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 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!
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.
Here’s the full breakdown of Konings Koen's 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 Konings Koen hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Konings Koen’s 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.
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 | |||
|---|---|---|---|
| Rabung Bryan | 2024 Fort Lauderdale | 01:19:08 | |
| Branson Lachie | 2024 Brisbane | 01:18:59 | |
| Schrod Sebastian | 2024 Vienna - European Championship | 01:19:44 | |
| Ochab Slawomir | 2023 New York | 01:19:47 | |
| KolarzLöschberger Sebastian | 2024 Vienna - European Championship | 01:18:56 | |
| Marshall Kevin | 2024 Manchester | 01:19:41 | |
| Kurczok Rene | 2024 Amsterdam | 01:19:29 | |
| Barlow Jack | 2024 Manchester | 01:19:33 | |
| Dillon Zeb | 2024 Sydney | 01:18:55 | |
| Gargiulo Tommy | 2024 New York | 01:18:47 | |
| 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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