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.
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 Koole Mark'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 Koole Mark'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 Koole Mark'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 Koole Mark'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
04:06.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Mark Koole delivered a solid performance at the 2024 Amsterdam Hyrox race, finishing in the top 41% overall and top 40% in his age group. His overall time was 01:29:35, showcasing a strong running capability with a total running time of 00:41:52, which is 02:52 faster than the average, indicating a stronger runner profile. Mark excelled in running segments, consistently outperforming the average times, particularly in the initial running segment where he started strong. His fast start in Running 1 suggests he may have paced himself aggressively at the beginning. However, the Roxzone time indicates that Mark could benefit from improving his transition efficiency and overall fitness to maintain his pace throughout the race.
Segments to Improve
Burpees Broad Jump: Mark was 02:08 slower than average. To improve, focus on building explosive power and endurance. Exercises such as box jumps, plyometric push-ups, and high-intensity interval training (HIIT) can enhance power and speed. Incorporating drills that simulate race conditions, such as performing burpees after a running segment, can also help.
Roxzone: Mark spent 00:57 longer than average here. To improve transition times, practice quick transitions between running and strength exercises. Incorporate transition drills to simulate race conditions, emphasizing quick equipment handling and mental preparation for the next segment.
Wall Balls: Mark was 00:30 slower than average. Prioritize improving shoulder endurance and core strength. Include medicine ball slams, thrusters, and core stabilization exercises in training. Focus on form correction, such as maintaining a strong squat position and consistent breathing pattern during wall balls.
Sled Pull: To improve the 00:17 deficit, focus on upper body strength and grip endurance. Incorporate sled drags, rope pulls, and farmer carries into training routines. Practice pulling variations that mimic race conditions to enhance performance.
Sandbag Lunges: Mark was 00:08 slower than average. Improve leg endurance and balance with weighted lunges, Bulgarian split squats, and balance drills. Focus on maintaining form under fatigue to minimize time loss in this segment.
Race Strategies
Pacing: Start at a sustainable pace to avoid early fatigue. Although Mark’s initial running segment was strong, maintaining a consistent pace throughout the race is crucial. Implement training runs that focus on even splits to develop this skill.
Transitions: Enhance transition efficiency by practicing quick changes between running and strength exercises. Develop a mental checklist to ensure smooth transitions and minimize Roxzone time.
Strength-Endurance Balance: As a runner, Mark should focus on improving strength-endurance. Incorporate circuit training with a mix of running and strength exercises to build overall resilience and maintain speed during compromised running scenarios.
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