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 1000 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 07:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 06:22 (From 52:27 to 46:05) | 89.5% |
| Sled Push | 00:42 (From 03:53 to 03:11) | 9.8% |
| Rowing | 00:03 (From 05:03 to 05:00) | 0.7% |
| Ski Erg | 00:00 (From 04:29 to 04:29) | 0.0% |
| Sled Pull | 00:00 (From 04:36 to 04:36) | 0.0% |
| BBJ | 00:00 (From 05:52 to 05:52) | 0.0% |
| Farmers Carry | 00:00 (From 02:08 to 02:08) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:59 to 03:59) | 0.0% |
| Wall Balls | 00:00 (From 06:57 to 06:57) | 0.0% |
| Kooijman Dave | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:24 | 00:00 | 04:59 -01:35 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:24 | 04:36 -00:07 | 04:59 -01:35 |
| Running 2 | 07:59 | 07:53 | 05:24 +02:35 | 09:35 -01:42 |
| Sled Push | 03:53 | 15:52 | 03:13 +00:40 | 14:59 +00:53 |
| Running 3 | 08:27 | 19:45 | 05:53 +02:34 | 18:12 +01:33 |
| Sled Pull | 04:36 | 28:12 | 05:39 -01:03 | 24:05 +04:07 |
| Running 4 | 08:10 | 32:48 | 05:54 +02:16 | 29:44 +03:04 |
| Burpees Broad Jump | 05:52 | 40:58 | 06:19 -00:27 | 35:38 +05:20 |
| Running 5 | 05:29 | 46:50 | 06:08 -00:39 | 41:57 +04:53 |
| Rowing | 05:03 | 52:19 | 05:03 +00:00 | 48:05 +04:14 |
| Running 6 | 05:10 | 57:22 | 05:56 -00:46 | 53:08 +04:14 |
| Farmers Carry | 02:08 | 01:02:32 | 02:26 -00:18 | 59:04 +03:28 |
| Running 7 | 05:17 | 01:04:40 | 05:55 -00:38 | 01:01:30 +03:10 |
| Sandbag Lunges | 03:59 | 01:09:57 | 05:54 -01:55 | 01:07:25 +02:32 |
| Running 8 | 08:35 | 01:13:56 | 06:48 +01:47 | 01:13:19 +00:37 |
| Wall Balls | 06:57 | 01:22:31 | 07:40 -00:43 | 01:20:07 +02:24 |
| Roxzone | 06:43 | 01:36:02 | 08:15 -01:32 | 01:36:02 |
In terms of running performance, Dave's best running lap was 00:03:24, which was 01:20 faster than the average. However, his running splits in segments 2, 3, 4, and 8 were slower than the average, indicating areas for improvement. His performance in the other segments, such as Ski Erg, Sled Pull, Burpees Broad Jump, Farmers Carry, Sandbag Lunges, and Wall Balls, were generally on par with or slightly better than the average.
Specific exercises and drills to improve running performance:
- Interval training: Incorporate intervals of high-intensity running followed by periods of lower intensity or recovery. For example, perform 400-meter repeats at a faster pace followed by 200-meter easy jogging recovery.
- Hill repeats: Find a steep hill and perform repeated uphill sprints, focusing on maintaining good form and power. Start with shorter repetitions and gradually increase the distance as fitness improves.
- Tempo runs: Include runs at a comfortably hard pace, just below race pace, for sustained periods. This will help improve endurance and pace control.
Form corrections for running performance improvement:
- Focus on maintaining an efficient and relaxed running form, with a forward lean from the ankles, a slight knee lift, and a mid-foot strike.
- Work on cadence by increasing the number of steps taken per minute, which can lead to improved running efficiency and reduced ground contact time.
In summary, Dave Kooijman had a solid performance in the Hyrox race, with a few areas for improvement. Focusing on improving running endurance and speed, working on faster transitions, and incorporating specific strength training exercises will help him enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Nelissen Knud | 2023 Maastricht European Championships | 01:36:29 | |
| Ojeda Arrona José De Jesús | 2024 Mexico City | 01:36:17 | |
| Chua Hong Shing | 2024 Singapore National Stadium | 01:36:00 | |
| Ames Joe | 2023 Birmingham | 01:35:38 | |
| Kibbler Chris | 2024 Birmingham | 01:35:59 | |
| Pellegrino Virgilio | 2023 Barcelona | 01:35:55 | |
| Hodgkins Alex | 2023 Barcelona | 01:35:46 | |
| Yoo Choong Il | 2024 Incheon | 01:35:45 | |
| Mestres Jose | 2023 Valencia | 01:35:53 | |
| Van Ettinger Frederik Paul Sebastiaan | 2024 Hamburg | 01:35:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam Kooijman Dave | 01:27:51 | |
| 2024 Rotterdam Kooijman Dave | 01:24:15 | |
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Kooijman Dave
