Dive into this athlete’s performance at 2023 Rotterdam 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 148 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 Koper Kees'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 Koper Kees'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 Koper Kees'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 Koper Kees'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 12:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 07:08 | 01:04:29 to 57:21 | 57.6% |
| Burpees Broad Jump | 04:24 | 13:02 to 08:38 | 35.5% |
| Rowing | 00:22 | 05:58 to 05:36 | 3.0% |
| Farmers Carry | 00:15 | 03:26 to 03:11 | 2.0% |
| Ski Erg | 00:14 | 05:17 to 05:03 | 1.9% |
| Sled Push | 00:00 | 04:05 to 04:05 | 0.0% |
| Sled Pull | 00:00 | 07:16 to 07:16 | 0.0% |
| Sandbag Lunges | 00:00 | 07:28 to 07:28 | 0.0% |
| Wall Balls | 00:00 | 10:08 to 10:08 | 0.0% |
| Koper Kees | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 06:05 -01:22 | 00:00 +00:00 |
| Ski Erg | 05:17 | 04:43 | 04:59 +00:18 | 06:05 -01:22 |
| Running 2 | 09:48 | 10:00 | 06:43 +03:05 | 11:04 -01:04 |
| Sled Push | 04:05 | 19:48 | 04:22 -00:17 | 17:47 +02:01 |
| Running 3 | 07:27 | 23:53 | 07:37 -00:10 | 22:09 +01:44 |
| Sled Pull | 07:16 | 31:20 | 07:41 -00:25 | 29:46 +01:34 |
| Running 4 | 08:06 | 38:36 | 07:37 +00:29 | 37:27 +01:09 |
| Burpees Broad Jump | 13:02 | 46:42 | 09:30 +03:32 | 45:04 +01:38 |
| Running 5 | 08:15 | 59:44 | 08:02 +00:13 | 54:34 +05:10 |
| Rowing | 05:58 | 01:07:59 | 05:37 +00:21 | 01:02:36 +05:23 |
| Running 6 | 08:07 | 01:13:57 | 07:47 +00:20 | 01:08:13 +05:44 |
| Farmers Carry | 03:26 | 01:22:04 | 03:05 +00:21 | 01:16:00 +06:04 |
| Running 7 | 08:20 | 01:25:30 | 07:52 +00:28 | 01:19:05 +06:25 |
| Sandbag Lunges | 07:28 | 01:33:50 | 09:07 -01:39 | 01:26:57 +06:53 |
| Running 8 | 09:46 | 01:41:18 | 11:01 -01:15 | 01:36:04 +05:14 |
| Wall Balls | 10:08 | 01:51:04 | 11:34 -01:26 | 01:47:05 +03:59 |
| Roxzone | 09:26 | 02:10:32 | 11:53 -02:27 | 02:10:32 |
Kees performed exceptionally well in the running 1 segment, completing it in 00:04:43, which was 01:05 faster than the average time. He also showed strength in the sled push and sled pull segments, finishing both faster than the average time. In terms of pacing, Kees maintained a consistent speed throughout the race, with no significant fluctuations.
To improve in the Burpees Broad Jump segment, Kees should focus on improving his explosive power and agility. Incorporating exercises such as box jumps, plyometric lunges, and lateral hops can help enhance his performance in this area. Additionally, practicing the burpee technique and finding ways to optimize his efficiency during the movement can also contribute to reducing his time.
For the Running 2 and Running 4 segments, Kees should prioritize improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him build the necessary endurance and speed for these segments. Additionally, working on his running form and technique can contribute to more efficient and faster running.
In the Rowing and Ski Erg segments, Kees should focus on improving his technique and power output. Incorporating exercises such as rowing intervals, kettlebell swings, and deadlifts can help strengthen his posterior chain and improve his overall power. Additionally, practicing proper rowing and ski erg technique, including efficient use of the legs, core, and arms, can help optimize his performance in these segments.
To improve in the Farmers Carry segment, Kees should focus on enhancing his grip strength and overall upper body strength. Exercises such as farmer's walks, dead hangs, and grip strengtheners can help improve his grip strength. Additionally, incorporating exercises that target the muscles used during the farmers carry, such as shoulder presses and bent over rows, can contribute to better performance in this segment.
For the Running 5 segment, Kees should work on improving his endurance and maintaining his speed during longer runs. Incorporating longer distance runs, tempo runs, and fartlek training into his routine can help improve his endurance and pacing. Additionally, focusing on maintaining good running form and avoiding overstriding can contribute to more efficient and faster running.
In segments where Kees excels, such as the running 1, sled push, and sled pull, he should aim to maintain his speed and capitalize on his strengths. In segments where he struggles, such as the Burpees Broad Jump and Running 2 and 4, he should focus on maintaining a steady pace and conserving energy for the rest of the race.
Kees should also prioritize proper hydration and fueling during the race to maintain his energy levels. It's important for him to have a well-planned nutrition strategy before, during, and after the race to optimize his performance and recovery.
Overall, Kees has shown great potential in the Hyrox race, and with targeted training and strategic race planning, he can continue to improve his performance and achieve even better results in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Missaoui Karim | 2024 Marseille | 02:11:01 | |
| Han Dongseok | 2024 Incheon | 02:10:14 | |
| Dorsi Craig | 2023 London | 02:10:23 | |
| Tongco Christopher | 2024 Dubai | 02:10:13 | |
| Hopman Jeroen | 2023 Amsterdam | 02:11:01 | |
| Balogun Tope | 2024 Malaga | 02:10:52 | |
| Critchlow Russell | 2022 London | 02:10:41 | |
| Schmölz Lukas | 2024 Vienna - European Championship | 02:10:21 | |
| Ortega Abel | 2023 Anaheim | 02:10:35 | |
| Horton Johny | 2023 Birmingham | 02:10:19 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Amsterdam | 02:04:20 | |
| 2023 Amsterdam | 02:11:17 | |
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