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
682 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 682 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 682 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Van Laar Heleen'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 Van Laar Heleen'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 682 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 Van Laar Heleen'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 Van Laar Heleen'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
06:25.
Check the detail of the improvement plan below.
Based on 682 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Heleen Van Laar delivered a commendable performance at the 2024 Amsterdam Hyrox event, ranking in the top 25% of all athletes and top 23% in her age group. Her overall time was 01:44:56, showcasing her capability as a competitive athlete. Analyzing her total running time of 00:55:56, which is 02:10 slower than the average, indicates that Heleen has a stronger inclination towards strength-based exercises, as she excelled notably in strength-oriented segments like the Sled Push and Sled Pull. Her pacing strategy appeared to be slightly conservative, starting slower in the initial run and maintaining a stable pace throughout the event. This suggests a potential opportunity to optimize her pacing strategy, particularly in the early stages of the race.
Segments to Improve
Overall Running Performance: Being 02:10 slower than the average running time indicates a need for improvement in overall running endurance and speed. Incorporating interval training and tempo runs into the weekly training routine can enhance her running efficiency. Drills like hill sprints and fartlek runs will also aid in building speed and endurance.
Wall Balls: Heleen's time here was 01:43 slower than average, suggesting a need for improvement in both technique and upper body conditioning. Focusing on exercises such as medicine ball throws, overhead presses, and squats can improve the necessary strength and coordination. Practicing wall ball shots with varying weights and distances can also aid in technique refinement.
Roxzone: Transition times were slower, indicating a need to improve transition efficiency and overall fitness. Transition drills focusing on quick movements between workout stations and enhancing cardiovascular fitness through circuit training can reduce Roxzone times.
Rowing: The rowing segment was 00:43 slower than the average, indicating room for improvement in rowing technique and stamina. Incorporating rowing intervals focusing on power strokes and endurance sessions can help. Paying attention to form, such as maintaining a strong core and effective leg drive, will enhance performance.
Race Strategies
Pacing Strategy: To optimize her race performance, Heleen should consider a more aggressive start, maintaining a slightly higher pace in the initial runs without compromising her overall endurance. This could help in setting a strong foundation for the rest of the race.
Transition Efficiency: Practicing quick and efficient transitions between exercise stations during training can reduce time spent in the Roxzone. This includes rehearsing equipment setup and maintaining focus to minimize downtime.
Compromised Running: Training should simulate race conditions with compromised running sessions, such as running immediately after completing strength exercises. This will prepare Heleen for the fatigue experienced during events like the Wall Balls and Sandbag Lunges.