Koks Jeroen Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

NED NED Flag Men 30-34 #121041 01:18:06 151st in AG | Top 30.5% 568th | Top 25.5%
+02:49
42:11
Run Total
+00:21
05:16
Avg. Lap
+00:52
05:09
Best Lap
-02:55
29:56
Workout Total
-00:22
03:44
Avg. Workout
+00:08
06:02
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 Koks Jeroen'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 Koks Jeroen'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 Koks Jeroen'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 Koks Jeroen'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 05:04. Check the detail of the improvement plan below.

04:04 Potential Improvement 80.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:04 42:11 to 38:07 80.3%
Burpees Broad Jump 00:47 04:59 to 04:12 15.5%
Farmers Carry 00:09 01:57 to 01:48 3.0%
Rowing 00:04 04:36 to 04:32 1.3%
Ski Erg 00:00 04:11 to 04:11 0.0%
Sled Push 00:00 01:58 to 01:58 0.0%
Sled Pull 00:00 03:34 to 03:34 0.0%
Sandbag Lunges 00:00 03:37 to 03:37 0.0%
Wall Balls 00:00 05:04 to 05:04 0.0%

Splits Time

Koks Jeroen Perfect Race
Splits Total Average Total
Running 1 03:46 00:00 04:18 -00:32 00:00 +00:00
Ski Erg 04:11 03:46 04:19 -00:08 04:18 -00:32
Running 2 05:09 07:57 04:37 +00:32 08:37 -00:40
Sled Push 01:58 13:06 02:39 -00:41 13:14 -00:08
Running 3 05:52 15:04 04:59 +00:53 15:53 -00:49
Sled Pull 03:34 20:56 04:25 -00:51 20:52 +00:04
Running 4 05:22 24:30 04:58 +00:24 25:17 -00:47
Burpees Broad Jump 04:59 29:52 04:36 +00:23 30:15 -00:23
Running 5 05:39 34:51 05:06 +00:33 34:51 +00:00
Rowing 04:36 40:30 04:38 -00:02 39:57 +00:33
Running 6 05:24 45:06 04:59 +00:25 44:35 +00:31
Farmers Carry 01:57 50:30 02:00 -00:03 49:34 +00:56
Running 7 05:10 52:27 04:58 +00:12 51:34 +00:53
Sandbag Lunges 03:37 57:37 04:32 -00:55 56:32 +01:05
Running 8 05:53 01:01:14 05:26 +00:27 01:01:04 +00:10
Wall Balls 05:04 01:07:07 05:42 -00:38 01:06:30 +00:37
Roxzone 06:02 01:18:06 05:54 +00:08 01:18:06
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Jeroen Koks delivered a commendable performance at the 2024 Amsterdam Hyrox, finishing in the top 18% overall and top 22% in his age group. His strength segments, notably the Sled Push, Sled Pull, and Sandbag Lunges, were outstanding, placing him well within the top 10% for these exercises. However, his total running time was 2:25 slower than average, indicating room for improvement in running efficiency. The pacing analysis shows that Jeroen started strong with a fast initial run but faced a decline in speed in subsequent running segments, suggesting a possible endurance issue or initial overexertion. Overall, Jeroen demonstrates a hybrid profile, excelling in strength exercises but needing to enhance his running performance.

Segments to Improve

  • Total Running Time: Jeroen's running segments, particularly running 2, 3, and 5, were noticeably slower than average. To enhance his running performance, he should focus on building endurance and running efficiency. Incorporate interval training, such as 400m repeats at a slightly faster pace than his race pace, and tempo runs to build speed endurance. Additionally, consider integrating long, slow-distance runs to improve aerobic capacity.
  • Burpees Broad Jump: This segment was 30 seconds slower than average. Improve his explosive power and efficiency with plyometric exercises such as box jumps and burpee variations. Focus on maintaining a steady pace with consistent breathing during the burpees to avoid fatigue.
  • Roxzone: Jeroen's transition times were slower, indicating potential rest periods that could be optimized. Practice efficient transition techniques and minimize downtime between stations. Drills such as practicing quick gear changes and maintaining a jogging pace between segments can help reduce transition times.

Race Strategies

  • Pacing Strategy: Avoid starting too fast, which can lead to early fatigue. Aim to maintain a consistent pace closer to his average race pace throughout the race. Use the initial runs to find a rhythm rather than pushing for top speed.
  • Energy Management: Focus on energy conservation during strength exercises to ensure sufficient reserves for running segments. Implement a breathing technique that complements the rhythm of each exercise to maintain energy levels.
  • Transition Efficiency: Practice transitions between different exercises to minimize time spent in the roxzone. Develop a mental checklist to ensure smooth and quick gear handling and movement between stations.

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
Hellings Joshua 2024 Melbourne 01:18:13
Bayer Daniel 2022 Frankfurt 01:18:04
Ter Voort Jacco 2024 Rotterdam 01:18:34
Cheyne Angus 2024 Birmingham 01:18:11
Haddadi Camil 2024 Marseille 01:17:43
Arguelles Lopez Antonio 2024 Birmingham 01:17:40
Hardman Chris 2024 Copenhagen 01:17:38
Davis Luke 2024 Birmingham 01:18:28
King Rob 2024 Birmingham 01:18:07
Hijkoop Rogier 2024 Amsterdam 01:18:18

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Rotterdam 01:19:07
2024 Maastricht 01:18:52
2024 Hamburg 01:16:47

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