Malou Thoma, Bo Ummels 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 1000 similar athletes.

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Performance Highlights

NED Flag Malou Thoma NED Flag Bo Ummels Women 16-29 #170006 01:29:21 51st in AG | Top 67.1% 147th | Top 67.1%
+03:28
54:57
Run Total
+00:27
06:52
Avg. Lap
+00:44
06:27
Best Lap
-01:52
28:05
Workout Total
-00:14
03:30
Avg. Workout
-01:35
06:23
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 Doubles 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 1000 athletes with similar finish time in Hyrox Doubles 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 1000 athletes with similar finish time in Hyrox Doubles 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 1000 athletes with similar finish time in Hyrox Doubles 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 Doubles 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 05:23. Check the detail of the improvement plan below.

04:26 Potential Improvement 82.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Women
Splits Potential Improvement Focus During Training
Run Total 04:26 (From 54:57 to 50:31) 82.4%
Ski Erg 00:26 (From 05:09 to 04:43) 8.0%
Sled Pull 00:24 (From 04:37 to 04:13) 7.4%
Rowing 00:07 (From 05:17 to 05:10) 2.2%
Sled Push 00:00 (From 01:32 to 01:32) 0.0%
BBJ 00:00 (From 03:49 to 03:49) 0.0%
Farmers Carry 00:00 (From 01:42 to 01:42) 0.0%
Sandbag Lunges 00:00 (From 03:00 to 03:00) 0.0%
Wall Balls 00:00 (From 02:59 to 02:59) 0.0%

Splits Time

Malou Thoma, Bo Ummels Perfect Race
Splits Total Average Total
Running 1 06:52 00:00 05:52 +01:00 00:00 +00:00
Ski Erg 05:09 06:52 04:45 +00:24 05:52 +01:00
Running 2 06:27 12:01 06:07 +00:20 10:37 +01:24
Sled Push 01:32 18:28 01:52 -00:20 16:44 +01:44
Running 3 06:47 20:00 06:25 +00:22 18:36 +01:24
Sled Pull 04:37 26:47 04:21 +00:16 25:01 +01:46
Running 4 06:55 31:24 06:28 +00:27 29:22 +02:02
Burpees Broad Jump 03:49 38:19 04:17 -00:28 35:50 +02:29
Running 5 07:07 42:08 06:37 +00:30 40:07 +02:01
Rowing 05:17 49:15 05:13 +00:04 46:44 +02:31
Running 6 06:49 54:32 06:33 +00:16 51:57 +02:35
Farmers Carry 01:42 01:01:21 01:54 -00:12 58:30 +02:51
Running 7 07:00 01:03:03 06:33 +00:27 01:00:24 +02:39
Sandbag Lunges 03:00 01:10:03 03:48 -00:48 01:06:57 +03:06
Running 8 07:03 01:13:03 06:51 +00:12 01:10:45 +02:18
Wall Balls 02:59 01:20:06 03:47 -00:48 01:17:36 +02:30
Roxzone 06:23 01:29:21 07:58 -01:35 01:29:21
Based on 1000 athletes with similar finish time in Hyrox Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Thoma Malou and Ummels Bo, congrats on completing the Hyrox race in Maastricht! Finishing with a time of 01:29:21 puts you both in the top 67% of athletes, which is commendable. You've shown grit and determination, and there's a solid foundation to build on. Your overall rank of 147 out of 219 athletes indicates you're in the mix, but there's room for improvement. Looking at your total running time of 54:57, it's clear you have a bit more of a runner’s profile, but you were about 3:29 slower than the average, which suggests a need for better pacing strategy and strength training. Your pacing in the first segment was a bit on the slower side. Starting strong is crucial, and it seems like you might have held back too much at the beginning. Remember, “You are never too old to set another goal or to dream a new dream.” - C.S. Lewis. You’ve got the potential to push harder right from the start! 💪

Segments to Improve:

Here are the key segments where you can ramp up your performance:

  • Running 1 (00:06:52): This segment was 1:02 slower than average. Start with a dynamic warm-up to get the heart pumping. Incorporate interval training in your routine, focusing on maintaining a faster pace. Try 400m repeats at a pace you aim to achieve during the race, with short rest periods in between.
  • Ski Erg (00:05:09): You were 23 seconds slower than average here. Technique is everything on the Ski Erg. Focus on your pulling motion and ensure you're using your core effectively. Incorporate a few rounds of ski erg intervals in your training, emphasizing form over speed. A good drill is to do short bursts (30 seconds) at max effort with equal rest.
  • Sled Pull (00:04:37): This was 15 seconds slower than average. To improve, work on your leg drive and core stability. Practice with sled pulls in various rep ranges – consider doing 4 sets of 20m pulls at increasing weight, focusing on maintaining a strong posture throughout.

In addition to these specific segments, your overall transition time (Roxzone: 00:06:23) could use some tightening up. To improve this, you need to work on your overall fitness and your ability to switch between exercises seamlessly. Do practice runs where you time your transitions, simulating race conditions, to build that efficiency. If you feel like you're taking longer to transition than your average, it's time to speed things up! đź’Ą

Race Strategies:

Now, let’s talk about race strategies. Here are a few tips to help you crush it next time:

  • Pacing Strategy: Start with a pace that feels sustainable but slightly aggressive. Test the waters in training to find where your sweet spot is for the first running segment.
  • Breathing: Maintain a steady breath throughout your runs. Practicing rhythmic breathing can help you maintain your stamina and power through each segment.
  • Mindset: Keep a strong mental focus. Remember, “It’s not about the destination, it’s about the journey.” Embrace each challenge as it comes, and don’t shy away from pushing your limits.
Conclusion:

Thoma Malou and Ummels Bo, you're on a fantastic journey in your Hyrox training. Remember to reflect on your performance, embrace the grind, and know that every workout counts toward your ultimate goal. You’ve got the determination and the potential; now it’s about refining those skills and pushing through the challenges. Just like David Goggins says, “You have to be willing to go to war with yourself.” So gear up, stay focused, and get after it! 🏆

Keep chasing those goals, and don't forget to have fun while doing it. Train hard, recover harder, and let’s make the next race even better. The Rox-Coach believes in you both! 💪

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Other Results from this athlete
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