Gerda Remmers, Julia Nix, Cynthia Nix, Emanuela Nix Hyrox Result

Dive into this athlete’s performance at 2024 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 252 similar athletes.

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Performance Highlights

NED Flag Gerda Remmers NED Flag Julia Nix NED Flag Cynthia Nix NED Flag Emanuela Nix Women U40 #204008 01:30:31 16th in AG | Top 84.2% 17th | Top 77.3%
-00:08
45:00
Run Total
-00:01
05:37
Avg. Lap
+00:09
04:48
Best Lap
+01:52
39:41
Workout Total
+00:14
04:57
Avg. Workout
-01:40
05:54
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 Team Relay Women

Run, Baby, Run!

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!

Based on 252 athletes with similar finish time in Hyrox Team Relay Women

Station Showdown

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.

Based on 252 athletes with similar finish time in Hyrox Team Relay Women

Fast, slow, or steady?

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.

Based on 252 athletes with similar finish time in Hyrox Team Relay Women

Expected Finish Time

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.

Spread of Splits Time

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.

Percentile based on all the athletes who competed in Hyrox Team Relay 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 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 05:32. Check the detail of the improvement plan below.

02:36 Potential Improvement 47.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Team Relay Women
Splits Potential Improvement Focus During Training
Wall Balls 02:36 (From 07:57 to 05:21) 47.0%
Sandbag Lunges 01:43 (From 06:22 to 04:39) 31.0%
Run Total 00:34 (From 45:00 to 44:26) 10.2%
Sled Push 00:19 (From 02:53 to 02:34) 5.7%
Rowing 00:17 (From 05:29 to 05:12) 5.1%
BBJ 00:02 (From 05:24 to 05:22) 0.6%
Ski Erg 00:01 (From 05:22 to 05:21) 0.3%
Sled Pull 00:00 (From 04:16 to 04:16) 0.0%
Farmers Carry 00:00 (From 01:58 to 01:58) 0.0%

Splits Time

Gerda Remmers, Julia Nix, Cynthia Nix, Emanuela Nix Perfect Race
Splits Total Average Total
Running 1 05:21 00:00 05:12 +00:09 00:00 +00:00
Ski Erg 05:22 05:21 05:23 -00:01 05:12 +00:09
Running 2 05:30 10:43 05:38 -00:08 10:35 +00:08
Sled Push 02:53 16:13 02:49 +00:04 16:13 +00:00
Running 3 05:44 19:06 05:39 +00:05 19:02 +00:04
Sled Pull 04:16 24:50 05:54 -01:38 24:41 +00:09
Running 4 04:48 29:06 05:32 -00:44 30:35 -01:29
Burpees Broad Jump 05:24 33:54 05:53 -00:29 36:07 -02:13
Running 5 05:49 39:18 05:35 +00:14 42:00 -02:42
Rowing 05:29 45:07 05:11 +00:18 47:35 -02:28
Running 6 05:08 50:36 05:53 -00:45 52:46 -02:10
Farmers Carry 01:58 55:44 02:01 -00:03 58:39 -02:55
Running 7 06:22 57:42 05:46 +00:36 01:00:40 -02:58
Sandbag Lunges 06:22 01:04:04 04:51 +01:31 01:06:26 -02:22
Running 8 06:21 01:10:26 05:53 +00:28 01:11:17 -00:51
Wall Balls 07:57 01:16:47 05:47 +02:10 01:17:10 -00:23
Roxzone 05:54 01:30:31 07:34 -01:40 01:30:31
Based on 252 athletes with similar finish time in Hyrox Team Relay Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Congratulations, Remmers Gerda, Julia, Cynthia, and Emanuela! You all tackled the 2024 Maastricht Hyrox Team Relay with grit and determination, finishing 17th overall and 16th in your age group. That puts you in the top 77% and 84% respectively—definitely something to be proud of! 💪


Your overall time of 01:30:31 and a total running time of 00:45:00 (which is 00:08 faster than average) indicate that you all have a solid running profile. This is a crucial asset in Hyrox! However, looking at your splits, it appears that pacing could have been a bit more strategic. The first running segment was a little on the slower side, which might have set a less aggressive tone for the race. As they say, "You don’t have to be great to start, but you have to start to be great!"


There are definitely areas to improve on, particularly in strength-based segments like Wall Balls and Sandbag Lunges, where you guys fell behind the average. By focusing on these areas, you can elevate your performance in future competitions. Remember, "The only easy day was yesterday!"

Segments to Improve



  • Wall Balls: 00:07:57 (02:10 slower than average)
        This segment was a significant time sink. To improve, practice your wall ball technique by focusing on your squat depth, catching the ball high, and maintaining a steady rhythm. Aim for sets of 10-15 reps with a focus on explosiveness. Incorporate plyometric squats to build leg power. Try doing 3-5 sets of 10 reps with a target height above your head.
  • Sandbag Lunges: 00:06:22 (01:31 slower than average)
        It seems the sandbag wasn't your best friend during this race. Strengthening your legs and core stability will help. Incorporate weighted lunges into your training. Start with bodyweight lunges and gradually add weight. Aim for 3-4 sets of 10-12 reps per leg, focusing on proper form. Also, consider practicing walking lunges with a heavy bag over your shoulder to simulate the competition environment.
  • Roxzone: 00:05:54 (01:40 faster than average)
        While faster than average, there's still room for improvement. Work on minimizing transitions by practicing quick changes between exercises. Set up mock transitions at your training facility and time how long you take moving from one exercise to the next. Aim to decrease this time through practice and better conditioning.

Strategies



  • Pacing: Start with a pace that you can sustain over the duration of the race. Monitor your heart rate and aim for a manageable effort in the first half. If you start too fast, you might pay for it later. Remember, "Slow is smooth, smooth is fast!"
  • Strength Segments: Approach your strength segments with a game plan. Break down the exercises into manageable sets. For Wall Balls, for example, take short, controlled breaks if needed, but keep your heart rate up during the transition to running.
  • Communication: If you're in a relay, communicate with your teammates. Know who's taking over when, and support each other through the tough segments. Have a cheer squad ready—nothing beats a little encouragement during those Wall Balls!

Conclusion:

Your performance can only get better from here! Remember, it’s not about the destination but the journey. Keep pushing your limits, and embrace the grind! "You are not your circumstances. You are your possibilities." 💥


As you continue to train, focus on your weaknesses, and turn them into strengths. Keep that competitive spirit alive, and don't forget to have fun along the way. Good luck, and remember, "The pain you feel today will be the strength you feel tomorrow!" Let's get after it! The Rox-Coach is here rooting for you! 🏆

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Team Relay Women
Other Results from this athlete
2023 Rotterdam Gerda Remmers 01:20:54
2023 Maastricht Gerda Remmers 01:21:13
2022 Amsterdam Gerda Remmers 01:20:32
2023 Dubai Gerda Remmers 01:19:54
2024 Maastricht Gerda Remmers 01:13:13
2024 New York Gerda Remmers 01:26:52
2024 Amsterdam Gerda Remmers 01:10:48
2024 Frankfurt Gerda Remmers 01:11:27
2024 Rotterdam Roderick Van Rooijen, Gerda Remmers 01:11:00
2024 Hamburg Gerda Remmers, Julia Nix 01:12:47
2023 Frankfurt Roderick Van Rooijen, Gerda Remmers 01:08:40
2023 Amsterdam Gerda Remmers, Nancy Pustjens 01:16:17
2023 Barcelona Roderick Van Rooijen, Gerda Remmers 01:13:24
2025 Maastricht Gerda Remmers, Wendy Bogers, Sofie Brörmann, Gabriel Bartels 01:03:26
2025 Maastricht Gerda Remmers, Rick Wishaupt 01:07:01

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