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 749 similar athletes.
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!
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.
Here’s the full breakdown of Koene Bas'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 Koene Bas hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Koene Bas’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.
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 Koene Bas'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 03:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:26 | 35:42 to 33:16 | 63.2% |
| Sandbag Lunges | 00:25 | 03:49 to 03:24 | 10.8% |
| Sled Push | 00:20 | 02:11 to 01:51 | 8.7% |
| Ski Erg | 00:15 | 04:13 to 03:58 | 6.5% |
| Farmers Carry | 00:09 | 01:39 to 01:30 | 3.9% |
| Sled Pull | 00:08 | 03:24 to 03:16 | 3.5% |
| Rowing | 00:08 | 04:24 to 04:16 | 3.5% |
| Burpees Broad Jump | 00:00 | 02:49 to 02:49 | 0.0% |
| Wall Balls | 00:00 | 03:25 to 03:25 | 0.0% |
| Koene Bas | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:01 | 00:00 | 03:47 -00:46 | 00:00 +00:00 |
| Ski Erg | 04:13 | 03:01 | 04:07 +00:06 | 03:47 -00:46 |
| Running 2 | 04:19 | 07:14 | 03:59 +00:20 | 07:54 -00:40 |
| Sled Push | 02:11 | 11:33 | 02:21 -00:10 | 11:53 -00:20 |
| Running 3 | 04:23 | 13:44 | 04:13 +00:10 | 14:14 -00:30 |
| Sled Pull | 03:24 | 18:07 | 03:38 -00:14 | 18:27 -00:20 |
| Running 4 | 04:27 | 21:31 | 04:13 +00:14 | 22:05 -00:34 |
| Burpees Broad Jump | 02:49 | 25:58 | 03:29 -00:40 | 26:18 -00:20 |
| Running 5 | 04:39 | 28:47 | 04:19 +00:20 | 29:47 -01:00 |
| Rowing | 04:24 | 33:26 | 04:20 +00:04 | 34:06 -00:40 |
| Running 6 | 04:48 | 37:50 | 04:15 +00:33 | 38:26 -00:36 |
| Farmers Carry | 01:39 | 42:38 | 01:41 -00:02 | 42:41 -00:03 |
| Running 7 | 04:59 | 44:17 | 04:15 +00:44 | 44:22 -00:05 |
| Sandbag Lunges | 03:49 | 49:16 | 03:36 +00:13 | 48:37 +00:39 |
| Running 8 | 05:08 | 53:05 | 04:32 +00:36 | 52:13 +00:52 |
| Wall Balls | 03:25 | 58:13 | 04:32 -01:07 | 56:45 +01:28 |
| Roxzone | 04:14 | 01:05:46 | 04:29 -00:15 | 01:05:46 |
Bas Koene delivered a commendable performance in the 2024 Amsterdam HYROX race, ranking 78th overall, placing him in the top 2% of the field, and 18th in his age group, indicating a high level of competitiveness. His total time was 01:05:46. Despite his strong overall performance, Bas's total running time lagged 01:46 behind the average, suggesting room for improvement in his running segments. Notably, he demonstrated exceptional strength in exercises like Wall Balls and Burpees Broad Jump, which indicates a strong strength-based profile. However, his running splits, particularly from Running 5 to Running 8, suggest he might have started too fast in the initial segments, resulting in slower times as the race progressed.
Bas's running performance was 01:46 slower than average, indicating a need to enhance his running endurance and speed. Training strategies should include:
This segment was 00:14 slower than average. Bas should focus on improving his strength and technique with:
Start the race at a sustainable pace to avoid fatigue in later segments. Practice negative splits in training, where the latter half of the run is faster than the first.
Work on reducing roxzone time by practicing quick transitions between exercises and running. Set up a training circuit that mimics race conditions to improve familiarity and speed in transitions.
Continue to capitalize on strength in exercises like Wall Balls and Burpees by ensuring these exercises are executed efficiently, conserving energy for running segments.
| Similar Athletes | |||
|---|---|---|---|
| Himmel Tom | 2024 Berlin | 01:05:24 | |
| Jo Gwanghyeon | 2024 Hong Kong | 01:05:31 | |
| Flynn Carsten | 2024 Vienna - European Championship | 01:06:15 | |
| Scheffel Steve | 2022 Leipzig | 01:06:09 | |
| Thewes Kevin | 2022 Basel | 01:05:28 | |
| O'Halloran Phil | 2024 Manchester | 01:06:10 | |
| Taylor Craig | 2024 Melbourne | 01:05:46 | |
| Mulder Niels | 2024 Amsterdam | 01:05:49 | |
| Ehresmann Björn | 2022 Frankfurt | 01:05:45 | |
| Astrauskas Lukas | 2024 Poznan | 01:05:56 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Hamburg | 01:04:59 | |
| 2024 Rotterdam | 01:11:15 | |
| 2024 Maastricht | 01:11:03 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
