Mirte Kuipers Ros, Lonneke Ars Hyrox Result

Dive into this athlete’s performance at 2024 Amsterdam 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 98 similar athletes.

Compare With Another Athlete

Performance Highlights

NED Flag Mirte Kuipers Ros NED Flag Lonneke Ars Women 30-39 #183003 01:30:17 29th in AG | Top 60.4% 61st | Top 62.9%
+01:42
50:38
Run Total
+00:14
06:20
Avg. Lap
+00:44
06:15
Best Lap
-01:05
32:08
Workout Total
-00:08
04:01
Avg. Workout
-00:35
07:35
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 98 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 98 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 98 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 02:25. Check the detail of the improvement plan below.

01:53 Potential Improvement 77.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Doubles Women
Splits Potential Improvement Focus During Training
Run Total 01:53 (From 50:38 to 48:45) 77.9%
BBJ 00:14 (From 04:17 to 04:03) 9.7%
Rowing 00:09 (From 05:14 to 05:05) 6.2%
Sandbag Lunges 00:09 (From 04:45 to 04:36) 6.2%
Ski Erg 00:00 (From 04:36 to 04:36) 0.0%
Sled Push 00:00 (From 02:01 to 02:01) 0.0%
Sled Pull 00:00 (From 04:46 to 04:46) 0.0%
Farmers Carry 00:00 (From 01:58 to 01:58) 0.0%
Wall Balls 00:00 (From 04:31 to 04:31) 0.0%

Splits Time

Mirte Kuipers Ros, Lonneke Ars Perfect Race
Splits Total Average Total
Running 1 04:22 00:00 05:58 -01:36 00:00 +00:00
Ski Erg 04:36 04:22 04:34 +00:02 05:58 -01:36
Running 2 06:15 08:58 05:44 +00:31 10:32 -01:34
Sled Push 02:01 15:13 02:28 -00:27 16:16 -01:03
Running 3 06:36 17:14 06:00 +00:36 18:44 -01:30
Sled Pull 04:46 23:50 05:26 -00:40 24:44 -00:54
Running 4 06:25 28:36 06:07 +00:18 30:10 -01:34
Burpees Broad Jump 04:17 35:01 04:11 +00:06 36:17 -01:16
Running 5 06:29 39:18 06:12 +00:17 40:28 -01:10
Rowing 05:14 45:47 05:06 +00:08 46:40 -00:53
Running 6 06:25 51:01 06:10 +00:15 51:46 -00:45
Farmers Carry 01:58 57:26 02:02 -00:04 57:56 -00:30
Running 7 06:42 59:24 06:11 +00:31 59:58 -00:34
Sandbag Lunges 04:45 01:06:06 04:42 +00:03 01:06:09 -00:03
Running 8 07:27 01:10:51 06:32 +00:55 01:10:51 +00:00
Wall Balls 04:31 01:18:18 04:44 -00:13 01:17:23 +00:55
Roxzone 07:35 01:30:17 08:10 -00:35 01:30:17
Based on 98 athletes with similar finish time in Hyrox Pro Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Kuipers Ros Mirte and Ars Lonneke, you both rocked the 2024 Amsterdam Hyrox event, finishing with a solid time of 01:30:17. That’s no small feat! 💪 Your overall rank of 61 out of 99 and 29 in your age group puts you in the top 61% and 59% respectively. Not too shabby! However, there are areas where you can tighten up your game.

Looking at your pacing, it appears you started strong with a blistering first run at 00:04:22, which was 01:35 faster than average. That’s a great way to set the tone, but it looks like you might have gone out a bit too hot. It’s essential to find that sweet spot between pushing hard and burning out too soon. The total running time of 00:50:38 shows that you’re more of a strength-focused athlete, as you were 01:43 slower than the average here. So, it’s time to up the running game, while still maintaining that killer strength that you both possess!

Segments to Improve:

Now, let’s dive into the segments where you can really crank up your performance:

  • Running 2 (00:06:15, 31 seconds slower than average): This is where you lost some precious time. After a fast start, it seems the pace dropped significantly. Focus on maintaining a consistent effort. For improvement, incorporate tempo runs into your training—these will help you build endurance while teaching your body to sustain a faster pace without hitting the wall.
  • Running 3 (00:06:36, 35 seconds slower than average): Similar to Running 2, the pace lagged here. Try adding interval training to your weekly routine. Sprint for 400 meters, then jog for 200 meters; repeat this cycle several times. This will help you increase your speed without sacrificing endurance.
  • Running 8 (00:07:27, 56 seconds slower than average): This was your slowest run segment, and it really hurt your overall time. To tackle this, consider incorporating longer runs at a conversational pace to build your aerobic capacity. Also, practice running after high-intensity workouts to simulate race fatigue.

While running needs some work, your strength segments showed promise! Your Sled Push and Sled Pull were both faster than average, which means you’ve got a solid base to build upon. Keep it up, but also work on transitioning quicker between exercises to save valuable seconds!

Race Strategies:

Here are some race strategies to implement in future Hyrox competitions:

  • Start Smart: While it's tempting to go all out at the beginning, remember that pacing is key. Aim for a negative split, where the second half of the race is faster than the first.
  • Transition Time: Work on your transitions! A quick changeover can shave off minutes. Practice setting up your gear in a way that you can grab and go, minimizing downtime. Think of it like a pit stop in racing—every second counts! 🏎️
  • Fueling Strategy: Make sure to stay hydrated and consider a quick energy gel during the race. A fueled body performs better, and you won't be running on empty when you hit those tough segments!
Conclusion:

Kuipers Ros Mirte and Ars Lonneke, you’ve got what it takes to rise through the ranks. Remember, “You are never done. You are always evolving.” Keep pushing your limits, and don’t be afraid to embrace the grind. As David Goggins says, “If you want to be great, you have to be willing to be misunderstood.” So, embrace the struggle, learn from this experience, and come back stronger.

Training doesn’t just build muscles; it builds character. So, let’s transform those weaknesses into strengths and get you ready for your next showdown! Remember, it’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward. Keep grinding, and let’s show them what you’re made of! 💥

Stay fierce, stay focused, and keep smashing those goals! This is The Rox-Coach, and I’m here to support you every step of the way. Let’s go! 🏆

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
Viktoria Cederholm, Susanne Wallin 2024 Nice 01:30:12
Julia EchevarrĂ­a, Isabella Olvera 2024 Ciudad de Mexico 01:30:03
Liza Smith, Maxine Wood 2024 London 01:30:32
Catarina Barbosa, NĂ©lia Alves 2024 Madrid 01:30:00
Pui Yee Lee, Annalisa Bottone 2024 Incheon 01:29:53
Hui Lian Lee, Germaine Hoe 2024 Singapore 01:30:46
Kerri Anne Von Deest, Ashleigh Woods 2024 Brisbane 01:29:47
Adrieke Worst, Rozemarijn Kersten 2024 Amsterdam 01:29:56
Hayley Milne, Stacey Cruickshank 2024 Birmingham 01:30:30
Other Results from this athlete
2025 Maastricht Lonneke Ars 01:38:42
2024 Rotterdam Mirte Kuipers Ros 01:36:07
2024 Maastricht Mirte Kuipers Ros, Ronald Schreurs 01:27:57
2023 Amsterdam Mirte Ros, Lonneke Ars 01:26:16
2023 Rotterdam Mirte Kuipers Ros, Lonneke Ars 01:49:07

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download