bulgarian split squats to enhance leg strength and stability.
Perform sandbag carries to improve grip strength and core stability, simulating the fatigue experienced in races.
Practice dynamic lunges with varying weights to adapt to different load demands.
Race Strategies
Pacing Strategy: To avoid the significant drop in pace seen in later running segments, Monique should practice even pacing during her runs. Implementing negative splits in training runs can help build discipline and ensure energy is conserved for later stages.
Transition Efficiency: Although her Roxzone time was slightly faster than average, there's still room for improvement. Practice quick transitions between exercises in training to minimize time lost during these phases.
Focus on Breathing: Maintain a steady breathing rhythm throughout the race to manage exertion levels and prevent early fatigue, particularly in running segments.