Gerlof Kim Hyrox Result

Dive into this athlete’s performance at 2024 Stuttgart 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 706 similar athletes.

Performance Highlights

GER GER Flag Women 30-34 #172004 01:44:40 67th in AG | Top 74.4% 276th | Top 76.7%
-03:01
49:50
Run Total
-00:22
06:14
Avg. Lap
-00:31
05:08
Best Lap
+04:30
47:40
Workout Total
+00:34
05:57
Avg. Workout
-01:28
07:14
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 706 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 706 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Gerlof Kim'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 Gerlof Kim'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 706 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 Gerlof Kim'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 Gerlof Kim'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 06:26. Check the detail of the improvement plan below.

03:24 Potential Improvement 52.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 03:24 09:28 to 06:04 52.8%
Burpees Broad Jump 02:12 09:41 to 07:29 34.2%
Ski Erg 00:21 05:44 to 05:23 5.4%
Sled Push 00:11 03:19 to 03:08 2.8%
Sled Pull 00:11 06:51 to 06:40 2.8%
Rowing 00:07 05:48 to 05:41 1.8%
Farmers Carry 00:00 02:21 to 02:21 0.0%
Sandbag Lunges 00:00 04:28 to 04:28 0.0%
Run Total 00:00 49:50 to 49:50 0.0%

Splits Time

Gerlof Kim Perfect Race
Splits Total Average Total
Running 1 05:00 00:00 05:39 -00:39 00:00 +00:00
Ski Erg 05:44 05:00 05:23 +00:21 05:39 -00:39
Running 2 05:08 10:44 06:12 -01:04 11:02 -00:18
Sled Push 03:19 15:52 03:07 +00:12 17:14 -01:22
Running 3 10:12 19:11 06:34 +03:38 20:21 -01:10
Sled Pull 06:51 29:23 06:42 +00:09 26:55 +02:28
Running 4 05:38 36:14 06:37 -00:59 33:37 +02:37
Burpees Broad Jump 09:41 41:52 07:41 +02:00 40:14 +01:38
Running 5 05:57 51:33 06:51 -00:54 47:55 +03:38
Rowing 05:48 57:30 05:42 +00:06 54:46 +02:44
Running 6 05:41 01:03:18 06:45 -01:04 01:00:28 +02:50
Farmers Carry 02:21 01:08:59 02:34 -00:13 01:07:13 +01:46
Running 7 05:45 01:11:20 06:42 -00:57 01:09:47 +01:33
Sandbag Lunges 04:28 01:17:05 05:50 -01:22 01:16:29 +00:36
Running 8 06:33 01:21:33 07:28 -00:55 01:22:19 -00:46
Wall Balls 09:28 01:28:06 06:11 +03:17 01:29:47 -01:41
Roxzone 07:14 01:44:40 08:42 -01:28 01:44:40
Based on 706 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Kim Gerlof delivered a commendable performance at the 2024 Stuttgart Hyrox event, finishing in the top 24% overall and top 25% in her age group. Her total running time was notably impressive, being 3:39 minutes faster than the average, showcasing strong running capabilities. However, there is room for improvement in strength exercises, particularly those that involve endurance and power, such as Wall Balls and Burpees Broad Jump. The pacing strategy indicates that Kim started strong in the initial running segments but experienced difficulties, particularly in the Running 3 segment, which suggests potential fatigue or energy mismanagement.

Segments to Improve

  • Wall Balls: Kim's time was 3:52 slower than average, indicating a need for enhanced strength and endurance. To improve, focus on exercises like front squats and overhead presses to build shoulder and leg strength. Additionally, incorporate high-rep wall ball drills with varying weights to improve muscular endurance and efficiency.
  • Burpees Broad Jump: Being 2:04 slower than average suggests a need for better explosive power and agility. Practice plyometric exercises such as box jumps and lateral bounds. Incorporate high-intensity burpee intervals to simulate race conditions and improve cardiovascular endurance.
  • Sled Pull & Push: Slightly slower than average times suggest a need for more power and technique refinement. Incorporate sled drags and pushes in training with focus on maintaining proper posture and technique. Add exercises like deadlifts and leg presses to build lower body strength.
  • Ski Erg: To reduce the time deficit, focus on improving upper body endurance and technique. Include interval training on the Ski Erg with focus on stroke rate and breathing techniques. Strengthen upper body with pull-ups and lat pulldowns.

Race Strategies

  • Pacing Strategy: To avoid fatigue, particularly in the middle segments, consider a more consistent pace throughout the running segments. Practice negative split runs in training to simulate starting slow and finishing strong.
  • Transition Efficiency: Although the Roxzone time was better than average, further improvement can be achieved by practicing quick transitions between exercises in training. Focus on minimizing rest time and mentally preparing for the next segment during transitions.
  • Compromised Running: Post-exercise running segments are crucial. Simulate compromised running scenarios after strength exercises in training to adapt the body to running under fatigue. Emphasize recovery techniques such as controlled breathing and efficient stride adjustments.

With targeted training on identified areas of improvement and refined race strategies, Kim can enhance her performance and aim for higher rankings in future events.

Similar Athletes
Raymond Wendy 2024 Washington - North American Championships 01:45:04
Carter Lauren 2024 Birmingham 01:44:55
Garduño Ivonne 2024 Ciudad de Mexico 01:45:00
Chambers Deirdre 2024 Paris 01:44:49
Kerkhof Marloes 2024 Amsterdam 01:45:06
Owen Siobháin 2024 Dublin 01:44:29
Von Storch Julie 2018 Hamburg 01:44:52
Goddard Sirkku 2024 London 01:44:13
Patzak Isabela 2020 Hannover 01:44:31
Middelhoven Eline 2023 Amsterdam 01:44:31

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