Koornstra Hans
Hyrox Result
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
466 similar athletes.
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 466 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 466 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Koornstra Hans'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 Koornstra Hans'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 466 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 Koornstra Hans'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 Koornstra Hans'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
07:26.
Check the detail of the improvement plan below.
02:56
Potential Improvement
39.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hans Koornstra's performance in the 2024 Rotterdam HYROX race places him in the top 64% overall and 65% within his age group, showing a solid performance across the board. A notable aspect of his race was his total running time, which was 01:02 faster than average, indicating a stronger profile in running. However, his performance in strength-based exercises, particularly in Sandbag Lunges and Burpees Broad Jump, suggests room for improvement. The splits indicate that Hans could benefit from a more balanced training approach to enhance his strength endurance to match his running capabilities. His pacing seemed to start slower in the initial running segment but improved as the race progressed, suggesting a cautious start but good endurance.
Segments to Improve:
- Sandbag Lunges: Hans's performance in Sandbag Lunges was significantly slower than average, indicating a need for increased lower body strength and endurance. Training Suggestions: Incorporate weighted lunges, step-ups, and Bulgarian split squats into the training routine to build muscle endurance and strength. Additionally, practice lunges with uneven weights to simulate race conditions and improve balance.
- Burpees Broad Jump: Another area for improvement, this segment requires explosive power and stamina. Training Suggestions: Plyometric exercises such as box jumps, broad jumps, and interval burpee sessions can help. Focus on form to ensure maximum efficiency during the movement and incorporate HIIT sessions to improve overall stamina and explosive strength.
- Wall Balls: This segment suggests a need for better upper body strength and coordination. Training Suggestions: Work on shoulder strength and stability with exercises like overhead presses, thrusters, and medicine ball throws. Core strengthening exercises will also help with the stability needed for wall balls.
- Farmers Carry: A slower performance here indicates a need for improved grip strength and core stability. Training Suggestions: Incorporate farmer's walks with progressively heavier weights, grip strength exercises, and core workouts into the training regimen to enhance performance in this area.
Race Strategies:
- Start Pace: Given the slower start in the initial running segment, Hans could benefit from starting slightly faster to avoid playing catch-up later in the race. However, he should balance this with the need to conserve energy for strength-based obstacles.
- Transition Times: With a faster than average Roxzone time, Hans is efficient in transitions but could still seek to minimize any unnecessary delays between exercises. Practicing quick transitions in training, including setting up and moving between exercises, can shave off valuable seconds.
- Strength Endurance Balance: Given Hans's running strength, incorporating more strength-based training while maintaining running endurance will create a more balanced athlete profile. This includes integrating circuit training with a mix of cardio and strength exercises to simulate race conditions.
- Mental Preparation: Mental toughness and strategy play a huge role in HYROX races. Hans should work on visualization techniques and race-day strategies to mentally prepare for the demands of the race, focusing on maintaining a steady pace during running segments and pushing through the difficulty of strength exercises.
By focusing on these key areas for improvement and implementing the suggested strategies, Hans Koornstra can transform his weaknesses into strengths and become a more well-rounded and competitive athlete in future HYROX events.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator