Liza Aarnink Hyrox Result

Dive into this athlete’s performance at 2025 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 226 similar athletes.

Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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Performance Highlights

NED Flag Liza Aarnink Women U24 01:17:13 4th in AG | Top 80.0%
-03:25
34:19
Run Total
-00:25
04:17
Avg. Lap
-04:08
00:00
Best Lap
-01:57
32:25
Workout Total
-00:14
04:03
Avg. Workout
+00:01
05:09
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 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 226 athletes with similar finish time in Hyrox Pro 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 226 athletes with similar finish time in Hyrox Pro 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 226 athletes with similar finish time in Hyrox Pro 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 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 02:00. Check the detail of the improvement plan below.

00:52 Potential Improvement 43.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Focus During Training
BBJ 00:52 (From 04:46 to 03:54) 43.3%
Rowing 00:25 (From 05:08 to 04:43) 20.8%
Ski Erg 00:20 (From 04:50 to 04:30) 16.7%
Sandbag Lunges 00:19 (From 04:25 to 04:06) 15.8%
Farmers Carry 00:04 (From 02:06 to 02:02) 3.3%
Sled Push 00:00 (From 02:37 to 02:37) 0.0%
Sled Pull 00:00 (From 03:56 to 03:56) 0.0%
Wall Balls 00:00 (From 04:37 to 04:37) 0.0%
Run Total 00:00 (From 34:19 to 34:19) 0.0%

Splits Time

Liza Aarnink Perfect Race
Splits Total Average Total
Running 1 06:13 00:00 04:14 +01:59 00:00 +00:00
Ski Erg 04:50 06:13 04:36 +00:14 04:14 +01:59
Running 2 04:21 11:03 04:26 -00:05 08:50 +02:13
Sled Push 02:37 15:24 03:24 -00:47 13:16 +02:08
Running 3 04:32 18:01 04:44 -00:12 16:40 +01:21
Sled Pull 03:56 22:33 05:25 -01:29 21:24 +01:09
Running 4 04:38 26:29 04:48 -00:10 26:49 -00:20
Burpees Broad Jump 04:46 31:07 04:14 +00:32 31:37 -00:30
Running 5 00:00 35:53 04:51 -04:51 35:51 +00:02
Rowing 05:08 35:53 04:48 +00:20 40:42 -04:49
Running 6 04:48 41:01 04:47 +00:01 45:30 -04:29
Farmers Carry 02:06 45:49 02:16 -00:10 50:17 -04:28
Running 7 04:53 47:55 04:50 +00:03 52:33 -04:38
Sandbag Lunges 04:25 52:48 04:22 +00:03 57:23 -04:35
Running 8 04:54 57:13 05:03 -00:09 01:01:45 -04:32
Wall Balls 04:37 01:02:07 05:17 -00:40 01:06:48 -04:41
Roxzone 05:09 01:17:13 05:08 +00:01 01:17:13
Based on 226 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Aarnink Liza, congrats on completing the 2025 Maastricht Hyrox competition! Finishing 4th in your age group out of 5 is no small feat, and you clearly have the potential to climb higher. Your overall time of 01:17:13 is commendable, especially given that your total running time of 00:34:19 is 3:25 faster than average. This indicates you're more of a runner—a swift gazelle on the course! However, the split times reveal that pacing was a bit of a rollercoaster ride. Your first running segment was notably slower than average, suggesting you may have started off too conservatively, only to gain momentum in the later running segments. This could be a sign that with a little more strategy, you can really unleash your potential. Remember, "You can’t climb the ladder of success with your hands in your pockets." Let's take that to heart and climb higher!

Segments to Improve:

While you showed great strength in the Sled Push and Sled Pull, some segments need your attention to turn those weaknesses into strengths:

  • Burpees Broad Jump: You clocked in at 00:04:46, which was 00:32 slower than average. This is a significant area for improvement. Focus on the explosive aspect of the burpee. Try doing burpee box jumps to increase your power output. Aim for 3 sets of 10 reps, emphasizing speed and landing softly. Also, work on your jump technique—get comfortable with your landing to maximize your broad jump distance.
  • Rowing: Your time was 00:05:08, 00:20 slower than average. Rowing is all about efficiency. Incorporate interval training on the rowing machine. Alternate between 1 minute of all-out effort and 1 minute of recovery for 10 rounds. Additionally, focus on your technique—make sure you drive with your legs and engage your core to maintain speed.
  • Roxzone: Your transition time of 00:05:09 is another area that needs improvement. This can be a game-changer! Focus on your overall fitness to ensure you can transition smoothly. Incorporate high-intensity interval training (HIIT) sessions that mimic the Hyrox transitions, such as burpees followed by quick runs, ensuring you practice moving quickly from one exercise to the next without losing your breath.
Race Strategies:

For your next race, consider these strategies to enhance your performance:

  • Pacing: Start with a controlled pace in the first running segment. Aim to hit around 6:00 on your first lap, then gradually increase your pace. You don't want to start like a jackrabbit only to crawl later—no one likes a tired bunny!
  • Transition Efficiency: Practice your transitions in training. Set up a mini-course that cycles through different exercises, and time yourself on transitioning between them. Aim to reduce your transition time by practicing how to quickly switch gears mentally and physically.
  • Nutrition & Hydration: Don’t underestimate the power of proper fueling before the event. A light meal with carbs and protein a couple of hours before can give you the edge needed to perform at your best. Stay hydrated—think of water as your magic potion!
Conclusion:

You're on the right track, Liza! With some targeted work on your weaker segments, you can elevate your overall performance significantly. Remember, "The only thing standing between you and your goal is the story you keep telling yourself." Keep pushing those limits and rewriting your story with every race! You're capable of so much more than you realize. Now go out there, train hard, and let’s crush those weaknesses. 💪

As The Rox-Coach, I'm here to help you unlock your full potential. Now let's get to work and make those improvements happen! You’ve got this! 💥🏆

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 Women
Similar Athletes
Jessica Lian 2024 Incheon 01:17:16
Nataliia Kolesova 2024 Toronto 01:17:01
Charlotte Bouchard 2024 Paris 01:17:33
Gwen Fennell 2023 Malaga 01:17:20
Jane Erbacher 2024 Singapore 01:16:44
Lindsey Diefenderfer 2023 Dallas 01:17:43
Michaela Hirzberger 2022 Vienna 01:16:56
Jade Berger 2024 Nice 01:17:05
Becky Standen 2024 Nice 01:17:20
Tegan Pryce 2022 London 01:17:29
Other Results from this athlete
2024 Hamburg Liza Aarnink 01:13:22
2024 Rotterdam Liza Aarnink, Isa Bartelings 01:28:20
2023 Amsterdam Liza Aarnink 01:20:55
2023 Rotterdam Liza Aarnink 01:25:27
2023 Maastricht Liza Aarnink, Marleen Blom 01:27:13

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