Season 23/24 2023 Amsterdam (1622) HYROX (1473) Women (394) Toethuis Sandra

Toethuis Sandra 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 430 similar athletes.

Performance Highlights

NED NED Flag Women 25-29 #183006 01:54:14 67th in AG | Top 85.9% 337th | Top 85.5%
-01:36
55:45
Run Total
-00:10
06:58
Avg. Lap
-01:22
04:45
Best Lap
+02:32
50:07
Workout Total
+00:19
06:15
Avg. Workout
-01:04
08:27
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 430 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 430 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Toethuis Sandra'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 Toethuis Sandra'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 430 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 Toethuis Sandra'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 Toethuis Sandra'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 06:14. Check the detail of the improvement plan below.

03:54 Potential Improvement 62.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 03:54 11:21 to 07:27 62.6%
Wall Balls 01:30 08:35 to 07:05 24.1%
Sled Push 00:29 03:59 to 03:30 7.8%
Run Total 00:21 55:45 to 55:24 5.6%
Ski Erg 00:00 05:24 to 05:24 0.0%
Burpees Broad Jump 00:00 06:57 to 06:57 0.0%
Rowing 00:00 05:35 to 05:35 0.0%
Farmers Carry 00:00 02:34 to 02:34 0.0%
Sandbag Lunges 00:00 05:42 to 05:42 0.0%

Splits Time

Toethuis Sandra Perfect Race
Splits Total Average Total
Running 1 04:45 00:00 06:00 -01:15 00:00 +00:00
Ski Erg 05:24 04:45 05:30 -00:06 06:00 -01:15
Running 2 07:01 10:09 06:36 +00:25 11:30 -01:21
Sled Push 03:59 17:10 03:27 +00:32 18:06 -00:56
Running 3 07:07 21:09 07:05 +00:02 21:33 -00:24
Sled Pull 11:21 28:16 07:35 +03:46 28:38 -00:22
Running 4 06:52 39:37 07:07 -00:15 36:13 +03:24
Burpees Broad Jump 06:57 46:29 08:47 -01:50 43:20 +03:09
Running 5 06:55 53:26 07:24 -00:29 52:07 +01:19
Rowing 05:35 01:00:21 05:55 -00:20 59:31 +00:50
Running 6 07:08 01:05:56 07:20 -00:12 01:05:26 +00:30
Farmers Carry 02:34 01:13:04 02:47 -00:13 01:12:46 +00:18
Running 7 07:21 01:15:38 07:17 +00:04 01:15:33 +00:05
Sandbag Lunges 05:42 01:22:59 06:32 -00:50 01:22:50 +00:09
Running 8 08:39 01:28:41 08:19 +00:20 01:29:22 -00:41
Wall Balls 08:35 01:37:20 07:02 +01:33 01:37:41 -00:21
Roxzone 08:27 01:54:14 09:31 -01:04 01:54:14
Based on 430 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sandra Toethuis performed well in the Hyrox race in Amsterdam, finishing with an overall rank of 337 out of 1473 athletes, placing her in the top 22% of the field. In her age group (25-29), she ranked 67 out of 290 athletes, putting her in the top 23%. Her overall time was 01:54:14, with a total running time of 00:55:45, which was 01:33 slower than the average.

Sandra's best running lap was 00:04:45, which was 00:57 faster than the average. This suggests that she has good running abilities and can maintain a strong pace. However, there are areas where she can improve, particularly in the running segments (Running 2 and Running 8), as well as in the Sled Pull and Wall Balls exercises.

Segments to Improve


1. Running 2:
Sandra's time of 00:07:01 in this segment was 00:30 slower than the average. To improve her performance in this area, she should focus on increasing her speed and endurance during this running segment. Incorporating interval training, such as tempo runs and hill sprints, can help improve her overall running fitness. Additionally, working on her running form and technique, such as maintaining an efficient stride and posture, can also contribute to faster times.

2. Sled Pull:
Sandra's time of 00:11:21 in the Sled Pull was 03:18 slower than the average. To improve in this exercise, she should focus on building strength and power in her upper body and legs. Exercises such as deadlifts, squats, and rows can help develop the necessary muscle groups. Additionally, practicing proper sled pulling technique, including maintaining a strong and stable core, can help improve efficiency and speed in this segment.

3. Wall Balls:
Sandra's time of 00:08:35 in the Wall Balls exercise was 02:19 slower than the average. To improve in this area, she should focus on increasing her upper body and leg strength, as well as improving her coordination and accuracy. Incorporating exercises such as thrusters, squats, and medicine ball tosses can help develop the necessary muscle groups and improve overall performance in this exercise.

4. Running Total:
Sandra's total running time of 00:55:45 was 01:33 slower than the average. To improve her overall running performance, she should focus on increasing her endurance and speed. Incorporating long-distance runs, interval training, and hill sprints into her training routine can help improve her cardiovascular fitness and running efficiency.

Strategies


1. Pacing:
Sandra should focus on maintaining a consistent pace throughout the race. It is important for her to avoid starting too fast and burning out later on. By pacing herself properly, she can ensure that she has enough energy to perform well in each segment.

2. Transitions:
Sandra should work on improving her transition time between exercises in the roxzone. By practicing smooth and efficient transitions, she can minimize time lost and maintain momentum throughout the race.

3. Mental Preparation:
Prior to the race, Sandra should visualize herself successfully completing each segment and overcoming any challenges that may arise. This mental preparation can help her stay focused and motivated throughout the race.

4. Hydration and Nutrition:
Sandra should ensure that she is properly hydrated and fueled before and during the race. Adequate hydration and nutrition can help maintain energy levels and prevent fatigue during the race.

In summary, Sandra Toethuis performed well in the Hyrox race, but there are specific areas where she can improve her performance. By focusing on improving her running speed and endurance, as well as developing strength in the upper body and legs, she can enhance her overall performance. Implementing race strategies such as proper pacing, efficient transitions, and mental preparation can also contribute to improved performance.

Similar Athletes
Flores Jennifer 2022 Chicago 01:54:09
Masuhr Yvonne 2019 Hamburg 01:53:44
Pagano Tara 2021 New York 01:54:01
Noone Sharon 2023 Amsterdam 01:54:43
Dogantzis Rita 2023 New York 01:54:29
Barlari Yareska 2024 Stockholm 01:54:11
Buttigieg Linda 2024 Melbourne 01:53:52
Baehre Martina 2019 Hannover 01:54:40
Ten Hoopen Nienke 2024 Amsterdam 01:54:33
Cartwright Hollie 2024 Manchester 01:54:41

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