De Kuiper Rolf Hyrox Result

Dive into this athlete’s performance at 2023 Hannover 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

NED NED Flag Men 30-34 #134021 01:21:23 49th in AG | Top 49.0% 148th | Top 41.7%
-01:02
39:41
Run Total
-00:07
04:58
Avg. Lap
+00:00
04:24
Best Lap
+00:35
34:58
Workout Total
+00:05
04:22
Avg. Workout
+00:27
06:47
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 De Kuiper Rolf'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 De Kuiper Rolf'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 De Kuiper Rolf'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 De Kuiper Rolf'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 03:05. Check the detail of the improvement plan below.

01:32 Potential Improvement 49.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:32 06:06 to 04:34 49.7%
Sled Pull 00:42 05:01 to 04:19 22.7%
Sandbag Lunges 00:38 05:07 to 04:29 20.5%
Farmers Carry 00:13 02:08 to 01:55 7.0%
Ski Erg 00:00 04:07 to 04:07 0.0%
Sled Push 00:00 02:31 to 02:31 0.0%
Rowing 00:00 04:30 to 04:30 0.0%
Wall Balls 00:00 05:28 to 05:28 0.0%
Run Total 00:00 39:41 to 39:41 0.0%

Splits Time

De Kuiper Rolf Perfect Race
Splits Total Average Total
Running 1 04:34 00:00 04:26 +00:08 00:00 +00:00
Ski Erg 04:07 04:34 04:23 -00:16 04:26 +00:08
Running 2 04:24 08:41 04:45 -00:21 08:49 -00:08
Sled Push 02:31 13:05 02:45 -00:14 13:34 -00:29
Running 3 04:59 15:36 05:09 -00:10 16:19 -00:43
Sled Pull 05:01 20:35 04:39 +00:22 21:28 -00:53
Running 4 04:53 25:36 05:07 -00:14 26:07 -00:31
Burpees Broad Jump 06:06 30:29 04:57 +01:09 31:14 -00:45
Running 5 05:19 36:35 05:17 +00:02 36:11 +00:24
Rowing 04:30 41:54 04:43 -00:13 41:28 +00:26
Running 6 04:48 46:24 05:10 -00:22 46:11 +00:13
Farmers Carry 02:08 51:12 02:04 +00:04 51:21 -00:09
Running 7 04:55 53:20 05:08 -00:13 53:25 -00:05
Sandbag Lunges 05:07 58:15 04:49 +00:18 58:33 -00:18
Running 8 05:53 01:03:22 05:38 +00:15 01:03:22 +00:00
Wall Balls 05:28 01:09:15 06:03 -00:35 01:09:00 +00:15
Roxzone 06:47 01:21:23 06:20 +00:27 01:21:23
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Rolf De Kuiper had a solid performance in the 2023 Hannover HYROX race, finishing with an overall rank of 148 out of 527 athletes, placing him in the top 28% of participants. In his age group (30-34), he ranked 49 out of 139 athletes, which is in the top 35%. These results demonstrate his competitiveness and ability to perform well against a large field of athletes.

In terms of pacing, Rolf showed consistent splits throughout the race, with some segments performed faster than average and others slower. His total running time of 00:39:41 was 00:19 slower than the average, indicating room for improvement in his running performance. However, his best running lap was an impressive 00:04:24, showing his potential to excel in this aspect of the race.

Segments to Improve


1. Burpees Broad Jump:
Rolf's time of 00:06:06 in this segment was 01:31 slower than the average. To improve, he should focus on enhancing his explosiveness and endurance. Incorporating exercises such as squat jumps, box jumps, and burpees into his training routine will help improve his power output and efficiency in this movement.

2. Roxzone:
Rolf spent 00:06:47 in the roxzone, which was 00:41 slower than the average. To improve this segment, he should work on his overall fitness and transition times. High-intensity interval training (HIIT) sessions, circuit training, and practicing quick transitions between exercises will help increase his overall fitness level and reduce rest times.

3. Sandbag Lunges:
Rolf's time of 00:05:07 in this segment was 00:22 slower than the average. To improve his performance, he should focus on strengthening his lower body and improving his balance. Exercises such as weighted lunges, Bulgarian split squats, and single-leg deadlifts will help develop his leg strength and stability, leading to improved performance in sandbag lunges.

4. Running 1:
Rolf's time of 00:04:34 in this running segment was 00:18 slower than the average. To improve his running performance, he should work on his speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him increase his running speed and stamina.

5. Best Lap:
While Rolf had an impressive best lap time of 00:04:24, it was still 00:18 slower than the average. To further improve his running performance, he should focus on increasing his overall speed and efficiency. Implementing drills such as stride outs, agility ladder drills, and plyometric exercises will help him improve his running mechanics and speed.

Strategies


- Prioritize pacing: Rolf should focus on maintaining a consistent pace throughout the race to avoid burning out too early. It's important for him to find a balance between pushing himself and preserving energy for the later segments.

- Train for transitions: As seen in the slower roxzone time, Rolf should practice quick and efficient transitions between exercises during his training sessions. Simulating race scenarios and focusing on minimizing rest times will help improve his overall race performance.

- Focus on weaknesses: Rolf should dedicate specific training sessions to target his weaker areas, such as the burpees broad jump and sandbag lunges. By dedicating more time and attention to these segments, he can make significant improvements in his overall race performance.

- Incorporate strength training: To enhance his overall performance, Rolf should include regular strength training sessions in his routine. This will help improve his power, endurance, and overall athleticism, benefiting all aspects of the race.

- Recovery and injury prevention: It's crucial for Rolf to prioritize recovery and injury prevention strategies. Incorporating foam rolling, stretching, and mobility exercises into his routine will help reduce the risk of injuries and improve his overall performance in training and races.

By implementing these strategies and focusing on his weaknesses, Rolf De Kuiper can continue to improve his performance in HYROX races and achieve even better results in future competitions.

Similar Athletes
Kröpelin Andreas 2024 Frankfurt 01:21:03
Devine Stephen 2022 Valencia 01:21:04
Standaert Stefan 2022 Amsterdam 01:20:57
Franca Matias 2024 Ciudad de Mexico 01:21:20
Norris Elliott 2023 London 01:21:14
Nazari Ali 2024 Brisbane 01:21:17
Issa Julian 2024 London 01:21:50
Okstad Erik 2024 Stockholm 01:21:35
Hansen Thorsten 2023 Hamburg 01:21:03
Behrent Simon Philip 2023 München 01:21:27

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