Bakkenes Dave Hyrox Result

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.

Performance Highlights

NED NED Flag Men 45-49 #102034 01:28:02 31st in AG | Top 39.7% 491st | Top 45.5%
+04:09
47:53
Run Total
+00:32
05:59
Avg. Lap
-00:44
03:54
Best Lap
-02:25
34:51
Workout Total
-00:18
04:21
Avg. Workout
-01:43
05:21
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 Bakkenes Dave'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 Bakkenes Dave'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 Bakkenes Dave'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 Bakkenes Dave'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 06:04. Check the detail of the improvement plan below.

05:13 Potential Improvement 86.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:13 47:53 to 42:40 86.0%
Sled Pull 00:25 05:14 to 04:49 6.9%
Farmers Carry 00:14 02:21 to 02:07 3.8%
Sled Push 00:11 03:00 to 02:49 3.0%
Ski Erg 00:01 04:27 to 04:26 0.3%
Burpees Broad Jump 00:00 04:11 to 04:11 0.0%
Rowing 00:00 04:39 to 04:39 0.0%
Sandbag Lunges 00:00 04:46 to 04:46 0.0%
Wall Balls 00:00 06:13 to 06:13 0.0%

Splits Time

Bakkenes Dave Perfect Race
Splits Total Average Total
Running 1 03:54 00:00 04:41 -00:47 00:00 +00:00
Ski Erg 04:27 03:54 04:29 -00:02 04:41 -00:47
Running 2 05:44 08:21 05:04 +00:40 09:10 -00:49
Sled Push 03:00 14:05 02:59 +00:01 14:14 -00:09
Running 3 06:09 17:05 05:32 +00:37 17:13 -00:08
Sled Pull 05:14 23:14 05:05 +00:09 22:45 +00:29
Running 4 06:11 28:28 05:30 +00:41 27:50 +00:38
Burpees Broad Jump 04:11 34:39 05:34 -01:23 33:20 +01:19
Running 5 06:09 38:50 05:41 +00:28 38:54 -00:04
Rowing 04:39 44:59 04:52 -00:13 44:35 +00:24
Running 6 06:08 49:38 05:32 +00:36 49:27 +00:11
Farmers Carry 02:21 55:46 02:14 +00:07 54:59 +00:47
Running 7 06:15 58:07 05:32 +00:43 57:13 +00:54
Sandbag Lunges 04:46 01:04:22 05:18 -00:32 01:02:45 +01:37
Running 8 07:28 01:09:08 06:10 +01:18 01:08:03 +01:05
Wall Balls 06:13 01:16:36 06:45 -00:32 01:14:13 +02:23
Roxzone 05:21 01:28:02 07:04 -01:43 01:28:02
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Dave Bakkenes had a solid performance in the Hyrox race in Amsterdam, finishing with an overall rank of 491 out of 1473 athletes, placing him in the top 33% of all participants. In his age group (45-49), he ranked 31 out of 109 athletes, which is in the top 28%.
- His overall time was 01:28:02, with a total running time of 00:47:53. His total running time was 05:49 slower than the average for his finish time, indicating that he could improve his running performance.
- Dave's best running lap was 00:03:54, which was 00:36 faster than the average for his finish time.

Segments to Improve


1. Running 2:
Dave's time for running segment 2 (00:05:44) was 00:41 slower than the average. To improve this segment, he should focus on increasing his running speed and endurance. Specific training strategies for this segment could include:
- Interval training: Incorporate high-intensity interval training (HIIT) sessions, alternating between short bursts of maximum effort running and recovery periods.
- Long-distance runs: Include longer runs in Dave's training routine to improve endurance and stamina.
- Hill sprints: Incorporate hill sprints into his training to build leg strength and improve speed.

2. Running 4:
Dave's time for running segment 4 (00:06:11) was 00:41 slower than the average. Similar to running segment 2, he should focus on improving his running speed and endurance. Training strategies for this segment could include:
- Tempo runs: Incorporate tempo runs at a slightly faster pace than his race pace to improve his overall speed and endurance.
- Fartlek training: Include fartlek runs, which involve alternating between periods of fast running and slower recovery running, to improve his ability to change pace during the race.
- Plyometric exercises: Integrate plyometric exercises, such as bounding and skipping, to improve power and explosiveness in his running stride.

3. Running 7:
Dave's time for running segment 7 (00:06:15) was 00:45 slower than the average. To improve this segment, he should focus on maintaining his running pace and endurance throughout the race. Training strategies for this segment could include:
- Progressive runs: Incorporate progressive runs into his training routine, gradually increasing his pace throughout the run to simulate race conditions.
- Endurance training: Focus on longer runs at a steady pace to build endurance and improve his ability to maintain a consistent speed.
- Strength training: Include strength training exercises, such as squats and lunges, to improve leg strength and help maintain his running form during longer distances.

Strategies


- Pacing: Dave should work on pacing himself evenly throughout the race to avoid burning out early on. This will help him maintain a consistent speed and avoid slowing down in later segments.
- Transition time: To improve his overall race time, Dave should focus on minimizing his transition time between segments. This can be achieved through practicing efficient transitions during training sessions and focusing on smooth and quick movements between exercises.
- Hydration and nutrition: Proper hydration and nutrition are crucial for optimal performance in endurance events like Hyrox. Dave should develop a hydration and nutrition plan tailored to his specific needs and practice implementing it during training sessions to ensure he is adequately fueled and hydrated on race day.
- Mental preparation: Hyrox races can be physically demanding, so Dave should also focus on mental preparation. This can include visualization techniques, positive affirmations, and developing a race-day mindset to stay focused and motivated throughout the race.

Overall, Dave Bakkenes had a strong performance in the Hyrox race in Amsterdam. To improve his performance in future races, he should focus on improving his running speed and endurance, particularly in segments 2, 4, and 7. Implementing specific training strategies, such as interval training, hill sprints, and strength training, will help him enhance his running performance. Additionally, working on pacing, minimizing transition time, and proper hydration and nutrition will contribute to a better overall race experience.

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
Telford Ben 2022 London 01:28:27
Wilson Lee 2023 Glasgow 01:27:41
Hristoskov Evgeni 2023 Barcelona 01:28:16
Wiechmann Rowan 2024 Rotterdam 01:27:59
Mc Garry Patrick 2023 Köln 01:27:58
Southwell Jared 2023 Manchester 01:27:41
Laan David 2024 Perth 01:28:20
Acham Tyler 2024 Fort Lauderdale 01:27:40
König Robert 2022 München 01:27:52
Rosquillo Hannibal 2024 Hong Kong 01:28:16

Measure Your Performance Against Top Athletes

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