Season 22/23 2023 Rotterdam (938) HYROX (865) Men (575) Molenbeek Luuk

Molenbeek Luuk Hyrox Result

Dive into this athlete’s performance at 2023 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 194 similar athletes.

Performance Highlights

NED NED Flag Men U24 #125033 02:09:16 47th in AG | Top 100.0% 559th | Top 97.2%
-04:51
58:52
Run Total
-00:35
07:22
Avg. Lap
+00:09
06:10
Best Lap
+04:08
58:22
Workout Total
+00:31
07:17
Avg. Workout
+00:40
12:05
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 194 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 194 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Molenbeek Luuk'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 Molenbeek Luuk'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 194 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 Molenbeek Luuk'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 Molenbeek Luuk'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 09:56. Check the detail of the improvement plan below.

04:49 Potential Improvement 48.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 04:49 15:24 to 10:35 48.5%
Sled Pull 01:41 09:09 to 07:28 16.9%
Burpees Broad Jump 01:34 10:12 to 08:38 15.8%
Run Total 01:31 58:52 to 57:21 15.3%
Ski Erg 00:21 05:24 to 05:03 3.5%
Sled Push 00:00 04:14 to 04:14 0.0%
Rowing 00:00 05:19 to 05:19 0.0%
Farmers Carry 00:00 02:37 to 02:37 0.0%
Sandbag Lunges 00:00 06:03 to 06:03 0.0%

Splits Time

Molenbeek Luuk Perfect Race
Splits Total Average Total
Running 1 06:10 00:00 05:52 +00:18 00:00 +00:00
Ski Erg 05:24 06:10 05:00 +00:24 05:52 +00:18
Running 2 06:52 11:34 06:41 +00:11 10:52 +00:42
Sled Push 04:14 18:26 04:08 +00:06 17:33 +00:53
Running 3 07:55 22:40 07:52 +00:03 21:41 +00:59
Sled Pull 09:09 30:35 07:26 +01:43 29:33 +01:02
Running 4 07:41 39:44 07:54 -00:13 36:59 +02:45
Burpees Broad Jump 10:12 47:25 08:57 +01:15 44:53 +02:32
Running 5 07:47 57:37 08:26 -00:39 53:50 +03:47
Rowing 05:19 01:05:24 05:43 -00:24 01:02:16 +03:08
Running 6 06:56 01:10:43 07:57 -01:01 01:07:59 +02:44
Farmers Carry 02:37 01:17:39 03:04 -00:27 01:15:56 +01:43
Running 7 06:50 01:20:16 08:01 -01:11 01:19:00 +01:16
Sandbag Lunges 06:03 01:27:06 08:39 -02:36 01:27:01 +00:05
Running 8 08:46 01:33:09 10:54 -02:08 01:35:40 -02:31
Wall Balls 15:24 01:41:55 11:17 +04:07 01:46:34 -04:39
Roxzone 12:05 02:09:16 11:25 +00:40 02:09:16
Based on 194 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Luuk Molenbeek performed well in the Hyrox race in Rotterdam, finishing with an overall time of 02:09:16. He ranked 559th out of 865 athletes, placing him in the top 64% overall. In his age group (U24), he ranked 47th out of 78 athletes, placing him in the top 60%.

His total running time was 00:58:52, which was 11 seconds faster than the average. This suggests that Luuk has a strong running profile and should focus on maintaining and improving his running abilities. His best running lap was achieved in 00:06:10.

Segments to Improve


Based on the splits analysis, the segments where Luuk lost the most time were Wall Balls, Burpees Broad Jump, Sled Pull, Best Lap, Running 1, Ski Erg, and Running 2. To improve in these segments, Luuk should focus on targeted training strategies and techniques.

1. Wall Balls:
Luuk lost 4 minutes and 14 seconds in this segment, which was 4 minutes slower than the average. To improve his performance in Wall Balls, Luuk should work on his upper body and core strength. Exercises such as medicine ball squats, overhead presses, and wall ball throws can help improve his power and endurance in this movement. Additionally, practicing proper form and technique for efficient wall ball shots will also be beneficial.

2. Burpees Broad Jump:
Luuk lost 10 minutes and 12 seconds in this segment, which was 1 minute and 23 seconds slower than the average. To improve his performance in Burpees Broad Jump, Luuk should focus on both his cardiovascular endurance and explosive power. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his cardiovascular fitness. Additionally, plyometric exercises like box jumps and broad jumps can help enhance his explosive power and improve his performance in this segment.

3. Sled Pull:
Luuk lost 9 minutes and 9 seconds in this segment, which was 54 seconds slower than the average. To improve his performance in Sled Pull, Luuk should focus on his lower body strength and pulling power. Exercises such as deadlifts, squats, and Romanian deadlifts can help improve his lower body strength. Additionally, incorporating specific sled pull training, including both forward and backward pulls, can help improve his pulling power and efficiency.

4. Best Lap:
Luuk's best lap time was 6 minutes and 10 seconds, which was 32 seconds slower than the average. To improve his performance in the best lap, Luuk should focus on his overall running speed and endurance. Incorporating interval training, hill sprints, and tempo runs can help improve his running speed. Additionally, working on his aerobic capacity through long-distance runs and steady-state cardio can enhance his endurance for sustained performance.

5. Running 1, Ski Erg, and Running 2:
Luuk lost time in these segments compared to the average. To improve his performance in these running segments, Luuk should focus on his overall running fitness and efficiency. Incorporating interval training, hill repeats, and tempo runs can help improve his running speed and endurance. Additionally, working on his running form, including proper foot strike and arm swing, can help enhance his running efficiency and reduce energy wastage.

Strategies


During the race, Luuk should implement the following strategies for better performance:

1. Pacing:
It is important for Luuk to maintain a consistent pace throughout the race. Avoid starting too fast and burning out early. Instead, aim for a steady pace that allows for sustained effort and performance.

2. Transitions:
To improve his overall time in the Roxzone, Luuk should work on improving his fitness and transition time. Incorporating specific training drills that focus on quick transitions between exercises will help reduce time spent in the Roxzone.

3. Strength Training:
Luuk should continue to prioritize strength training to improve his performance in strength-related segments. Focus on exercises that target the muscles used in specific movements, such as wall balls and sled pulls, to build strength and power.

4. Running Training:
While Luuk has a strong running profile, he should still prioritize running training to maintain and improve his running speed and endurance. Incorporate a variety of running workouts, including interval training, hill sprints, tempo runs, and long-distance runs, to enhance overall running performance.

Overall, Luuk Molenbeek has shown strong potential in the Hyrox race. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, he can further enhance his performance and achieve even better results in future races.

Similar Athletes
Soon David 2023 Melbourne 02:08:59
Pullan Howard 2023 Manchester 02:09:22
Garate Michael 2024 Anaheim 02:08:46
Bliźniuk Bartosz 2024 Poznan 02:08:57
Vis Robert 2024 Rotterdam 02:08:46
Rege Thomas 2023 New York 02:09:38
Waugh Joe 2024 Houston 02:09:09
Griggio Alessandro 2023 Milan 02:08:48
Omahony Shaun 2023 Birmingham 02:09:34
Sulek Ralf 2019 Karlsruhe 02:09:09

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