Dive into this athlete’s performance at 2023 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 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.
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 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 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 03:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:50 (From 45:38 to 41:48) | 97.0% |
| Sled Pull | 00:06 (From 04:46 to 04:40) | 2.5% |
| Ski Erg | 00:01 (From 04:24 to 04:23) | 0.4% |
| Sled Push | 00:00 (From 02:40 to 02:40) | 0.0% |
| BBJ | 00:00 (From 04:47 to 04:47) | 0.0% |
| Rowing | 00:00 (From 04:27 to 04:27) | 0.0% |
| Farmers Carry | 00:00 (From 02:01 to 02:01) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:50 to 04:50) | 0.0% |
| Wall Balls | 00:00 (From 05:28 to 05:28) | 0.0% |
| Van De Kerkhof Bas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:38 | 00:00 | 04:38 -01:00 | 00:00 +00:00 |
| Ski Erg | 04:24 | 03:38 | 04:27 -00:03 | 04:38 -01:00 |
| Running 2 | 05:28 | 08:02 | 04:58 +00:30 | 09:05 -01:03 |
| Sled Push | 02:40 | 13:30 | 02:55 -00:15 | 14:03 -00:33 |
| Running 3 | 05:47 | 16:10 | 05:25 +00:22 | 16:58 -00:48 |
| Sled Pull | 04:46 | 21:57 | 04:59 -00:13 | 22:23 -00:26 |
| Running 4 | 05:42 | 26:43 | 05:24 +00:18 | 27:22 -00:39 |
| Burpees Broad Jump | 04:47 | 32:25 | 05:20 -00:33 | 32:46 -00:21 |
| Running 5 | 05:57 | 37:12 | 05:34 +00:23 | 38:06 -00:54 |
| Rowing | 04:27 | 43:09 | 04:49 -00:22 | 43:40 -00:31 |
| Running 6 | 06:01 | 47:36 | 05:26 +00:35 | 48:29 -00:53 |
| Farmers Carry | 02:01 | 53:37 | 02:11 -00:10 | 53:55 -00:18 |
| Running 7 | 06:09 | 55:38 | 05:24 +00:45 | 56:06 -00:28 |
| Sandbag Lunges | 04:50 | 01:01:47 | 05:06 -00:16 | 01:01:30 +00:17 |
| Running 8 | 07:00 | 01:06:37 | 06:01 +00:59 | 01:06:36 +00:01 |
| Wall Balls | 05:28 | 01:13:37 | 06:33 -01:05 | 01:12:37 +01:00 |
| Roxzone | 07:10 | 01:26:06 | 06:56 +00:14 | 01:26:06 |
Bas performed exceptionally well in the running 1 segment, completing it in 00:03:38, which was 00:50 faster than average. He also displayed good performance in the sled push segment, finishing it in 00:02:40, which was 00:33 faster than average. Additionally, his time in the burpees broad jump segment was 00:04:47, which was 00:13 faster than average. These segments highlight Bas's strengths and suggest that he excels in explosive movements and short bursts of intense effort.
To improve his performance in these segments, Bas should focus on improving his overall fitness and transition time. He can achieve this by incorporating specific training strategies and techniques into his routine.
1. Running 8, Running 7, Running 6, Running 2, Running 5, Running 3, and Running 4:
Bas should work on improving his endurance and speed during these running segments. He can incorporate interval training into his workouts, alternating between intense sprints and moderate-paced runs. This will help him build both speed and endurance. Additionally, he should focus on proper running form and technique to optimize his efficiency and reduce time lost.
Drills and exercises:
- Interval Training: Bas can perform interval training workouts, such as 400-meter repeats or 1-minute sprints followed by 1-minute recovery periods. This will improve his speed and endurance.
- Hill Sprints: Incorporating hill sprints into Bas's training routine will help him develop leg strength and improve his overall running performance.
- Plyometric Exercises: Exercises like box jumps, jump squats, and bounding can enhance Bas's explosiveness and power, which will translate into improved running performance.
2. Roxzone:
To improve Bas's roxzone time, he should focus on improving his overall fitness and reducing transition time. This can be achieved through a combination of strength training and cardiovascular exercises.
Drills and exercises:
- Circuit Training: Incorporating circuit training into Bas's routine will help improve his overall fitness and increase his cardiovascular endurance. He can perform a series of exercises with minimal rest in between, simulating the transitions in the race.
- Transition Practice: Bas should practice transitioning quickly and efficiently between exercises in his training sessions. This will help him reduce time lost during the roxzone.
By implementing these strategies and focusing on targeted training techniques, Bas Van De Kerkhof can enhance his performance in specific segments and improve his overall race performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Blazquez Mingot Jaume | 2023 Valencia | 01:25:42 | |
| Kallsen Hajo | 2021 Hamburg | 01:26:05 | |
| Sundar Avin | 2024 Dallas | 01:25:45 | |
| Katanik Jakub | 2023 Hamburg | 01:25:52 | |
| Godderidge Antony | 2024 Manchester | 01:25:59 | |
| Ramage Jamie | 2024 Glasgow | 01:26:00 | |
| Newman Thomas | 2024 Perth | 01:25:54 | |
| Hilhorst Ricky | 2024 Amsterdam | 01:26:22 | |
| King Martyn | 2024 Sports Direct HYROX London | 01:26:06 | |
| Kooiman Robin | 2024 Rotterdam | 01:25:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Amsterdam Van De Kerkhof Bas | 01:25:09 | |
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Van De Kerkhof Bas
