Dive into this athlete’s performance at 2022 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 132 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 performance we identified a possible improvement of 10:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 04:49 (From 12:26 to 07:37) | 46.0% |
| Run Total | 03:26 (From 50:05 to 46:39) | 32.8% |
| Sled Push | 00:39 (From 05:16 to 04:37) | 6.2% |
| Farmers Carry | 00:36 (From 03:46 to 03:10) | 5.7% |
| Rowing | 00:27 (From 05:49 to 05:22) | 4.3% |
| BBJ | 00:26 (From 06:35 to 06:09) | 4.1% |
| Ski Erg | 00:05 (From 05:08 to 05:03) | 0.8% |
| Sled Pull | 00:00 (From 05:21 to 05:21) | 0.0% |
| Sandbag Lunges | 00:00 (From 05:53 to 05:53) | 0.0% |
| Dayen Spijker | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:44 | 00:00 | 04:53 -00:09 | 00:00 +00:00 |
| Ski Erg | 05:08 | 04:44 | 05:04 +00:04 | 04:53 -00:09 |
| Running 2 | 04:57 | 09:52 | 05:38 -00:41 | 09:57 -00:05 |
| Sled Push | 05:16 | 14:49 | 04:33 +00:43 | 15:35 -00:46 |
| Running 3 | 05:10 | 20:05 | 06:02 -00:52 | 20:08 -00:03 |
| Sled Pull | 05:21 | 25:15 | 07:45 -02:24 | 26:10 -00:55 |
| Running 4 | 05:09 | 30:36 | 06:02 -00:53 | 33:55 -03:19 |
| Burpees Broad Jump | 06:35 | 35:45 | 06:10 +00:25 | 39:57 -04:12 |
| Running 5 | 05:22 | 42:20 | 06:07 -00:45 | 46:07 -03:47 |
| Rowing | 05:49 | 47:42 | 05:25 +00:24 | 52:14 -04:32 |
| Running 6 | 05:18 | 53:31 | 06:02 -00:44 | 57:39 -04:08 |
| Farmers Carry | 03:46 | 58:49 | 03:12 +00:34 | 01:03:41 -04:52 |
| Running 7 | 08:03 | 01:02:35 | 06:08 +01:55 | 01:06:53 -04:18 |
| Sandbag Lunges | 05:53 | 01:10:38 | 06:20 -00:27 | 01:13:01 -02:23 |
| Running 8 | 06:25 | 01:16:31 | 06:48 -00:23 | 01:19:21 -02:50 |
| Wall Balls | 12:26 | 01:22:56 | 07:55 +04:31 | 01:26:09 -03:13 |
| Roxzone | 06:32 | 01:41:48 | 07:44 -01:12 | 01:41:48 |
Dayen's best running lap was 00:04:44, which was 00:38 faster than the average. This indicates that she has good running ability and can maintain a strong pace throughout the race.
For the Wall Balls segment, Dayen was 06:53 slower than the average. To improve this, she should focus on developing her upper body strength and endurance. Exercises such as medicine ball wall throws, overhead presses, and kettlebell swings can help improve her performance in this segment.
In the Sled Push segment, Dayen was 01:48 slower than the average. She should work on improving her lower body strength and explosiveness. Exercises like squats, lunges, and deadlifts can help improve her performance in this segment.
In the Running 7 segment, Dayen was 01:35 slower than the average. This indicates that she may need to work on her endurance and pacing during longer runs. Incorporating longer distance runs into her training and practicing maintaining a steady pace can help improve her performance in this segment.
For the Farmers Carry segment, Dayen was 01:09 slower than the average. She should focus on improving her grip strength and overall body stability. Exercises such as farmer's carries, dead hangs, and forearm curls can help improve her performance in this segment.
To improve her overall running time, Dayen should focus on increasing her running endurance and speed. Incorporating interval training, tempo runs, and hill repeats into her training routine can help improve her running performance.
Dayen should also practice efficient transitions between segments to minimize time spent in the roxzone. Improving her overall fitness and practicing quick transitions in training can help her reduce time in the roxzone and improve her overall race time.
Finally, Dayen should prioritize her training based on her strengths and weaknesses. If she excels in running segments but struggles in strength-based segments, she should continue to prioritize running but also incorporate specific strength training exercises to improve her performance in those segments. Similarly, if she excels in strength-based segments but struggles in running segments, she should prioritize running and incorporate strength training exercises to improve her overall running performance. A balanced training program that targets her specific areas of improvement will help her achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Sarah Johnston | 2025 Houston | 01:41:55 | |
| Danielle Riezebos | 2025 Cologne | 01:41:39 | |
| Julia Seimetz | 2024 Stuttgart | 01:41:26 | |
| Laura Hathaway | 2022 Las Vegas | 01:41:56 | |
| Lola Rios | 2025 Valencia | 01:41:24 | |
| Petra Menhart | 2023 Birmingham | 01:41:35 | |
| Ciara Mooney | 2025 Manchester | 01:41:50 | |
| Aurora. Aroa Ap Cano Rodríguez | 2024 Madrid | 01:41:24 | |
| Abbey Derrante | 2025 Glasgow | 01:42:07 | |
| Helma Dokkum | 2023 Amsterdam | 01:41:56 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Amsterdam Dayen Spijker, Serge Evers | 01:21:32 | |
| 2023 Amsterdam Dayen Spijker | 01:40:36 | |
| 2023 Rotterdam Dayen Spijker | 01:21:25 | |
| 2023 Maastricht Dayen Spijker | 01:24:46 | |
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Dayen Spijker
