Dive into this athlete’s performance at 2024 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
1000 similar athletes.
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 Koese Elbert'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 Koese Elbert'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 Koese Elbert'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 Koese Elbert'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
03:56.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Elbert Koese showcased a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 34% overall and top 20% in his age group. His overall time was 01:30:58, with a total running time of 00:46:20, which was slightly slower than average. This suggests Elbert has a balanced profile but leans slightly towards strength over running. Notably, Elbert excelled in strength-focused segments like the Sled Push and Wall Balls, significantly outperforming the average times. However, his pacing appeared to be conservative at the start, as indicated by a slower first running segment, and he faced challenges in maintaining momentum in middle running segments and specific exercises like the Burpees Broad Jump and Rowing.
Segments to Improve:
Run Total: Given that Elbert's total running time was slower than average, focusing on improving his running efficiency and endurance is critical. Interval training, consisting of high-intensity sprints followed by short recovery periods, can enhance both speed and cardiovascular capacity. Moreover, incorporating hill repeats will improve leg strength, crucial for maintaining pace in later running segments.
Burpees Broad Jump: Elbert's performance in this segment was below average, suggesting a need to improve explosive strength and coordination. Plyometric exercises, such as box jumps and squat thrusts, will help increase power, while practicing burpees with an emphasis on form and jump distance can directly improve efficiency and speed in this specific segment.
Roxzone: A faster-than-average Roxzone time indicates efficient transitions, but there's room for improvement in overall fitness. Circuit training, combining cardio with strength exercises, can enhance his ability to recover quickly and maintain a higher intensity throughout the race.
Rowing: To improve rowing times, focus on technique refinement and endurance. High-intensity interval training (HIIT) on the rowing machine can improve cardiovascular endurance, while technique drills emphasizing proper form and efficient stroke can maximize power output.
Ski Erg: Similar to rowing, improving performance on the Ski Erg involves a combination of technique and endurance work. Interval sessions focusing on maintaining a high stroke rate with proper form will enhance efficiency and power.
Race Strategies:
Effective Pacing: Elbert should aim for a more aggressive start to avoid losing time in the initial running segments. Breaking the race into thirds and planning to gradually increase effort can help manage energy levels and maintain a strong pace throughout.
Strength Segment Focus: Given his strength in specific exercises, Elbert should capitalize on these segments to gain time. However, it's essential to balance effort to avoid fatigue that could negatively impact running segments. Practicing the transition from strength exercises to running in training can help prepare for this.
Transition Efficiency: Reducing time in the Roxzone by practicing swift and efficient transitions between exercises can shave seconds off the overall time. Simulating race conditions in training, including setup and equipment changes, can improve this aspect.
Strategic Recovery: Implementing active recovery strategies during easier segments or transitions can help maintain overall performance. Focusing on deep, controlled breathing and dynamic stretches during these periods can aid in faster recovery.
By addressing these specific areas of improvement with targeted training and strategic race planning, Elbert Koese has the potential to significantly enhance his performance in future HYROX events.