Van Der Sterren Koen Hyrox Result

Dive into this athlete’s performance at 2024 Maastricht 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 40-44 #121008 01:32:16 72nd in AG | Top 72.0% 513th | Top 65.9%
-01:32
43:59
Run Total
-00:11
05:30
Avg. Lap
+00:05
04:53
Best Lap
+02:18
41:28
Workout Total
+00:18
05:11
Avg. Workout
-00:44
06:54
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 Van Der Sterren Koen'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 Van Der Sterren Koen'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 Van Der Sterren Koen'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 Van Der Sterren Koen'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 04:41. Check the detail of the improvement plan below.

03:06 Potential Improvement 66.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:06 09:51 to 06:45 66.2%
Sandbag Lunges 00:33 05:52 to 05:19 11.7%
Farmers Carry 00:32 02:45 to 02:13 11.4%
Ski Erg 00:28 04:58 to 04:30 10.0%
Burpees Broad Jump 00:02 05:39 to 05:37 0.7%
Sled Push 00:00 02:55 to 02:55 0.0%
Sled Pull 00:00 04:42 to 04:42 0.0%
Rowing 00:00 04:46 to 04:46 0.0%
Run Total 00:00 43:59 to 43:59 0.0%

Splits Time

Van Der Sterren Koen Perfect Race
Splits Total Average Total
Running 1 05:44 00:00 04:47 +00:57 00:00 +00:00
Ski Erg 04:58 05:44 04:33 +00:25 04:47 +00:57
Running 2 04:53 10:42 05:16 -00:23 09:20 +01:22
Sled Push 02:55 15:35 03:08 -00:13 14:36 +00:59
Running 3 05:21 18:30 05:45 -00:24 17:44 +00:46
Sled Pull 04:42 23:51 05:24 -00:42 23:29 +00:22
Running 4 05:16 28:33 05:44 -00:28 28:53 -00:20
Burpees Broad Jump 05:39 33:49 05:58 -00:19 34:37 -00:48
Running 5 05:21 39:28 05:56 -00:35 40:35 -01:07
Rowing 04:46 44:49 04:58 -00:12 46:31 -01:42
Running 6 05:23 49:35 05:46 -00:23 51:29 -01:54
Farmers Carry 02:45 54:58 02:22 +00:23 57:15 -02:17
Running 7 05:36 57:43 05:44 -00:08 59:37 -01:54
Sandbag Lunges 05:52 01:03:19 05:34 +00:18 01:05:21 -02:02
Running 8 06:31 01:09:11 06:30 +00:01 01:10:55 -01:44
Wall Balls 09:51 01:15:42 07:13 +02:38 01:17:25 -01:43
Roxzone 06:54 01:32:16 07:38 -00:44 01:32:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Koen Van Der Sterren performed well in the 2024 Maastricht Hyrox race, finishing in the top 46% of all athletes and top 50% in his age group. His overall time of 01:32:16 was solid, with a total running time of 00:43:59, which was 8 seconds faster than the average.

In terms of pacing, Koen had a consistent performance throughout the race. His splits were generally within an acceptable range, with a few segments where he performed exceptionally well or could have improved.

Koen's profile leans more towards a runner, as indicated by his faster-than-average total running time. However, there is still room for improvement in both his running and strength performance.

Segments to Improve


1. Wall Balls:
Koen lost significant time during the Wall Balls segment, taking 02:40 longer than the average. To improve this, he should focus on increasing his upper body and core strength, as well as working on his technique for efficient wall ball shots. Specific exercises to consider include shoulder presses, kettlebell swings, and wall ball shots with proper form. Additionally, practicing pacing and managing fatigue during this segment will be crucial.

2. Running 1:
Koen was 01:05 slower than the average in the first running segment. To improve his running speed and endurance, he should incorporate interval training, hill sprints, and tempo runs into his training routine. Working on proper running form and maintaining a consistent pace will also be beneficial.

3. Ski Erg:
Koen was 00:29 slower than the average during the Ski Erg segment. To improve his performance, he should focus on building upper body strength, particularly in the arms and shoulders. Incorporating exercises such as rowing, pull-ups, and tricep dips will help improve his Ski Erg time. Additionally, practicing efficient technique on the Ski Erg machine will be important.

4. Sandbag Lunges:
Koen took 00:22 longer than the average in the Sandbag Lunges segment. To improve this, he should work on strengthening his lower body, particularly the quadriceps and glutes. Exercises such as squats, lunges, and Bulgarian split squats will help improve his strength and stability during the lunges. Additionally, practicing proper form and pacing during this segment will be beneficial.

5. Farmers Carry:
Koen was 00:20 slower than the average during the Farmers Carry. To improve his performance, he should focus on grip strength and overall upper body strength. Incorporating exercises such as farmer's carries, deadlifts, and kettlebell swings will help improve his grip strength and endurance. Additionally, practicing efficient technique and maintaining a steady pace during the carry will be important.

6. Best Lap:
Koen's best lap time was 00:04:53, indicating that he performed exceptionally well in this segment. To maintain this level of performance, he should continue to focus on maintaining a steady pace and efficient technique during his best lap, while also incorporating interval training and tempo runs into his training routine.

Strategies


During the race, Koen should focus on pacing himself appropriately to avoid burnout. He should aim to maintain a consistent pace throughout each segment, avoiding starting too fast and then slowing down significantly towards the end. Incorporating interval training and tempo runs into his training routine will help him develop a sense of pacing.

Additionally, Koen should prioritize proper form and technique during each segment. This will help him perform the exercises efficiently and reduce the risk of injury. Practicing transitions between exercises will also be important to minimize time spent in the Roxzone.

Overall, Koen should continue to focus on improving his overall fitness, with specific emphasis on strength and running. Incorporating the suggested exercises, drills, and training routines tailored to his areas of improvement will help him enhance his performance in future races.

Similar Athletes
Oechsler Benjamin 2024 Frankfurt 01:31:48
Thompson Andrew 2024 Sports Direct HYROX London 01:32:06
Lampitelli Salvatore 2024 Milan 01:32:03
Storey Jonathan 2024 Poznan 01:32:32
Andersen Ruben 2024 Malaga 01:32:42
Melocchi Luca Domenico Mattia 2024 Milan 01:32:22
Quinn Jonathan 2024 Birmingham 01:31:48
Davidian Simon 2023 München 01:32:43
Veit Mario 2020 Karlsruhe 01:31:54
Madex Justin 2024 Brisbane 01:32:10

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