Koenders Roy 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 557 similar athletes.

Performance Highlights

NED NED Flag Men 35-39 #204003 01:16:18 16th in AG | Top 21.9% 93rd | Top 28.7%
+02:47
39:31
Run Total
+00:21
04:56
Avg. Lap
+01:02
04:56
Best Lap
-02:56
31:24
Workout Total
-00:22
03:55
Avg. Workout
+00:13
05:27
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 Pro 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!

Based on 557 athletes with similar finish time in Hyrox Pro 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.

Based on 557 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

Here’s the full breakdown of Koenders Roy's 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 Koenders Roy hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 557 athletes with similar finish time in Hyrox Pro 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.

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 Koenders Roy’s 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.

Percentile based on all the athletes who competed in Hyrox Pro 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 Koenders Roy'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 05:03. Check the detail of the improvement plan below.

03:58 Potential Improvement 78.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 03:58 39:31 to 35:33 78.5%
Burpees Broad Jump 00:43 04:18 to 03:35 14.2%
Rowing 00:10 04:30 to 04:20 3.3%
Ski Erg 00:06 04:08 to 04:02 2.0%
Sandbag Lunges 00:06 04:23 to 04:17 2.0%
Sled Push 00:00 02:40 to 02:40 0.0%
Sled Pull 00:00 04:10 to 04:10 0.0%
Farmers Carry 00:00 01:43 to 01:43 0.0%
Wall Balls 00:00 05:32 to 05:32 0.0%

Splits Time

Koenders Roy Perfect Race
Splits Total Average Total
Running 1 03:32 00:00 03:56 -00:24 00:00 +00:00
Ski Erg 04:08 03:32 04:07 +00:01 03:56 -00:24
Running 2 04:56 07:40 04:17 +00:39 08:03 -00:23
Sled Push 02:40 12:36 03:27 -00:47 12:20 +00:16
Running 3 05:02 15:16 04:40 +00:22 15:47 -00:31
Sled Pull 04:10 20:18 05:34 -01:24 20:27 -00:09
Running 4 05:03 24:28 04:40 +00:23 26:01 -01:33
Burpees Broad Jump 04:18 29:31 03:59 +00:19 30:41 -01:10
Running 5 05:05 33:49 04:44 +00:21 34:40 -00:51
Rowing 04:30 38:54 04:24 +00:06 39:24 -00:30
Running 6 05:05 43:24 04:39 +00:26 43:48 -00:24
Farmers Carry 01:43 48:29 02:02 -00:19 48:27 +00:02
Running 7 05:06 50:12 04:43 +00:23 50:29 -00:17
Sandbag Lunges 04:23 55:18 04:36 -00:13 55:12 +00:06
Running 8 05:46 59:41 05:05 +00:41 59:48 -00:07
Wall Balls 05:32 01:05:27 06:11 -00:39 01:04:53 +00:34
Roxzone 05:27 01:16:18 05:14 +00:13 01:16:18
Based on 557 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Roy Koenders delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 93, placing him in the top 23% of the field. Within his age group, he achieved a rank of 16, reflecting a strong competitive edge. His overall time was 01:16:18. Notably, Roy demonstrated particular strength in the strength-based segments, including the Sled Push and Sled Pull, where he performed significantly faster than the average, indicating a strong strength profile. However, his total running time was 2:35 slower than average, suggesting a need for improvement in his running capabilities. His pacing was consistent but slightly slower in the latter part of the race, indicating a potential decline in endurance or energy management.

Segments to Improve

  • Total Running Time: Roy's running performance was below average, with a total running time slower by 2:35. To enhance this, incorporating interval training and tempo runs into his routine will be beneficial. Specific exercises such as hill sprints and fartlek training can improve speed and endurance. Additionally, focusing on compromised running, which involves running after high-intensity exercises, will help simulate race conditions and improve overall race pacing.
  • Roxzone: Roy lagged by 23 seconds in the Roxzone, which indicates a need for better transition efficiency. Practicing quick transitions between different exercises and minimizing rest time can help. Drills such as circuit training with specific time constraints can simulate race conditions and improve transition speed.
  • Burpees Broad Jump: This segment was 24 seconds slower than average. To improve, Roy should focus on plyometric training, enhancing explosive power and agility. Exercises like box jumps, squat jumps, and plyometric push-ups will enhance performance in this area. Attention to form, such as maintaining a steady rhythm and ensuring efficient energy use during burpees, is crucial.

Race Strategies

  • Energy Management: Implementing a pacing strategy that conservatively allocates energy for both running and strength exercises will be crucial. Starting with a controlled pace and gradually increasing speed as the race progresses can prevent early fatigue.
  • Efficient Transitions: Practicing transitions between different race components can save valuable time. This includes quick hydration and mental preparation for the next segment during transitions.
  • Compromised Running: Incorporate training that simulates running immediately after high-intensity exercises to better prepare for the fatigue experienced during transitions in the race.

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 Pro Men
Similar Athletes
Adamski Janusz 2024 Milan 01:16:24
Joergensen Aleksander 2023 Amsterdam 01:15:57
Bobowicz Jamie 2023 World Championships Manchester 01:15:50
Sparby Erik 2024 New York 01:16:28
Träxler Martin 2022 Karlsruhe 01:16:40
Molineaux Sam 2023 Sydney 01:16:13
Martinez Alvarez David 2023 Madrid 01:16:10
Byczok Bastian WorldChampionship - Leipzig 01:16:08
Bower Kevin 2024 Manchester 01:16:28
Cristini Loris Mauro 2024 Milan 01:16:22

Measure Your Performance Against Top Athletes

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