Donga Remko Hyrox Result

Dive into this athlete’s performance at 2021 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 1000 similar athletes.

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Performance Highlights

NED Flag Donga Remko Man Men 30-34 #102027 01:10:08 🥉 in AG | Top 6.5% 10th | Top 5.2%
+00:49
36:22
Run Total
+00:07
04:33
Avg. Lap
+00:10
04:04
Best Lap
-00:09
29:28
Workout Total
-00:01
03:41
Avg. Workout
-00:37
04:21
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 8 to 33.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 8 to 33.
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Percentile based on all the athletes who competed in Hyrox Men

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!

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The chart has 1 Y axis displaying values. Data ranges from 234 to 329.
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Based on 1000 athletes with similar finish time in Hyrox Men

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 108 to 295.
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Based on 1000 athletes with similar finish time in Hyrox Men

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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -37 to 45.
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Based on 1000 athletes with similar finish time in Hyrox Men

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4177 to 4775.
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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.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 864.
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Percentile based on all the athletes who competed in Hyrox Men

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 athlete we identified a possible improvement of 05:14. Check the detail of the improvement plan below.

02:16 Potential Improvement 43.3% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 2 to 2801.
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 02:16 (From 36:22 to 34:06) 43.3%
Sled Pull 00:41 (From 04:05 to 03:24) 13.1%
BBJ 00:32 (From 03:54 to 03:22) 10.2%
Wall Balls 00:30 (From 04:52 to 04:22) 9.6%
Sandbag Lunges 00:23 (From 03:56 to 03:33) 7.3%
Ski Erg 00:18 (From 04:19 to 04:01) 5.7%
Farmers Carry 00:16 (From 01:49 to 01:33) 5.1%
Sled Push 00:13 (From 02:10 to 01:57) 4.1%
Rowing 00:05 (From 04:23 to 04:18) 1.6%

Splits Time

Donga Remko Perfect Race
Splits Total Average Total
Running 1 04:04 00:00 03:57 +00:07 00:00 +00:00
Ski Erg 04:19 04:04 04:10 +00:09 03:57 +00:07
Running 2 04:12 08:23 04:12 +00:00 08:07 +00:16
Sled Push 02:10 12:35 02:26 -00:16 12:19 +00:16
Running 3 04:28 14:45 04:29 -00:01 14:45 +00:00
Sled Pull 04:05 19:13 03:56 +00:09 19:14 -00:01
Running 4 04:29 23:18 04:29 +00:00 23:10 +00:08
Burpees Broad Jump 03:54 27:47 03:56 -00:02 27:39 +00:08
Running 5 04:37 31:41 04:36 +00:01 31:35 +00:06
Rowing 04:23 36:18 04:27 -00:04 36:11 +00:07
Running 6 04:36 40:41 04:31 +00:05 40:38 +00:03
Farmers Carry 01:49 45:17 01:48 +00:01 45:09 +00:08
Running 7 04:29 47:06 04:31 -00:02 46:57 +00:09
Sandbag Lunges 03:56 51:35 03:59 -00:03 51:28 +00:07
Running 8 05:29 55:31 04:48 +00:41 55:27 +00:04
Wall Balls 04:52 01:01:00 04:55 -00:03 01:00:15 +00:45
Roxzone 04:21 01:10:08 04:58 -00:37 01:10:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Remko Donga performed exceptionally well in the 2021 Amsterdam Hyrox race, finishing with an overall rank of 10, which places him in the top 3% of 272 athletes. He also achieved a rank of 3 in his age group, which is in the top 5% of 60 athletes.
- His overall time of 01:10:08 is commendable, showcasing his strength and endurance in completing the race.
- However, there are certain areas that require improvement in order to enhance his performance and achieve even better results in future races.
- Remko's total running time of 00:36:22 is 01:41 slower than the average, indicating a potential area of improvement in his running performance. It is recommended that he focuses on training to improve his running speed and efficiency.
- His best running lap time of 00:04:04 is also 00:17 slower than the average, highlighting the need for targeted running training.

Segments to Improve


1. Run Total:
Remko's total running time is slower than average, indicating a need for improvement in his overall running fitness and transition time. To enhance this segment, he should focus on improving his overall fitness through a combination of cardiovascular exercises, such as interval training and long-distance runs, and strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises. Additionally, practicing efficient transition techniques, such as quick shoe changes and efficient hydration strategies, can help minimize time lost in the roxzone.

2. Running 8:
Remko's time for this running segment is 00:34 slower than average. To improve his performance in this segment, he should focus on building endurance and speed through interval training and hill sprints. Incorporating exercises that target the muscles used in running, such as hamstring curls, glute bridges, and single-leg squats, can also help improve his running performance.

3. Best Lap:
Remko's best lap time is 00:04:04, which is 00:17 slower than the average. To improve his lap time, he should focus on interval training, incorporating short and intense bursts of running, followed by periods of active recovery. Additionally, working on his running form, specifically focusing on maintaining an upright posture, utilizing proper arm swing, and engaging his core, can help improve his efficiency and speed during the race.

4. Burpees Broad Jump:
Remko's time for this segment is 00:19 slower than average. To improve his performance in this segment, he should focus on building upper body strength through exercises such as push-ups, pull-ups, and shoulder presses. Additionally, practicing explosive movements, such as plyometric exercises and box jumps, can help improve his power and speed during the burpees broad jump.

5. Ski Erg:
Remko's time for this segment is 00:14 slower than average. To improve his performance in this segment, he should focus on building endurance and upper body strength through exercises such as rowing, swimming, and resistance training targeting the back, shoulders, and arms. Additionally, practicing efficient technique on the ski erg, including proper positioning and utilizing the legs and core for power, can help improve his performance.

Strategies


- Pacing: Remko should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and burning out later on. He should aim to find his optimal pace and stick to it, making adjustments as necessary based on his training and experience.
- Transitions: Remko should prioritize efficient transitions between each segment, minimizing time spent in the roxzone. Practicing quick and smooth transitions during training, including practicing equipment changes and familiarizing himself with the layout of each segment, can help improve his overall race time.
- Mental Preparation: Remko should focus on mental preparation leading up to the race, including visualization techniques, positive self-talk, and setting achievable goals. Developing a strong mental game can help him push through challenging moments during the race and maintain focus and determination.

By implementing these training strategies and race strategies, Remko Donga can further enhance his performance in future Hyrox races.

Similar Athletes
Vazquez guillen Salvador 2023 Valencia 01:09:51
Klein Andy 2024 Berlin 01:09:49
Ferguson Ian 2024 Birmingham 01:10:19
Mccallen Christopher 2024 Dublin 01:10:35
Leijtens Frank 2023 Maastricht 01:10:34
Santos Pedro 2024 Madrid 01:09:38
Hussey Killian 2024 Hong Kong 01:10:11
Marciniak Thomas 2024 Paris 01:09:56
Croucher Rob 2023 Melbourne 01:09:45
Dooney Conor 2024 Dallas 01:10:25
Other Results from this athlete
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