Tag us on
@theroxcoach
and give us your feedback when analysing your results 🎯
Close
Susan Van Gerven, Anja Van Heijster
Hyrox Result
Dive into this athlete’s performance at 2024 Rotterdam 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.
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
02:03.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Doubles Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Van Gerven Susan and Van Heijster Anja, you two absolutely crushed it in Rotterdam, finishing with an impressive overall time of 01:19:23, ranking in the top 17% of all athletes! That’s no small feat! Your total running time of 00:45:21 was 00:34 faster than average, indicating that you both have a strong running profile. However, it seems that pacing might have thrown you off a bit, particularly in the early segments. Starting off with a Running 1 time of 00:06:00 was a bit slower than average, which could have set a challenging tone for the rest of the race. Remember, it’s not just about being fast; it’s about being smart with your pacing.
You both demonstrated solid performance across the board, but a few segments could use a little love. The Burpees Broad Jump segment stood out as an area for improvement, as did your overall Roxzone time, which was slower than average. This is where you can gain crucial seconds in future races. So let’s dive in and get you ready to dominate next time! 💪
Segments to Improve:
Burpees Broad Jump (00:03:48): This segment was 00:12 slower than average, and it’s crucial to maximize efficiency here. Focus on your burpee form: land softly, use your legs to propel into the jump, and make sure you're engaging your core throughout.
Drills:
Burpee Box Jumps: Incorporate box jumps after burpees. This will help you transition better and improve explosive power.
Plyometric Workouts: Include squat jumps and tuck jumps to build that explosive strength.
Form Corrections:
Focus on a smooth, explosive jump after your burpee. Aim to minimize any wasted movement.
Roxzone (00:07:38): This time was 01:13 slower than average, which suggests there’s room to tighten up your transitions. Efficient transitions are key to maintaining momentum throughout the race.
Drills:
Practice Transitions: Set up mock transitions in your training. Time yourself as you move from one exercise to another.
Circuit Training: Incorporate high-intensity circuit sessions to simulate race conditions, focusing on speed and efficiency.
Overall Fitness:
Increase your general fitness through HIIT workouts. This will allow you to handle the demands of transitions better.
Running Overall (00:45:21): While your total running time is impressive, there’s potential for improvement, especially in pacing during the early segments.
Drills:
Fartlek Runs: Use these to practice varying your pace throughout your runs. This will help you find a rhythm that allows for faster transitions into strength segments.
Tempo Runs: Incorporate these into your training to improve your overall speed and endurance.
Pacing Strategy:
Start off your next race with a more controlled pace, especially in the first running segment. Aim for a target pace and stick to it!
Race Strategies:
Start at a controlled pace: Don’t let the excitement of the race push you into a faster start than you can maintain. Find your rhythm early!
Visualize your transitions: Before the race, mentally rehearse how you’ll move from one exercise to the next. This will help you streamline your Roxzone time.
Stay engaged: Keep communicating with each other throughout the race. A little encouragement goes a long way when the fatigue starts to kick in!
Hydrate wisely: Ensure you’re well-hydrated before the race and consider quick sips during transitions if needed.
Conclusion:
Van Gerven Susan and Van Heijster Anja, you’ve shown immense potential in this competition! Remember, "It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward." (Rocky Balboa knows what’s up!) Embrace these areas for improvement and treat them as opportunities to grow. You’ve got the foundation; now let’s refine it and come back stronger!
Keep pushing those limits, keep laughing in the face of fatigue, and remember that every workout is a step closer to smashing those goals! 💥🏆 You’ve got this, ladies! The Rox-Coach believes in 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 Doubles Women