Dive into this athlete’s performance at 2022 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.
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.
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.
This section showcases the entire Konings Koen'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 Konings Koen's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Konings Koen'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.
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 Konings Koen'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 04:30. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:17 | 40:59 to 38:42 | 50.7% |
| Burpees Broad Jump | 01:29 | 05:49 to 04:20 | 33.0% |
| Farmers Carry | 00:38 | 02:29 to 01:51 | 14.1% |
| Ski Erg | 00:03 | 04:17 to 04:14 | 1.1% |
| Rowing | 00:03 | 04:37 to 04:34 | 1.1% |
| Sled Push | 00:00 | 01:51 to 01:51 | 0.0% |
| Sled Pull | 00:00 | 03:36 to 03:36 | 0.0% |
| Sandbag Lunges | 00:00 | 04:09 to 04:09 | 0.0% |
| Wall Balls | 00:00 | 04:00 to 04:00 | 0.0% |
| Konings Koen | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:00 | 00:00 | 04:20 +00:40 | 00:00 +00:00 |
| Ski Erg | 04:17 | 05:00 | 04:20 -00:03 | 04:20 +00:40 |
| Running 2 | 04:56 | 09:17 | 04:40 +00:16 | 08:40 +00:37 |
| Sled Push | 01:51 | 14:13 | 02:41 -00:50 | 13:20 +00:53 |
| Running 3 | 04:54 | 16:04 | 05:03 -00:09 | 16:01 +00:03 |
| Sled Pull | 03:36 | 20:58 | 04:28 -00:52 | 21:04 -00:06 |
| Running 4 | 05:06 | 24:34 | 05:02 +00:04 | 25:32 -00:58 |
| Burpees Broad Jump | 05:49 | 29:40 | 04:45 +01:04 | 30:34 -00:54 |
| Running 5 | 05:11 | 35:29 | 05:11 +00:00 | 35:19 +00:10 |
| Rowing | 04:37 | 40:40 | 04:40 -00:03 | 40:30 +00:10 |
| Running 6 | 05:10 | 45:17 | 05:04 +00:06 | 45:10 +00:07 |
| Farmers Carry | 02:29 | 50:27 | 02:02 +00:27 | 50:14 +00:13 |
| Running 7 | 05:06 | 52:56 | 05:02 +00:04 | 52:16 +00:40 |
| Sandbag Lunges | 04:09 | 58:02 | 04:37 -00:28 | 57:18 +00:44 |
| Running 8 | 05:39 | 01:02:11 | 05:31 +00:08 | 01:01:55 +00:16 |
| Wall Balls | 04:00 | 01:07:50 | 05:49 -01:49 | 01:07:26 +00:24 |
| Roxzone | 07:35 | 01:19:17 | 06:02 +01:33 | 01:19:17 |
To improve in these segments, Koen should focus on the following training strategies and techniques:
1. Run Total: Koen's total running time was slower than average. To improve his overall running performance, he should incorporate more running-specific training into his routine. This could include interval runs, tempo runs, and long-distance runs to build endurance and speed. Additionally, incorporating strength exercises that target the lower body, such as squats and lunges, can help improve running performance.
2. Roxzone: Koen's time spent in the Roxzone was slower than average, indicating that he may have rested more or taken longer transitions between exercises. To improve this segment, Koen should focus on improving his overall fitness and work on reducing transition times between exercises. High-intensity interval training (HIIT) workouts can be beneficial for improving overall fitness and reducing recovery time between exercises.
3. Burpees Broad Jump: Koen's time for the Burpees Broad Jump was significantly slower than average. To improve in this segment, he should focus on improving his explosive power and overall fitness. Plyometric exercises such as jump squats, box jumps, and burpees can help improve explosive power and endurance for this exercise.
4. Running 1 and Running 2: Koen's times for these running segments were slower than average. To improve his running performance in these segments, he should incorporate interval training and hill sprints into his training routine. This will help improve his speed and endurance for shorter distance runs.
5. Farmers Carry: Koen's time for the Farmers Carry was slower than average. To improve in this segment, he should focus on improving grip strength and overall upper body strength. Exercises such as deadlifts, farmer carries, and pull-ups can help improve grip strength and overall upper body strength.
Additionally, Koen should aim to minimize transition times between exercises in the Roxzone to reduce overall time spent in this segment. Practicing smooth and efficient transitions during training can help improve his performance during the race.
Furthermore, Koen should consider developing a race strategy that focuses on maintaining a steady pace and minimizing time lost in the segments identified as areas for improvement. This could include breaking down the race into smaller goals and focusing on maintaining consistent splits throughout the event.
Overall, Koen has performed well in the Hyrox race, but there are specific areas where he can improve his performance. By incorporating targeted training strategies and techniques, such as running-specific workouts, strength exercises, and improving transition times, Koen can enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Staknevicius Rokas | 2024 Gdansk | 01:19:20 | |
| Collins Jack | 2024 Sports Direct HYROX London | 01:19:04 | |
| Bahlouli Alix | 2023 Paris | 01:19:13 | |
| Wright Leyton | 2024 Manchester | 01:19:03 | |
| Riedlinger Thorben | 2023 Karlsruhe | 01:18:50 | |
| Harris Robert | 2023 Birmingham | 01:19:29 | |
| Scharr Sven | 2021 Stuttgart | 01:19:10 | |
| Shepperd Declan | 2024 Paris | 01:19:28 | |
| Greve Patrick | 2023 Frankfurt | 01:19:23 | |
| Costigan Jack | 2023 Dublin | 01:19:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Amsterdam | 01:24:52 | |
| 2022 Maastricht | 01:24:42 | |
| 2023 Rotterdam | 01:18:28 | |
| 2023 Maastricht European Championships | 01:14:51 | |
| 2024 Maastricht | 01:25:41 | |
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