Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Kosterman Patrick

Kosterman Patrick 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 1000 similar athletes.

Performance Highlights

NED NED Flag Men 35-39 #114005 01:42:45 330th in AG | Top 84.0% 1878th | Top 84.3%
+00:48
51:01
Run Total
+00:08
06:23
Avg. Lap
+01:04
06:16
Best Lap
-02:14
41:25
Workout Total
-00:17
05:10
Avg. Workout
+01:24
10:23
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 Kosterman Patrick'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 Kosterman Patrick'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 Kosterman Patrick'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 Kosterman Patrick'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 03:10. Check the detail of the improvement plan below.

02:11 Potential Improvement 68.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:11 51:01 to 48:50 68.9%
Sandbag Lunges 00:19 06:32 to 06:13 10.0%
Ski Erg 00:18 05:01 to 04:43 9.5%
Sled Pull 00:09 06:06 to 05:57 4.7%
Rowing 00:08 05:17 to 05:09 4.2%
Burpees Broad Jump 00:05 06:47 to 06:42 2.6%
Sled Push 00:00 03:19 to 03:19 0.0%
Farmers Carry 00:00 02:29 to 02:29 0.0%
Wall Balls 00:00 05:54 to 05:54 0.0%

Splits Time

Kosterman Patrick Perfect Race
Splits Total Average Total
Running 1 04:20 00:00 05:11 -00:51 00:00 +00:00
Ski Erg 05:01 04:20 04:41 +00:20 05:11 -00:51
Running 2 06:33 09:21 05:43 +00:50 09:52 -00:31
Sled Push 03:19 15:54 03:30 -00:11 15:35 +00:19
Running 3 07:16 19:13 06:17 +00:59 19:05 +00:08
Sled Pull 06:06 26:29 06:05 +00:01 25:22 +01:07
Running 4 06:57 32:35 06:16 +00:41 31:27 +01:08
Burpees Broad Jump 06:47 39:32 06:54 -00:07 37:43 +01:49
Running 5 06:26 46:19 06:32 -00:06 44:37 +01:42
Rowing 05:17 52:45 05:11 +00:06 51:09 +01:36
Running 6 06:16 58:02 06:22 -00:06 56:20 +01:42
Farmers Carry 02:29 01:04:18 02:35 -00:06 01:02:42 +01:36
Running 7 06:19 01:06:47 06:19 +00:00 01:05:17 +01:30
Sandbag Lunges 06:32 01:13:06 06:26 +00:06 01:11:36 +01:30
Running 8 06:58 01:19:38 07:27 -00:29 01:18:02 +01:36
Wall Balls 05:54 01:26:36 08:17 -02:23 01:25:29 +01:07
Roxzone 10:23 01:42:45 08:59 +01:24 01:42:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Patrick Kosterman delivered a solid performance in the 2024 Amsterdam Hyrox race, ranking in the top 60% overall and top 59% in his age group. Despite being slightly slower than average in the total running time, he showed strong performance in strength-based segments, particularly in Wall Balls where he was significantly faster than average. His initial running splits suggest a fast start, as seen in Running 1, but he slowed down in subsequent running segments, indicating possible pacing issues. This suggests a hybrid athlete profile with a slight advantage in strength over endurance running.

Segments to Improve

  • Total Running Time: Given the 23-second lag behind average, Patrick should focus on endurance training. Training strategies:
    • Long Distance Runs: Incorporate weekly long runs to build aerobic capacity, aiming for gradual increments in distance and pace.
    • Tempo Runs: Integrate tempo runs to improve sustained speed, focusing on a pace that is comfortably hard for around 20 minutes.
    • Interval Training: Perform high-intensity interval training (HIIT) sessions to enhance speed and recovery.
  • Roxzone: With a 1:31 slower transition time, efficiency in transitions is crucial. Training strategies:
    • Transition Drills: Practice quick transitions between exercises to reduce wasted time.
    • Functional Fitness Circuits: Incorporate circuits that mimic race conditions to improve transition speed and overall fitness.
  • Sandbag Lunges: Behind by 1:04 compared to the 25th percentile. Training strategies:
    • Weighted Lunges: Focus on form and endurance with varying weights to build leg strength and stability.
    • Plyometric Training: Include explosive movements like jump lunges to enhance power and agility.
  • Ski Erg and Burpees Broad Jump: Minor delays can be improved with technique refinement. Training strategies:
    • Technique Drills: Focus on efficient form and breathing techniques for both exercises.
    • Cross-Training: Low-impact cardio such as cycling can improve overall cardiovascular fitness without additional strain.

Race Strategies

  • Pacing: Start at a more conservative pace to maintain consistent energy levels throughout the race. Utilize a negative split strategy, running the second half of the race faster than the first.
  • Focus on Transitions: Be mindful of efficient transitions between exercise zones. Practicing these changes in training sessions will help minimize downtime.
  • Energy Conservation: Avoid expending too much energy in the early running segments to prevent fatigue in later stages.
  • Visualization Techniques: Mentally rehearse race scenarios to prepare for the physical and psychological demands of the race.
Similar Athletes
Piepenbrink Benk 2024 Stockholm 01:42:53
Hey Mathias 2019 Oberhausen 01:43:02
Lim Kenneth 2024 Singapore National Stadium 01:42:33
Barker Simon 2022 London 01:42:41
Osorio Jhonata 2024 Hong Kong 01:42:21
Sin Ka Kiu Benjamin 2022 Hong Kong 01:42:53
Mevlani Grid 2022 Frankfurt 01:42:56
Mcguire Chris 2024 London 01:42:48
Chow Eric 2024 Singapore 01:42:56
Neo Joshua 2023 Singapore 01:42:43

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