Kooij Rick
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.
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 Kooij Rick'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 Kooij Rick'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 Kooij Rick'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 Kooij Rick'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
04:50.
Check the detail of the improvement plan below.
02:32
Potential Improvement
52.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Rick Kooij delivered a commendable performance in the 2024 Amsterdam HYROX race, ranking 1078th overall and 200th in his age group, which places him in the top 36% of his category. His total running time was notably strong, being 1:22 faster than average, indicating a strong running profile. His best running lap was a swift 00:05:09, showcasing his proficiency in pacing and endurance. However, the performance across the running segments suggests that Rick may have started the race too fast, with Running 1 being significantly faster than average. This pattern could have impacted his endurance in subsequent segments, particularly in strength exercises.
Segments to Improve
- Wall Balls (00:02:07 slower than average): This was the weakest segment, with a significant time lag. Rick should focus on improving his wall ball technique, emphasizing efficient squats and consistent throws. Suggested Exercises: Wall ball drills focusing on form, squat endurance exercises, and shoulder strengthening workouts.
- Burpees Broad Jump (00:00:37 slower than average): Improving explosive strength and cardiovascular endurance can enhance performance in this segment. Suggested Exercises: Box jumps for explosive power, burpee intervals for endurance, and plyometric training for agility.
- Sandbag Lunges (00:00:39 slower than average): Building lower body strength and stability is crucial. Suggested Exercises: Weighted lunges, core strengthening exercises, and balance drills to improve stability and efficiency.
- Ski Erg (00:00:14 slower than average): To enhance performance, focus on improving upper body endurance and ski technique. Suggested Exercises: Ski erg intervals with varied resistance, upper body circuit training, and core strengthening routines.
Race Strategies
- Pacing Strategy: Start the race at a slightly more conservative pace to maintain energy levels for later strength segments, preventing early fatigue.
- Transition Efficiency: Work on minimizing time in the Roxzone to improve overall race time. Practice quick and smooth transitions between exercises during training.
- Compromised Running: Incorporate compromised running drills post-strength exercises in training to simulate race conditions, improving the ability to maintain running speed after high-intensity segments.
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Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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