Melissa Post, Miriam Slot Hyrox Result

Dive into this athlete’s performance at 2024 Nice 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 148 similar athletes.

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Performance Highlights

NED Flag Melissa Post NED Flag Miriam Slot Women 30-39 #83013 01:08:17 53rd in AG | Top 41.4% 104th | Top 29.4%
-00:40
36:28
Run Total
-00:05
04:33
Avg. Lap
+00:03
04:19
Best Lap
+00:15
26:18
Workout Total
+00:02
03:17
Avg. Workout
+00:29
05:36
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 Pro 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 148 athletes with similar finish time in Hyrox Pro 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 148 athletes with similar finish time in Hyrox Pro 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 148 athletes with similar finish time in Hyrox Pro 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 Pro 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 02:40. Check the detail of the improvement plan below.

01:02 Potential Improvement 38.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Doubles Women
Splits Potential Improvement Focus During Training
BBJ 01:02 (From 03:36 to 02:34) 38.8%
Run Total 00:36 (From 36:28 to 35:52) 22.5%
Farmers Carry 00:18 (From 01:52 to 01:34) 11.3%
Wall Balls 00:14 (From 03:44 to 03:30) 8.8%
Sled Pull 00:12 (From 03:40 to 03:28) 7.5%
Rowing 00:08 (From 04:31 to 04:23) 5.0%
Sandbag Lunges 00:06 (From 03:06 to 03:00) 3.8%
Ski Erg 00:04 (From 04:08 to 04:04) 2.5%
Sled Push 00:00 (From 01:41 to 01:41) 0.0%

Splits Time

Melissa Post, Miriam Slot Perfect Race
Splits Total Average Total
Running 1 04:40 00:00 04:19 +00:21 00:00 +00:00
Ski Erg 04:08 04:40 04:11 -00:03 04:19 +00:21
Running 2 04:19 08:48 04:25 -00:06 08:30 +00:18
Sled Push 01:41 13:07 01:56 -00:15 12:55 +00:12
Running 3 04:25 14:48 04:41 -00:16 14:51 -00:03
Sled Pull 03:40 19:13 03:47 -00:07 19:32 -00:19
Running 4 04:32 22:53 04:40 -00:08 23:19 -00:26
Burpees Broad Jump 03:36 27:25 02:52 +00:44 27:59 -00:34
Running 5 04:37 31:01 04:44 -00:07 30:51 +00:10
Rowing 04:31 35:38 04:31 +00:00 35:35 +00:03
Running 6 04:38 40:09 04:43 -00:05 40:06 +00:03
Farmers Carry 01:52 44:47 01:41 +00:11 44:49 -00:02
Running 7 04:41 46:39 04:46 -00:05 46:30 +00:09
Sandbag Lunges 03:06 51:20 03:18 -00:12 51:16 +00:04
Running 8 04:38 54:26 04:49 -00:11 54:34 -00:08
Wall Balls 03:44 59:04 03:47 -00:03 59:23 -00:19
Roxzone 05:36 01:08:17 05:07 +00:29 01:08:17
Based on 148 athletes with similar finish time in Hyrox Pro Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Melissa and Miriam, congratulations on finishing the 2024 Nice Hyrox competition! With an overall rank of 104 and placing in the top 29% of 354 athletes, you’ve clearly shown that you have what it takes to compete at a high level. Your overall time of 01:08:17 is impressive, especially considering your total running time of 00:36:28, which is 00:41 faster than average. This indicates a strong running profile, allowing you to maintain a quicker pace throughout the race.

However, the splits reveal a few areas of concern, particularly your pacing strategy. Your running segments started a bit slower than average, especially Running 1, which was 00:20 slower. This suggests that you might have been a tad cautious at the beginning, which is wise to some extent, but there’s a fine line between pacing yourself and missing out on the momentum. Overall, you’ve shown great strength with solid performances in the Ski Erg, Sled Push, and Sled Pull, but there’s room for improvement, especially in transitions and a few of the exercise segments.

Segments to Improve:

1. Burpees Broad Jump (00:03:36 - 00:44 slower than average): This segment was a significant time sink. To improve, work on your burpee efficiency and explosiveness. Here are some targeted drills:

  • Burpee Technique Drills: Focus on your form—keep your core tight, and explode up from the ground. Practice sets of 10-15 to build strength and speed.
  • Broad Jump Drills: Incorporate bounding exercises to enhance your power. Aim for 4-6 sets of 5 jumps, focusing on distance and technique.
  • Transition Practice: Mimic race conditions by practicing quick transitions between burpees and jumps. Time yourself to create a sense of urgency.

2. Roxzone (00:05:36 - 00:33 slower than average): This indicates that your transitions might have taken longer than necessary. Improving your overall fitness and efficiency during these transitions will be key.

  • Drill for Speedy Transitions: Set a timer and practice moving from one exercise to another without rest. The goal is to get in and out of each zone quickly while maintaining your breath.
  • Overall Fitness Training: Incorporate high-intensity interval training (HIIT) sessions that mimic the Hyrox format. This should include running, strength exercises, and mixed modal workouts.

3. Running Total (00:36:28): While your total running time is faster than average, the pacing in Running 1 indicates there’s room for improvement. You can work on sustaining a faster pace throughout the race.

  • Pacing Drills: During your training runs, practice running at different paces. Start faster on your easy runs and work on negative splits.
  • Endurance Building: Longer, steady-state runs will help build your aerobic capacity. Aim for one long run per week, progressively increasing your distance.
Race Strategies:

1. Start Strong: Begin your race with a more aggressive pace to establish momentum. Focus on maintaining that pace through your first running segment. Remember, the first part of the race sets the tone!

2. Focus on Form: During high-rep exercises like burpees, keep your form tight. This isn’t a dance-off; it’s a race! A strong foundation will save you time and energy.

3. Controlled Breathing: Practice your breathing techniques during training. Staying calm and collected during tough segments will keep you in the game longer. Remember, “It’s not about the pain; it’s about the power!”

4. Partner Coordination: In doubles, ensure you communicate effectively with Miriam. Plan your transitions together and establish a rhythm that maximizes your combined strengths.

Conclusion:

Melissa and Miriam, you’ve got the heart of a champion! Remember, every race is a stepping stone to greatness. Keep pushing your limits, and don’t be afraid to embrace discomfort—it’s where growth happens. As David Goggins says, “You’re not going to find a better version of yourself in comfort.”

Now, let’s lace up those shoes, hit the gym, and turn those weaknesses into strengths. You’ve got this! 💪💥🏆

I’m here to support you every step of the way. Let’s crush the next one! - The Rox-Coach

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 Pro Doubles Women
Similar Athletes
Carole Aebi, Gabrielle Maury 2024 Nice 01:08:40
Suse Franco, Fátima Costa 2024 Madrid 01:08:19
Sara Khalid, Tine Behr 2024 Nice 01:08:28
Megan Mcgurk, Becky Beech 2024 London 01:08:43
Gemma Allison, Sophie Allison 2024 Nice 01:08:27
Hannah Shanks Weston, Katie Hall 2024 Manchester 01:08:02
Ghelu Mae Borell, Erika Berg 2024 Stockholm 01:07:58
Ines Engler, Mareike Diedrich 2024 Berlin 01:08:39
Chloé Boutchnei, Laurie Auray 2024 Bordeaux 01:07:56
Other Results from this athlete
2025 Maastricht Patrick De Groot, Miriam Slot 01:05:39
2024 Amsterdam John Beskers, Miriam Slot 01:07:06
2024 Rotterdam Melissa Post, Miriam Slot 01:07:16
2024 Maastricht Melissa Post, Miriam Slot 01:01:36
2023 Stockholm Melissa Post, Miriam Slot 01:02:05
2023 World Championships Manchester Melissa Post, Miriam Slot 01:06:32
2023 Rotterdam Miriam Slot, Bas Van Delft 01:11:17
2023 Maastricht Melissa Post, Miriam Slot 01:03:28
2022 Amsterdam Melissa Post, Miriam Slot 01:03:32

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