Season 23/24 2023 Amsterdam (1622) HYROX (1473) Men (1079) Gouka Erik

Gouka Erik Hyrox Result

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 721 similar athletes.

Performance Highlights

NED NED Flag Men 50-54 #124019 01:51:09 46th in AG | Top 86.8% 966th | Top 89.5%
+03:23
57:34
Run Total
+00:28
07:12
Avg. Lap
-01:27
04:05
Best Lap
-02:26
44:33
Workout Total
-00:18
05:34
Avg. Workout
-01:07
09:07
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 721 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 721 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Gouka Erik'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 Gouka Erik'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 721 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 Gouka Erik'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 Gouka Erik'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 06:34. Check the detail of the improvement plan below.

05:31 Potential Improvement 84.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:31 57:34 to 52:03 84.0%
Rowing 00:38 05:58 to 05:20 9.6%
Sled Push 00:16 04:06 to 03:50 4.1%
Ski Erg 00:09 05:00 to 04:51 2.3%
Sled Pull 00:00 05:56 to 05:56 0.0%
Burpees Broad Jump 00:00 06:48 to 06:48 0.0%
Farmers Carry 00:00 02:33 to 02:33 0.0%
Sandbag Lunges 00:00 06:41 to 06:41 0.0%
Wall Balls 00:00 07:31 to 07:31 0.0%

Splits Time

Gouka Erik Perfect Race
Splits Total Average Total
Running 1 04:05 00:00 05:23 -01:18 00:00 +00:00
Ski Erg 05:00 04:05 04:47 +00:13 05:23 -01:18
Running 2 05:58 09:05 06:02 -00:04 10:10 -01:05
Sled Push 04:06 15:03 03:42 +00:24 16:12 -01:09
Running 3 06:40 19:09 06:44 -00:04 19:54 -00:45
Sled Pull 05:56 25:49 06:33 -00:37 26:38 -00:49
Running 4 09:11 31:45 06:43 +02:28 33:11 -01:26
Burpees Broad Jump 06:48 40:56 07:37 -00:49 39:54 +01:02
Running 5 09:39 47:44 07:03 +02:36 47:31 +00:13
Rowing 05:58 57:23 05:22 +00:36 54:34 +02:49
Running 6 06:47 01:03:21 06:49 -00:02 59:56 +03:25
Farmers Carry 02:33 01:10:08 02:45 -00:12 01:06:45 +03:23
Running 7 06:51 01:12:41 06:50 +00:01 01:09:30 +03:11
Sandbag Lunges 06:41 01:19:32 07:00 -00:19 01:16:20 +03:12
Running 8 08:27 01:26:13 08:22 +00:05 01:23:20 +02:53
Wall Balls 07:31 01:34:40 09:13 -01:42 01:31:42 +02:58
Roxzone 09:07 01:51:09 10:14 -01:07 01:51:09
Based on 721 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Erik Gouka performed well in the Hyrox race in Amsterdam, ranking in the top 65% of all athletes and in the top 67% of his age group. His overall time of 01:51:09 is respectable, but there are areas where he can improve to enhance his performance.

In terms of his splits, Erik's total running time of 00:57:34 is 05:10 slower than the average for his finish time. This indicates that he could benefit from improving his overall fitness and transition time. Additionally, his best running lap time of 00:04:05 is faster than the average, suggesting that he has a strong running profile.

Segments to Improve


Based on the splits analysis, the segments where Erik lost the most time are the Run Total, Running 5, Running 4, Rowing, and Ski Erg. These segments should be the focus of his training for improvement.

1. Run Total:
Erik lost significant time in this segment. To improve his performance, he should focus on building overall fitness and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him increase his running speed and stamina.

2. Running 5 and Running 4:
These segments also showed slower times compared to the average. To enhance his running performance, Erik should work on his running technique and form. Implementing drills such as high knees, butt kicks, and strides can help improve his running efficiency and speed. Strength training exercises like squats, lunges, and calf raises can also contribute to stronger and more powerful running strides.

3. Rowing and Ski Erg:
Erik's times in these segments were slower than the average. To improve his performance in these areas, he should focus on building upper body strength and improving his rowing technique. Incorporating exercises like bent-over rows, pull-ups, and seated rows can strengthen his back and arms, leading to more efficient rowing. Additionally, practicing proper form and technique during rowing workouts can help him maximize his power output.

Strategies


During the race, Erik should consider the following strategies to enhance his performance:

1. Pacing:
It's important for Erik to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can hinder his overall time. He should focus on finding a sustainable pace and gradually increase his effort as the race progresses.

2. Transitions:
Erik should aim to minimize the time spent in the roxzone, as this contributes to his overall race time. Practicing quick and efficient transitions between exercises can help him save valuable seconds.

3. Mental Focus:
Hyrox races require both physical and mental endurance. Erik should work on maintaining a positive mindset and staying mentally focused throughout the race. Visualizing success and breaking the race down into smaller, manageable segments can help him stay motivated and perform at his best.

Overall, Erik Gouka has shown strong performance in the Hyrox race, particularly in the running segments. By focusing on improving his overall fitness, transitioning efficiently, and targeting the areas where he lost the most time, Erik can further enhance his performance and achieve even better results in future races.

Similar Athletes
Robinson Simon 2023 London 01:51:15
Spiring Michael 2023 Birmingham 01:50:55
Van Mark Henrik 2023 Hamburg 01:50:50
Maaser Niclas 2023 Hamburg 01:51:14
Wilson Gavin 2023 London 01:50:58
Gibas Georg 2018 Wien 01:51:10
Burkart Marco 2020 Karlsruhe 01:50:47
Risbianto Diky 2024 Singapore 01:51:00
Erdelyi Simon 2024 Hamburg 01:51:12
Mccormack Kevin 2024 Dublin 01:50:42

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