Season 22/23 2023 Rotterdam (938) HYROX (865) Men (575) Koole Mark

Koole Mark Hyrox Result

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 1000 similar athletes.

Performance Highlights

NED NED Flag Men 35-39 #142011 01:33:39 70th in AG | Top 68.6% 359th | Top 62.4%
-01:04
45:06
Run Total
-00:07
05:38
Avg. Lap
-01:01
03:51
Best Lap
+01:15
40:59
Workout Total
+00:09
05:07
Avg. Workout
-00:12
07:40
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 Koole Mark'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 Koole Mark'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 Koole Mark'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 Koole Mark'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 03:25. Check the detail of the improvement plan below.

01:08 Potential Improvement 33.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:08 08:06 to 06:58 33.2%
Sled Pull 00:52 06:06 to 05:14 25.4%
Burpees Broad Jump 00:49 06:37 to 05:48 23.9%
Sandbag Lunges 00:16 05:44 to 05:28 7.8%
Sled Push 00:11 03:15 to 03:04 5.4%
Ski Erg 00:06 04:39 to 04:33 2.9%
Run Total 00:03 45:06 to 45:03 1.5%
Rowing 00:00 04:46 to 04:46 0.0%
Farmers Carry 00:00 01:46 to 01:46 0.0%

Splits Time

Koole Mark Perfect Race
Splits Total Average Total
Running 1 03:51 00:00 04:52 -01:01 00:00 +00:00
Ski Erg 04:39 03:51 04:33 +00:06 04:52 -01:01
Running 2 05:36 08:30 05:19 +00:17 09:25 -00:55
Sled Push 03:15 14:06 03:11 +00:04 14:44 -00:38
Running 3 07:33 17:21 05:48 +01:45 17:55 -00:34
Sled Pull 06:06 24:54 05:28 +00:38 23:43 +01:11
Running 4 05:40 31:00 05:48 -00:08 29:11 +01:49
Burpees Broad Jump 06:37 36:40 06:05 +00:32 34:59 +01:41
Running 5 05:37 43:17 06:00 -00:23 41:04 +02:13
Rowing 04:46 48:54 04:58 -00:12 47:04 +01:50
Running 6 05:33 53:40 05:50 -00:17 52:02 +01:38
Farmers Carry 01:46 59:13 02:22 -00:36 57:52 +01:21
Running 7 05:31 01:00:59 05:49 -00:18 01:00:14 +00:45
Sandbag Lunges 05:44 01:06:30 05:41 +00:03 01:06:03 +00:27
Running 8 05:48 01:12:14 06:37 -00:49 01:11:44 +00:30
Wall Balls 08:06 01:18:02 07:26 +00:40 01:18:21 -00:19
Roxzone 07:40 01:33:39 07:52 -00:12 01:33:39
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Mark Koole had a strong performance in the Hyrox race, finishing in the top 41% of all athletes and the top 46% in his age group.
- His overall time of 01:33:39 is respectable, but there are areas where he can improve to enhance his performance.
- Mark's total running time of 00:45:06 is slightly slower than average, indicating that he may benefit from additional running training.
- He performed exceptionally well in Running 1, where he was 50 seconds faster than average. This suggests that he has good running abilities and should continue to focus on this area.

Segments to Improve


1. Running 3:
Mark took 1 minute and 42 seconds longer than average in this segment. To improve his performance, he should work on increasing his running endurance and speed. Interval training, such as hill sprints and tempo runs, can help him build stamina and improve his pace.
2. Burpees Broad Jump:
Mark was 53 seconds slower than average in this segment. To enhance his performance, he should focus on improving his explosiveness and agility. Plyometric exercises like box jumps and burpees can help him develop power and speed for this specific movement.
3. Wall Balls:
Mark spent 38 seconds longer than average in this segment. To improve, he should work on his upper body strength and endurance. Incorporating exercises like push-ups, shoulder presses, and kettlebell swings into his training routine can help him build the necessary strength for wall balls.
4. Running 2:
Mark took 21 seconds longer than average in this segment. To enhance his running performance, he should focus on improving his speed and efficiency. Interval training, tempo runs, and incorporating exercises like lunges and squats into his strength training routine can help him develop the necessary leg strength and power.
5. Sled Pull:
Mark was 18 seconds slower than average in this segment. To improve, he should focus on developing his pulling strength and technique. Incorporating exercises like deadlifts, rows, and sled pulls into his training routine can help him build the necessary strength and improve his performance in this segment.
6. Run Total:
Mark's total running time was slightly slower than average. To enhance his overall running performance, he should focus on improving his endurance and speed. Long-distance runs, interval training, and hill sprints can help him build stamina and improve his pace.

Strategies


- Mark should focus on pacing himself throughout the race to avoid burning out too early. It is important for him to find a sustainable pace that allows him to maintain consistent performance throughout the event.
- He should also work on improving his transitions in the roxzone to reduce the time spent resting or transitioning between exercises. This can be achieved through improving his overall fitness and practicing smooth and efficient transitions during training sessions.
- Additionally, Mark should consider incorporating strength training exercises specific to the Hyrox race, such as sandbag lunges and sled pulls, into his regular training routine to better prepare for the demands of the event.
- It may also be beneficial for Mark to work with a coach or trainer who can provide personalized guidance and develop a training plan tailored to his specific needs and goals.

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
Similar Athletes
Maclennan Declan 2024 Glasgow 01:33:50
Schet Pascal 2023 Amsterdam 01:33:54
Lake James 2022 London 01:33:28
Justa Christian 2018 Hamburg 01:33:12
Akbas Yusuf 2022 Amsterdam 01:33:26
Hezeman Niels 2023 Amsterdam 01:33:15
Turner Luis 2024 Houston 01:33:40
Russo Giuseppe 2024 Rimini 01:33:18
Tirado Jeremy 2022 Chicago 01:33:55
Stumm Sven 2024 Karlsruhe 01:34:00

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Amsterdam 01:27:53
2024 Rotterdam 01:29:55
2024 Amsterdam 01:29:35

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