Dekker Mike Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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 Flag Dekker Mike Man Men 40-44 #130016 01:32:36 96th in AG | Top 52.2% 745th | Top 54.0%
-01:20
44:24
Run Total
-00:10
05:33
Avg. Lap
+00:01
04:51
Best Lap
+02:37
41:47
Workout Total
+00:20
05:13
Avg. Workout
-01:12
06:30
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 44 to 86.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

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!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 290 to 394.
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Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 136 to 433.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -72 to 120.
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Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5431 to 5715.
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Spread of Splits Time

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.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
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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 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 04:08. Check the detail of the improvement plan below.

01:30 Potential Improvement 36.3% Focus During Training

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Bar chart with 55 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 600.
The chart has 1 Y axis displaying values. Data ranges from 2 to 5182.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sled Pull 01:30 (From 06:39 to 05:09) 36.3%
BBJ 01:02 (From 06:42 to 05:40) 25.0%
Sandbag Lunges 00:32 (From 05:54 to 05:22) 12.9%
Wall Balls 00:23 (From 07:12 to 06:49) 9.3%
Rowing 00:15 (From 05:09 to 04:54) 6.0%
Sled Push 00:14 (From 03:14 to 03:00) 5.6%
Ski Erg 00:10 (From 04:41 to 04:31) 4.0%
Farmers Carry 00:02 (From 02:16 to 02:14) 0.8%
Run Total 00:00 (From 44:24 to 44:24) 0.0%

Splits Time

Dekker Mike Perfect Race
Splits Total Average Total
Running 1 05:21 00:00 04:51 +00:30 00:00 +00:00
Ski Erg 04:41 05:21 04:33 +00:08 04:51 +00:30
Running 2 04:51 10:02 05:18 -00:27 09:24 +00:38
Sled Push 03:14 14:53 03:08 +00:06 14:42 +00:11
Running 3 05:25 18:07 05:46 -00:21 17:50 +00:17
Sled Pull 06:39 23:32 05:23 +01:16 23:36 -00:04
Running 4 05:43 30:11 05:45 -00:02 28:59 +01:12
Burpees Broad Jump 06:42 35:54 05:59 +00:43 34:44 +01:10
Running 5 05:53 42:36 05:57 -00:04 40:43 +01:53
Rowing 05:09 48:29 04:58 +00:11 46:40 +01:49
Running 6 05:26 53:38 05:48 -00:22 51:38 +02:00
Farmers Carry 02:16 59:04 02:21 -00:05 57:26 +01:38
Running 7 05:36 01:01:20 05:45 -00:09 59:47 +01:33
Sandbag Lunges 05:54 01:06:56 05:35 +00:19 01:05:32 +01:24
Running 8 06:12 01:12:50 06:34 -00:22 01:11:07 +01:43
Wall Balls 07:12 01:19:02 07:13 -00:01 01:17:41 +01:21
Roxzone 06:30 01:32:36 07:42 -01:12 01:32:36
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Mike Dekker showcased a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 37% of all athletes and top 35% in his age group. A standout aspect of Mike's performance is his total running time, which was 01:40 faster than the average, illustrating a strong runner profile. However, the analysis indicates a mixed pacing strategy where Mike started slightly slower in the initial running segment but improved pace in subsequent runs. This suggests a cautious start, which may have helped conserve energy for later stages but also indicates room for optimizing pacing strategy. His performance in strength segments varied, with specific areas identified for improvement, indicating a more hybrid athlete profile with a leaning towards running.

Segments to Improve:

  • Sled Pull: Mike's sled pull segment was significantly slower than average. To improve, focus on building lower body strength and power through exercises like deadlifts, squats, and sled drags. Practicing the actual sled pull with incremental weight can also help adapt his technique and endurance for this specific challenge. Incorporating interval training with high resistance can simulate the race condition, improving both strength and metabolic conditioning.
  • Burpees Broad Jump: This segment, being slower, indicates a need for enhanced explosive power and coordination. Plyometric exercises such as box jumps, broad jumps, and burpees without the jump should be included in training to improve explosive strength and efficiency in movement. Emphasis on form during burpees, focusing on hip extension and arm swing during the jump, could also enhance performance.
  • Sandbag Lunges: The slower time suggests a need for targeted lower body endurance and strength, particularly in unilateral movements. Bulgarian split squats, lunges with weight (progressing to sandbag to mimic race conditions), and step-ups can build the necessary muscular endurance and strength. Additionally, incorporating core stability exercises will aid in maintaining form and efficiency during the lunges.

Race Strategies:

  • Pacing: Given Mike's strong running performance but cautious start, a more aggressive initial pace could be beneficial, especially if his endurance training supports this approach. Incremental pacing strategies, where he gradually increases his speed through the running segments, can also be explored to optimize his strong running capabilities. Regular time trials in training can help Mike find his optimal pacing strategy.
  • Transition and Roxzone Efficiency: Mike's Roxzone time suggests better than average transition times, but there's still room for improvement. Practicing quick transitions between exercises and running in training, including setting up mock transition zones, can reduce time spent in the Roxzone. Focus on reducing downtime and improving efficiency in moving from one exercise to the next.
  • Strength and Endurance Balance: Given Mike's running prowess, incorporating more strength-focused training while maintaining running performance is crucial. This includes integrating strength workouts that mimic race day challenges and endurance running that includes varied paces and inclines to simulate race conditions. A balanced approach in training can help Mike become more well-rounded, improving his performance in weaker segments without compromising his running advantage.

By addressing these specific areas of improvement with targeted training and strategic race planning, Mike Dekker can significantly enhance his performance in future HYROX races. Focusing on transforming weaker segments into strengths while capitalizing on his running abilities will be key to climbing the ranks in his age group and overall standings.

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.

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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 8 to 93.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Koboah Edmund 2024 Dallas 01:32:41
Stabile Joseph 2022 New York 01:32:17
Soltani Iman 2024 Melbourne 01:32:52
Charles Nicholas 2024 Sports Direct HYROX London 01:33:01
O Donaile Sean 2024 Dublin 01:32:17
Burns David 2024 Birmingham 01:32:48
Huisman Michel 2024 Rotterdam 01:32:28
Gowans Alan 2024 Glasgow 01:32:57
Sanders Daniel 2024 Brisbane 01:32:19
De Ruiter Bas 2024 Madrid 01:32:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Frankfurt Dekker Mike 01:27:24
2023 München Dekker Mike 01:28:48
2024 Köln Dekker Mike, Guiaux Bodine 01:17:31
2024 Maastricht Dekker Mike, Van Swinderen Jurriaan 01:08:41
2023 Amsterdam Dekker Mike, Brand Rifka 01:18:32
2024 Amsterdam Pollen Marc, Dekker Mike 01:04:55

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Pace Calculator

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