Dive into this athlete’s performance at 2023 Maastricht 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 151 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 04:06. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:08 (From 38:14 to 35:06) | 76.4% |
| Sled Push | 00:35 (From 02:16 to 01:41) | 14.2% |
| Sandbag Lunges | 00:23 (From 03:31 to 03:08) | 9.3% |
| Ski Erg | 00:00 (From 04:11 to 04:11) | 0.0% |
| Sled Pull | 00:00 (From 03:39 to 03:39) | 0.0% |
| BBJ | 00:00 (From 03:09 to 03:09) | 0.0% |
| Rowing | 00:00 (From 04:22 to 04:22) | 0.0% |
| Farmers Carry | 00:00 (From 01:33 to 01:33) | 0.0% |
| Wall Balls | 00:00 (From 02:37 to 02:37) | 0.0% |
| Tessa Van Oijen | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:46 | 00:00 | 03:59 +00:47 | 00:00 +00:00 |
| Ski Erg | 04:11 | 04:46 | 04:39 -00:28 | 03:59 +00:47 |
| Running 2 | 04:17 | 08:57 | 04:08 +00:09 | 08:38 +00:19 |
| Sled Push | 02:16 | 13:14 | 02:06 +00:10 | 12:46 +00:28 |
| Running 3 | 04:35 | 15:30 | 04:20 +00:15 | 14:52 +00:38 |
| Sled Pull | 03:39 | 20:05 | 04:02 -00:23 | 19:12 +00:53 |
| Running 4 | 04:45 | 23:44 | 04:20 +00:25 | 23:14 +00:30 |
| Burpees Broad Jump | 03:09 | 28:29 | 03:55 -00:46 | 27:34 +00:55 |
| Running 5 | 04:53 | 31:38 | 04:24 +00:29 | 31:29 +00:09 |
| Rowing | 04:22 | 36:31 | 04:48 -00:26 | 35:53 +00:38 |
| Running 6 | 04:48 | 40:53 | 04:21 +00:27 | 40:41 +00:12 |
| Farmers Carry | 01:33 | 45:41 | 01:43 -00:10 | 45:02 +00:39 |
| Running 7 | 05:03 | 47:14 | 04:20 +00:43 | 46:45 +00:29 |
| Sandbag Lunges | 03:31 | 52:17 | 03:15 +00:16 | 51:05 +01:12 |
| Running 8 | 05:11 | 55:48 | 04:27 +00:44 | 54:20 +01:28 |
| Wall Balls | 02:37 | 01:00:59 | 03:34 -00:57 | 58:47 +02:12 |
| Roxzone | 03:10 | 01:06:37 | 04:16 -01:06 | 01:06:37 |
Tessa's total running time was 00:38:14, which was 03:49 slower than the average time. This indicates that she may have spent more time resting or transitioning between exercises. To improve this segment, Tessa should focus on improving her overall fitness and reducing her transition time. Incorporating high-intensity interval training (HIIT) sessions and practicing quick transitions between exercises can help her improve in this area.
Segment Analysis and Improvement Strategies:
1. Running 1: Tessa completed this segment in 00:04:46, which was 00:52 slower than the average time. To improve her running performance, she can focus on increasing her speed and endurance through interval training. Incorporating tempo runs and hill sprints into her training routine can help her build strength and speed.
2. Running 7: Tessa completed this segment in 00:05:03, which was 00:42 slower than the average time. To improve her performance in this segment, she can work on increasing her endurance and stamina. Long-distance runs and interval training with longer work intervals can help her build the necessary endurance to maintain a steady pace throughout the race.
3. Best Lap: Tessa's best lap time was 00:04:17, which was a strong performance. She should continue to focus on maintaining this level of speed and efficiency in her running.
4. Running 8: Tessa completed this segment in 00:05:11, which was 00:30 slower than the average time. To improve her performance in this segment, she should focus on maintaining her speed and form during the later stages of the race when fatigue sets in. Incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can help improve her running endurance.
5. Running 5: Tessa completed this segment in 00:04:53, which was 00:29 slower than the average time. To improve her performance in this segment, she can focus on improving her running economy and form. Incorporating drills such as high knees, butt kicks, and strides can help improve her running efficiency and speed.
6. Running 6: Tessa completed this segment in 00:04:48, which was 00:28 slower than the average time. Similar to the previous segment, she should focus on maintaining her speed and form during this segment. Incorporating interval training with shorter work intervals can help her build speed and endurance.
7. Running 4: Tessa completed this segment in 00:04:45, which was 00:25 slower than the average time. To improve her performance in this segment, she should focus on increasing her speed and endurance through interval training. Incorporating fartlek runs and tempo runs can help improve her overall running performance.
8. Running 3: Tessa completed this segment in 00:04:35, which was 00:17 slower than the average time. To improve her performance in this segment, she can focus on increasing her speed and endurance through interval training. Incorporating hill repeats and speed intervals can help her build both strength and speed.
9. Running 2: Tessa completed this segment in 00:04:17, which was 00:12 slower than the average time. She should continue to focus on maintaining her speed and form during this segment.
10. Sandbag Lunges: Tessa completed this segment in 00:03:31, which was 00:11 slower than the average time. To improve her performance in this segment, she can focus on improving her leg strength and endurance. Incorporating exercises such as squats, lunges, and step-ups with weights can help her build the necessary strength for this segment.
By implementing these strategies and incorporating the suggested training techniques and exercises, Tessa Van Oijen can further enhance her performance in the HYROX race. With her already impressive results, targeted training and strategic race execution can lead to even better outcomes in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Katrina Cuschieri | 2025 Warsaw | 01:06:37 | |
| Emily Robertson | 2024 Frankfurt | 01:06:53 | |
| Rebecca Anderheggen | 2023 Stuttgart | 01:06:58 | |
| Maleah Chumley | 2025 Bilbao | 01:06:13 | |
| Elisabeth Lenz | 2024 Vienna | 01:06:11 | |
| Camilla Contesso | 2024 Malaga | 01:06:39 | |
| Samantha Pretty | 2024 Glasgow | 01:06:25 | |
| Sophie Andrews | 2024 London | 01:06:34 | |
| Kim Stocklmeir | 2024 Turin | 01:06:40 | |
| Rachel Hall | 2024 Manchester | 01:06:33 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Amsterdam Tessa Van Oijen, Emma Verdaasdonk | 01:09:16 | |
| 2023 World Championships Manchester Tessa Van Oijen | 01:14:00 | |
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Tessa Van Oijen
