Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Koning Leroy

Koning Leroy 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 NED Flag Men 25-29 #132029 01:42:20 239th in AG | Top 85.1% 1064th | Top 77.1%
-01:31
48:28
Run Total
-00:10
06:04
Avg. Lap
+00:18
05:27
Best Lap
+01:17
44:50
Workout Total
+00:10
05:36
Avg. Workout
+00:14
09:07
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 Koning Leroy'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 Koning Leroy'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 Koning Leroy'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 Koning Leroy'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 04:02. Check the detail of the improvement plan below.

02:56 Potential Improvement 72.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:56 11:01 to 08:05 72.7%
Ski Erg 00:27 05:10 to 04:43 11.2%
Farmers Carry 00:27 03:01 to 02:34 11.2%
Rowing 00:12 05:21 to 05:09 5.0%
Sled Push 00:00 03:19 to 03:19 0.0%
Sled Pull 00:00 05:53 to 05:53 0.0%
Burpees Broad Jump 00:00 06:17 to 06:17 0.0%
Sandbag Lunges 00:00 04:48 to 04:48 0.0%
Run Total 00:00 48:28 to 48:28 0.0%

Splits Time

Koning Leroy Perfect Race
Splits Total Average Total
Running 1 05:47 00:00 05:11 +00:36 00:00 +00:00
Ski Erg 05:10 05:47 04:41 +00:29 05:11 +00:36
Running 2 05:27 10:57 05:40 -00:13 09:52 +01:05
Sled Push 03:19 16:24 03:30 -00:11 15:32 +00:52
Running 3 06:07 19:43 06:16 -00:09 19:02 +00:41
Sled Pull 05:53 25:50 06:05 -00:12 25:18 +00:32
Running 4 06:08 31:43 06:14 -00:06 31:23 +00:20
Burpees Broad Jump 06:17 37:51 06:52 -00:35 37:37 +00:14
Running 5 06:25 44:08 06:30 -00:05 44:29 -00:21
Rowing 05:21 50:33 05:11 +00:10 50:59 -00:26
Running 6 06:00 55:54 06:20 -00:20 56:10 -00:16
Farmers Carry 03:01 01:01:54 02:36 +00:25 01:02:30 -00:36
Running 7 05:58 01:04:55 06:19 -00:21 01:05:06 -00:11
Sandbag Lunges 04:48 01:10:53 06:21 -01:33 01:11:25 -00:32
Running 8 06:41 01:15:41 07:24 -00:43 01:17:46 -02:05
Wall Balls 11:01 01:22:22 08:17 +02:44 01:25:10 -02:48
Roxzone 09:07 01:42:20 08:53 +00:14 01:42:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Leroy Koning's performance in the 2024 Rotterdam HYROX race places him solidly in the mid-tier of his age group and the overall field, showcasing a commendable effort. His total running time was notably faster than average, indicating a stronger runner profile. However, this advantage was somewhat offset by slower times in several strength-focused exercises and transitions (Roxzone). A particularly slow performance in the Wall Balls segment, alongside noticeable delays in the Roxzone, Farmers Carry, and Ski Erg, suggests areas where improvements could yield significant gains. Leroy's pacing appeared to start slower in the initial running segment but improved as the race progressed, suggesting a need for a more balanced approach to pacing from the onset.

Segments to Improve:

  • Wall Balls: Leroy's performance in this segment significantly lagged behind the average, indicating a need to improve both strength and endurance. Incorporating high-rep wall ball workouts, focusing on maintaining form under fatigue, can help. Exercises like thrusters and kettlebell swings can build the requisite core and shoulder endurance. Practicing wall balls in a fatigued state, simulating race conditions, will also be beneficial.
  • Roxzone: A slower transition time suggests room for improvement in overall fitness and efficiency between exercises. Interval training that mimics the race's structure, alternating between cardio and strength exercises with minimal rest, can improve transition times. Practicing quick transitions in training sessions, focusing on reducing rest time and efficiently moving between exercises, will help shave off precious seconds.
  • Farmers Carry: This segment's slower time indicates a need for enhanced grip strength and endurance. Incorporating grip-specific exercises such as dead hangs, farmer's walks with increasing distances, and heavy barbell holds can improve performance. Additionally, building core stability through planks and heavy carries will aid in maintaining form and speed under load.
  • Sled Pull: To improve in this area, Leroy should focus on leg strength and power. Weighted sled pushes and pulls, heavy deadlifts, and power cleans can build the necessary leg power. Incorporating hill sprints and weighted vest workouts will also improve his ability to maintain speed and power throughout the sled pull.

Race Strategies:

  • Pacing: Leroy should aim for a more consistent pace throughout the race, avoiding starting too slow in the initial running segments. Interval training that mirrors race pacing can help him find and maintain an optimal pace from the start.
  • Strength and Endurance Balance: Given Leroy's runner profile, a focused effort on improving strength endurance is crucial. Blending strength training with cardio elements, such as circuit training, can enhance his ability to maintain performance levels in strength-focused tasks.
  • Transitions (Roxzone): Improving fitness levels through varied, high-intensity workouts will help decrease transition times. Practicing specific transitions between running and strength exercises can also make these movements more efficient during the race.
  • Mid-Race Nutrition and Hydration: Proper hydration and nutrition strategies can play a significant role in maintaining energy levels and performance throughout the race. Leroy should test different strategies during training to find what works best for his body.

By focusing on these targeted improvements and strategies, Leroy Koning has the potential to significantly enhance his performance in future HYROX races. Building on his running strengths while shoring up weaknesses in strength exercises and transitions will make him a more well-rounded and competitive athlete.

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
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