NED Roos Exterkate
4 HYROX races over 2 seasons: 1 solo, 3 in a team with 5 partners.
One best per race type
4 results at 4 races
37th of 69 Relay Mixed (faster than 47%).
| Part | Time | Typical here | vs 69 Relay Mixed here |
|---|---|---|---|
| Run 1: | 3:52 | 3:28 | faster than 29% |
| SkiErg: | 5:25 | 5:01 | faster than 22% |
| Run 2: | 4:48 | 4:44 | faster than 45% |
| Sled push: | 2:46 | 2:23 | faster than 29% |
| Run 3: | 5:51 | 4:45 | faster than 11% |
| Sled pull: | 4:43 | 4:03 | faster than 27% |
| Run 4: | 4:51 | 4:29 | faster than 33% |
| Burpee broad jump: | 3:39 | 4:41 | faster than 76% |
| Run 5: | 4:34 | 4:51 | faster than 58% |
| Row: | 4:20 | 4:55 | faster than 79% |
| Run 6: | 4:43 | 5:10 | faster than 64% |
| Farmers carry: | 1:52 | 2:02 | faster than 72% |
| Run 7: | 4:52 | 4:56 | faster than 53% |
| Sandbag lunges: | 6:11 | 4:10 | faster than 14% |
| Run 8: | 5:38 | 5:24 | faster than 43% |
| Wall balls: | 5:15 | 5:11 | faster than 47% |
| Roxzone: | 6:58 | 6:44 | faster than 43% |
| Runs (8 km) | 39:05 | 39:02 | faster than 49% |
| Stations (8) | 34:11 | ||
| Finish | 1:20:10 | 1:19:40 | 37th of 69 · faster than 47% |
1,684th of 2,110 Doubles Mixed (faster than 20%). Against the 60 who finished around 1:30:41: most time gained on sled push (0:23), most lost on the eight runs (1:27). Runs 5 to 8 took 2:59 more than runs 1 to 4 (them: 3:26 more).
| Part | Time | Typical here | vs 2,110 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 6:15 | 5:19 | faster than 12% |
| SkiErg: | 4:33 | 4:14 | faster than 15% |
| Run 2: | 6:08 | 5:04 | faster than 12% |
| Sled push: | 2:02 | 2:12 | faster than 67% |
| Run 3: | 6:03 | 5:18 | faster than 19% |
| Sled pull: | 3:47 | 3:35 | faster than 38% |
| Run 4: | 5:59 | 5:17 | faster than 21% |
| Burpee broad jump: | 4:09 | 3:35 | faster than 28% |
| Run 5: | 6:26 | 5:24 | faster than 15% |
| Row: | 5:21 | 4:43 | faster than 8% |
| Run 6: | 6:07 | 5:20 | faster than 19% |
| Farmers carry: | 2:08 | 1:53 | faster than 19% |
| Run 7: | 6:05 | 5:21 | faster than 21% |
| Sandbag lunges: | 4:56 | 4:03 | faster than 20% |
| Run 8: | 8:46 | 7:13 | faster than 17% |
| Wall balls: | 5:06 | 4:44 | faster than 36% |
| Roxzone: | 6:59 | 5:50 | faster than 23% |
| Runs (8 km) | 51:45 | 44:34 | faster than 17% |
| Stations (8) | 32:02 | ||
| Finish | 1:30:41 | 1:20:11 | 1684th of 2,110 · faster than 20% |
949th of 1,635 Doubles Women (faster than 41%). Against the 50 who finished around 1:27:52: most time gained on the eight runs (1:15), most lost on burpee broad jump (0:57). Runs 5 to 8 took 2:59 more than runs 1 to 4 (them: 2:47 more).
| Part | Time | Typical here | vs 1,635 Doubles Women here |
|---|---|---|---|
| Run 1: | 4:49 | 4:45 | faster than 45% |
| SkiErg: | 4:35 | 4:38 | faster than 57% |
| Run 2: | 5:40 | 5:48 | faster than 57% |
| Sled push: | 2:02 | 1:50 | faster than 22% |
| Run 3: | 6:01 | 6:01 | faster than 49% |
| Sled pull: | 4:26 | 4:03 | faster than 29% |
| Run 4: | 6:13 | 6:03 | faster than 41% |
| Burpee broad jump: | 5:21 | 4:15 | faster than 16% |
| Run 5: | 6:18 | 6:11 | faster than 44% |
| Row: | 5:19 | 5:03 | faster than 24% |
| Run 6: | 6:22 | 6:10 | faster than 39% |
| Farmers carry: | 1:52 | 1:51 | faster than 48% |
| Run 7: | 6:22 | 6:08 | faster than 37% |
| Sandbag lunges: | 3:29 | 3:36 | faster than 58% |
| Run 8: | 6:40 | 6:42 | faster than 51% |
| Wall balls: | 4:42 | 4:21 | faster than 32% |
| Roxzone: | 7:20 | 7:19 | faster than 49% |
| Runs (8 km) | 48:21 | 47:57 | faster than 47% |
| Stations (8) | 31:46 | ||
| Finish | 1:27:23 | 1:25:19 | 949th of 1,635 · faster than 41% |
1,099th of 1,462 Open Women (faster than 24%). Against the 44 who finished around 1:49:54: most time gained on wall balls (2:05), most lost on the roxzone (2:31). Runs 5 to 8 took 0:44 more than runs 1 to 4 (them: 2:40 more).
| Part | Time | Typical here | vs 1,462 Open Women here |
|---|---|---|---|
| Run 1: | 5:45 | 4:54 | faster than 12% |
| SkiErg: | 5:46 | 5:11 | faster than 11% |
| Run 2: | 6:22 | 5:42 | faster than 24% |
| Sled push: | 2:45 | 3:07 | faster than 73% |
| Run 3: | 7:31 | 6:01 | faster than 9% |
| Sled pull: | 7:35 | 6:10 | faster than 18% |
| Run 4: | 6:51 | 6:00 | faster than 21% |
| Burpee broad jump: | 9:12 | 6:54 | faster than 19% |
| Run 5: | 6:46 | 6:08 | faster than 28% |
| Row: | 6:12 | 5:24 | faster than 8% |
| Run 6: | 6:25 | 6:01 | faster than 35% |
| Farmers carry: | 2:08 | 2:11 | faster than 57% |
| Run 7: | 6:18 | 6:03 | faster than 40% |
| Sandbag lunges: | 4:51 | 5:35 | faster than 72% |
| Run 8: | 7:44 | 6:41 | faster than 23% |
| Wall balls: | 7:01 | 7:09 | faster than 52% |
| Roxzone: | 10:54 | 7:16 | faster than 6% |
| Runs (8 km) | 53:39 | 47:39 | faster than 24% |
| Stations (8) | 45:30 | ||
| Finish | 1:49:59 | 1:37:33 | 1099th of 1,462 · faster than 24% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's, and a relay place is among all relay teams at that race (relay teams are ranked together). Runs is the organiser's official run total (it can differ from the eight laps added up by a few seconds), stations the eight stations added up, and roxzone the time moving between them. The age group is the one entered for that race; for a team it is the team’s age group.
5 team partners
- Bram Zijderveld1 race
- Lisanne Meppelink1 race
- Pernilla Van Duuren1 race
- Pieter T’ Hoen1 race
- Stijn Boerdam1 race
From the team results above. A name opens the search: a partner can have more than one page.
Paris 2025, against 1,462 Open Women
Shape of the race
This chart shows where Roos sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Push (faster than 73% of the field), weakest on Roxzone (faster than 7%).
See the numbers
| Part | Roos: faster than |
|---|---|
| Ski | 12% |
| Push | 73% |
| Pull | 18% |
| BBJ | 19% |
| Row | 9% |
| Carry | 58% |
| Lunges | 72% |
| Wall balls | 53% |
| Roxzone | 7% |
| Runs | 24% |
Further out means you beat more of the field on that part. A dent is a weak spot.
How you ranked on each station
How much of the field Roos beat on each part of the race, at this race.Best: Sled push (faster than 73%); weakest: Roxzone (faster than 7%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Roos's time on each part against the typical Open Women finisher at this race.Best: Sandbag lunges (0:44 faster); weakest: Runs (8 km) (6:00 slower).
Green, left of centre: faster than the typical Open Women finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Roos against the typical Open Women finisher
This chart draws the race in order, left to right: each 1 km run (blue), each station (yellow) and the roxzone (grey), sized by its time.Roos: 53:43 running, 45:30 at the stations and 10:54 in the roxzone; the longest station was the burpee broad jumps (9:12).Below, Typical Open Women: 47:30 running, 41:41 at the stations and 7:16 in the roxzone; the longest station was the wall balls (7:09).
See the numbers
| Part | Roos | Typical Open Women |
|---|---|---|
| Run 1 | 5:45 | 4:54 |
| SkiErg | 5:46 | 5:11 |
| Run 2 | 6:22 | 5:42 |
| Sled push | 2:45 | 3:07 |
| Run 3 | 7:31 | 6:01 |
| Sled pull | 7:35 | 6:10 |
| Run 4 | 6:51 | 6:00 |
| Burpee broad jump | 9:12 | 6:54 |
| Run 5 | 6:46 | 6:08 |
| Row | 6:12 | 5:24 |
| Run 6 | 6:25 | 6:01 |
| Farmers carry | 2:08 | 2:11 |
| Run 7 | 6:18 | 6:03 |
| Sandbag lunges | 4:51 | 5:35 |
| Run 8 | 7:44 | 6:41 |
| Wall balls | 7:01 | 7:09 |
| Roxzone | 10:54 | 7:16 |
| Finish | 1:49:59 | 1:37:33 |
The race in order, left to right. A wider block than the one below is slower than typical.
Roxzone cost 3:38 against the typical Open Women finisher at Paris 2025. The pacing guide is where that time comes back.
Fix roxzone. Then beat 1:49:59.
The RoxHype app is your training plan to race day: built from your splits, your kit and your race date, and adjusted every week.
- A week-by-week plan that counts down to your race
- Extra work on your slowest stations
- Adjusts every week to what you actually did
Free to download. Used by more than 40,000 HYROX athletes.
