Season 24/25 2024 Amsterdam (3803) HYROX (3321) Women (1092) Hené Ilanit

Hené Ilanit Hyrox Result

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.

Performance Highlights

NED NED Flag Women 45-49 #134043 01:30:53 33rd in AG | Top 38.4% 436th | Top 39.9%
+00:57
47:23
Run Total
+00:08
05:55
Avg. Lap
+00:46
05:53
Best Lap
-00:12
37:19
Workout Total
-00:02
04:39
Avg. Workout
-00:42
06:17
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 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 Hené Ilanit'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 Hené Ilanit'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 Hené Ilanit'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 Hené Ilanit'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 05:34. Check the detail of the improvement plan below.

02:08 Potential Improvement 38.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:08 06:42 to 04:34 38.3%
Run Total 01:52 47:23 to 45:31 33.5%
Sandbag Lunges 01:23 06:01 to 04:38 24.9%
Burpees Broad Jump 00:06 05:59 to 05:53 1.8%
Rowing 00:04 05:22 to 05:18 1.2%
Ski Erg 00:01 05:04 to 05:03 0.3%
Sled Push 00:00 01:45 to 01:45 0.0%
Sled Pull 00:00 04:29 to 04:29 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%

Splits Time

Hené Ilanit Perfect Race
Splits Total Average Total
Running 1 04:05 00:00 05:10 -01:05 00:00 +00:00
Ski Erg 05:04 04:05 05:08 -00:04 05:10 -01:05
Running 2 05:53 09:09 05:31 +00:22 10:18 -01:09
Sled Push 01:45 15:02 02:45 -01:00 15:49 -00:47
Running 3 06:07 16:47 05:50 +00:17 18:34 -01:47
Sled Pull 04:29 22:54 05:51 -01:22 24:24 -01:30
Running 4 06:11 27:23 05:51 +00:20 30:15 -02:52
Burpees Broad Jump 05:59 33:34 06:14 -00:15 36:06 -02:32
Running 5 06:20 39:33 05:59 +00:21 42:20 -02:47
Rowing 05:22 45:53 05:24 -00:02 48:19 -02:26
Running 6 06:09 51:15 05:53 +00:16 53:43 -02:28
Farmers Carry 01:57 57:24 02:16 -00:19 59:36 -02:12
Running 7 06:13 59:21 05:52 +00:21 01:01:52 -02:31
Sandbag Lunges 06:01 01:05:34 04:53 +01:08 01:07:44 -02:10
Running 8 06:27 01:11:35 06:17 +00:10 01:12:37 -01:02
Wall Balls 06:42 01:18:02 05:00 +01:42 01:18:54 -00:52
Roxzone 06:17 01:30:53 06:59 -00:42 01:30:53
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ilanit Hené delivered a commendable performance at the 2024 Amsterdam Hyrox event, securing an overall rank of 438 among 3118 athletes and ranking 33 in her age group. Her overall time of 1:30:53 reflects a strong competitive edge, particularly in strength-based segments such as the Sled Push and Sled Pull. However, her total running time was 18 seconds slower than the average, indicating that running may be her weaker area compared to strength exercises. Her pacing strategy showed a fast start with a significantly quicker Running 1 segment, but she struggled to maintain this speed consistently throughout the race.

Segments to Improve

  • Wall Balls: This was the most challenging segment for Ilanit, with a time 2:10 slower than the average. Improving this segment could significantly enhance her overall performance. She should focus on:
    • Technique Drills: Practice wall ball shots with a focus on consistent form. Ensure a full squat before each throw and aim for a smooth release.
    • Strength Training: Incorporate exercises such as front squats and overhead presses to build the necessary power and endurance.
    • Endurance Drills: Perform high-repetition wall ball sets to improve stamina under fatigue.
  • Sandbag Lunges: With a time 1:08 slower than the average, focusing on lunge technique could yield improvements.
    • Form Check: Ensure proper lunge form with a strong, stable core and a controlled descent.
    • Strength Exercises: Include Bulgarian split squats and weighted lunges in the routine to build leg strength.
    • Balance Drills: Practice single-leg balance exercises to improve stability and control.

Race Strategies

  • Consistent Pacing: Ilanit should aim for a more consistent pace throughout the running segments. Starting too fast can lead to fatigue later in the race. Implementing interval training in her running routine can help build speed endurance.
  • Transition Efficiency: Despite her Roxzone time being faster than average, further reducing transition times could enhance overall performance. Practice quick yet efficient transitions between exercises to minimize downtime.
  • Compromised Running Scenarios: Train for running under fatigue by simulating compromised conditions after strength exercises, which will help maintain running speed post-exercise.
Similar Athletes
Generali Selina 2024 Turin 01:31:18
Lumley Emma 2023 Manchester 01:30:42
Cueva Alarcón Lorena 2024 Madrid 01:30:33
Vaupel Charlotte 2023 Stuttgart 01:30:23
Lievre Kristin 2024 New York 01:30:35
Siegel Anna 2024 Köln 01:31:06
Araujo Esteban Virginia 2021 Madrid 01:30:34
Burn Alicia 2024 Birmingham 01:30:53
Ruszczuk Natalia 2024 New York 01:30:43
Hörhold Clara 2023 München 01:31:00

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