Season 24/25 2024 Melbourne (4307) HYROX (3848) Men (2450) Koolen Flea

Koolen Flea Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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.

Performance Highlights

NZL NZL Flag Men 50-54 #154041 01:38:51 50th in AG | Top 42.4% 1230th | Top 50.2%
+00:28
48:50
Run Total
+00:04
06:06
Avg. Lap
+00:41
05:46
Best Lap
-00:56
41:07
Workout Total
-00:07
05:08
Avg. Workout
+00:30
08:59
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 Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Koolen Flea's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Koolen Flea's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Koolen Flea's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

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 Koolen Flea's 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 04:09. Check the detail of the improvement plan below.

02:13 Potential Improvement 53.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:13 09:49 to 07:36 53.4%
Run Total 01:36 48:50 to 47:14 38.6%
Burpees Broad Jump 00:20 06:40 to 06:20 8.0%
Ski Erg 00:00 04:37 to 04:37 0.0%
Sled Push 00:00 02:20 to 02:20 0.0%
Sled Pull 00:00 05:07 to 05:07 0.0%
Rowing 00:00 04:55 to 04:55 0.0%
Farmers Carry 00:00 02:20 to 02:20 0.0%
Sandbag Lunges 00:00 05:19 to 05:19 0.0%

Splits Time

Koolen Flea Perfect Race
Splits Total Average Total
Running 1 03:25 00:00 05:05 -01:40 00:00 +00:00
Ski Erg 04:37 03:25 04:38 -00:01 05:05 -01:40
Running 2 05:46 08:02 05:32 +00:14 09:43 -01:41
Sled Push 02:20 13:48 03:21 -01:01 15:15 -01:27
Running 3 06:09 16:08 06:05 +00:04 18:36 -02:28
Sled Pull 05:07 22:17 05:49 -00:42 24:41 -02:24
Running 4 06:14 27:24 06:02 +00:12 30:30 -03:06
Burpees Broad Jump 06:40 33:38 06:35 +00:05 36:32 -02:54
Running 5 06:35 40:18 06:18 +00:17 43:07 -02:49
Rowing 04:55 46:53 05:06 -00:11 49:25 -02:32
Running 6 06:28 51:48 06:08 +00:20 54:31 -02:43
Farmers Carry 02:20 58:16 02:30 -00:10 01:00:39 -02:23
Running 7 06:40 01:00:36 06:05 +00:35 01:03:09 -02:33
Sandbag Lunges 05:19 01:07:16 06:10 -00:51 01:09:14 -01:58
Running 8 07:35 01:12:35 07:04 +00:31 01:15:24 -02:49
Wall Balls 09:49 01:20:10 07:54 +01:55 01:22:28 -02:18
Roxzone 08:59 01:38:51 08:29 +00:30 01:38:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Flea Koolen, you absolutely crushed it at the 2024 Melbourne Hyrox! Finishing with an overall time of 01:38:51 puts you in the top 50% of a fierce lineup of 2448 athletes. It’s a solid performance for your age group, landing you in the top 42% out of 118 athletes. You started strong with a blazing 3:25 on your first running lap—talk about making an entrance! But then the adrenaline seemed to take a little dip after that, leading to a total running time that was 30 seconds slower than average. This suggests you may lean more towards a running profile, which is great, but we need to sharpen up those strength segments to transform you into a true Hyrox powerhouse. Remember, as David Goggins says, “You are not just a product of your circumstances. You are a product of your decisions.” Let’s make some powerful decisions in training!

Segments to Improve:

Now, let’s talk about those segments that could use a little more fire. Here are your biggest opportunities for improvement:

  • Wall Balls: 00:09:49 (90 Percentile Rank) - This is your slowest segment and a significant time sink. To boost your wall ball game, focus on:
    • Plyometric Training: Incorporate drills that enhance your explosive power. Box jumps and medicine ball slams will help.
    • Form Corrections: Ensure your squats are deep enough and your throws are high enough. Practice in front of a mirror or record your form for analysis.
    • Volume Training: Increase your wall ball reps in training. Gradually build to sets of 15-20, focusing on maintaining your form as you fatigue.
  • Roxzone: 00:08:52 (76 Percentile Rank) - Transitions can be your secret weapon, so let’s tighten those up:
    • Practice Transitions: During training, simulate the transitions between exercises, focusing on speed and efficiency.
    • Strength Conditioning: Incorporate high-intensity interval training (HIIT) to improve your overall fitness and stamina, which will help you recover faster between exercises.
    • Mindset Focus: Visualize your transitions. As Jocko Willink says, "Discipline equals freedom." The more disciplined you are in your transitions, the more freedom you’ll have on the course!
  • Total Running Time: 00:48:52 (30 seconds slower than average) - Time to kick it up a notch on the running front:
    • Interval Training: Incorporate interval sessions—alternate between sprinting and jogging. This will improve your speed and endurance.
    • Long Runs: Don’t shy away from longer distances in your training. Building your aerobic base is key. Aim for one long run a week, gradually increasing distance.
    • Pacing Strategy: Work on pacing during training runs. Practice starting conservatively and gradually increasing your pace. Remember, it’s a marathon, not a sprint (even if it feels like both sometimes!).
Race Strategies:

During the race, keep these strategies in mind to enhance your performance:

  • Start Strong, But Smart: Your first lap was lightning fast! Aim to maintain that energy without burning out. Consider pacing your speed in the early laps.
  • Stay Hydrated: Hydration is key, especially in a grueling competition like Hyrox. Sip water during transitions to keep energy levels up.
  • Visualize Success: Before the event, visualize each segment, especially the transitions. This mental preparation can help you execute better on race day.
  • Embrace the Suck: There will be moments of fatigue. Remember Goggins’ words when you hit the wall: “When you think you’re done, you’re only at 40% of your total potential.” Push through!
Conclusion:

Flea, your performance in Melbourne shows you’ve got what it takes to be a fierce competitor in Hyrox. You’ve got the potential to turn those weaknesses into strengths. With targeted training and a fierce mindset, you’ll be unstoppable! Remember, every workout is a step towards greatness. And hey, they say Hyrox is like a relationship—sometimes it gets tough, but if you put in the work, the results will be worth it. 💪 Keep pushing, keep training, and let’s get ready to dominate the next event!

Stay strong and keep grinding,

The Rox-Coach

Similar Athletes
Cleghorn Jason 2023 Chicago 01:38:25
Westcott Matthew 2022 Amsterdam 01:39:07
Pade Troy 2023 Los Angeles 01:38:33
Möller Eric 2024 Frankfurt 01:38:36
Göthel Enrico 2022 Leipzig 01:38:31
Tauchert Andreas 2020 Hannover 01:38:30
Cheah Aaron 2024 Singapore National Stadium 01:38:51
Culshaw Grant 2024 Melbourne 01:38:55
Van Den Hoeven Robbie 2024 Rotterdam 01:38:46
Civa Luca 2024 Rimini 01:39:06

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