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 Istha 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 Istha 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 Istha 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 Istha 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 05:21. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:24 | 38:43 to 36:19 | 44.9% |
| Wall Balls | 01:25 | 06:13 to 04:48 | 26.5% |
| Burpees Broad Jump | 00:26 | 04:15 to 03:49 | 8.1% |
| Sled Pull | 00:21 | 04:06 to 03:45 | 6.5% |
| Sled Push | 00:17 | 02:27 to 02:10 | 5.3% |
| Rowing | 00:14 | 04:40 to 04:26 | 4.4% |
| Ski Erg | 00:11 | 04:18 to 04:07 | 3.4% |
| Farmers Carry | 00:03 | 01:44 to 01:41 | 0.9% |
| Sandbag Lunges | 00:00 | 03:50 to 03:50 | 0.0% |
| Istha Koen | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:21 | 00:00 | 04:10 +00:11 | 00:00 +00:00 |
| Ski Erg | 04:18 | 04:21 | 04:16 +00:02 | 04:10 +00:11 |
| Running 2 | 04:28 | 08:39 | 04:27 +00:01 | 08:26 +00:13 |
| Sled Push | 02:27 | 13:07 | 02:34 -00:07 | 12:53 +00:14 |
| Running 3 | 04:46 | 15:34 | 04:49 -00:03 | 15:27 +00:07 |
| Sled Pull | 04:06 | 20:20 | 04:13 -00:07 | 20:16 +00:04 |
| Running 4 | 04:51 | 24:26 | 04:46 +00:05 | 24:29 -00:03 |
| Burpees Broad Jump | 04:15 | 29:17 | 04:22 -00:07 | 29:15 +00:02 |
| Running 5 | 04:59 | 33:32 | 04:54 +00:05 | 33:37 -00:05 |
| Rowing | 04:40 | 38:31 | 04:33 +00:07 | 38:31 +00:00 |
| Running 6 | 04:57 | 43:11 | 04:48 +00:09 | 43:04 +00:07 |
| Farmers Carry | 01:44 | 48:08 | 01:55 -00:11 | 47:52 +00:16 |
| Running 7 | 04:54 | 49:52 | 04:48 +00:06 | 49:47 +00:05 |
| Sandbag Lunges | 03:50 | 54:46 | 04:21 -00:31 | 54:35 +00:11 |
| Running 8 | 05:31 | 58:36 | 05:10 +00:21 | 58:56 -00:20 |
| Wall Balls | 06:13 | 01:04:07 | 05:24 +00:49 | 01:04:06 +00:01 |
| Roxzone | 04:50 | 01:15:01 | 05:31 -00:41 | 01:15:01 |
Looking at his splits, Koen's best running lap was 00:04:21, indicating that he has the potential to excel in running segments. However, his overall running time of 00:38:43 was slower than average, suggesting that he may benefit from additional running training.
To improve in the Run Total segment, Koen should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) sessions and plyometric exercises such as box jumps and agility ladder drills can help improve his speed and endurance. Additionally, practicing quick and efficient transitions between exercises can help minimize time spent in the roxzone.
For the Wall Balls segment, Koen should work on improving his strength and technique. Incorporating exercises such as squats, lunges, and shoulder presses into his training routine can help build the necessary strength for wall balls. Additionally, practicing proper form and timing for wall balls can help improve efficiency and speed.
To improve in the Best Lap segment, Koen should focus on increasing his running speed and endurance. Incorporating interval training sessions, such as sprint intervals and tempo runs, can help improve his running performance. Additionally, incorporating strength training exercises that target the lower body, such as squats and lunges, can help improve running power and speed.
For the Running 1 and Running 8 segments, Koen should continue to focus on improving his overall running performance. Incorporating regular running sessions into his training routine, including long runs, speed workouts, and hill training, can help improve his running endurance and speed.
To improve in the Burpees Broad Jump segment, Koen should focus on improving his explosive power and agility. Incorporating exercises such as burpees, plyometric jumps, and agility ladder drills can help improve his performance in this segment.
For the Rowing segment, Koen should work on improving his rowing technique and overall fitness. Incorporating regular rowing sessions into his training routine, focusing on proper form and technique, can help improve his rowing speed and efficiency.
Additionally, Koen should prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick and seamless transitions during training sessions can help improve overall race performance.
Finally, Koen should listen to his body and adjust his effort level accordingly. It is important to push hard but also know when to conserve energy for the later segments of the race.
By implementing these strategies and incorporating the suggested training techniques and exercises, Koen can work towards improving his overall performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Steventon John | 2024 Sports Direct HYROX London | 01:15:23 | |
| Miguez Muoz Rafael | 2023 Malaga | 01:15:01 | |
| Duden Olaf | 2022 Leipzig | 01:14:53 | |
| Baitinger Sven | 2023 Stuttgart | 01:15:06 | |
| Davies Grant | 2023 Birmingham | 01:14:39 | |
| Niebergall Yannick | 2024 Köln | 01:14:58 | |
| Newsome Alexis | 2024 Birmingham | 01:15:09 | |
| Thompson David | 2024 Manchester | 01:14:54 | |
| Tramper Arnoud | 2024 Hamburg | 01:15:14 | |
| Intino Gabriel | 2024 Rimini | 01:15:13 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:23:13 | |
| 2024 Rotterdam | 01:16:58 | |
| 2024 Amsterdam | 01:10:39 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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