Valckx Koen Performance Analysis

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.

Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Valckx Koen

NED NED Flag Men 40-44 #165007 01:33:07 196th in AG | Top 66.2% 1478th | Top 66.3%

Performance Highlights

+02:48
48:45
Run Total
+00:22
06:06
Avg. Lap
+01:03
05:54
Best Lap
-04:24
35:02
Workout Total
-00:33
04:22
Avg. Workout
+01:38
09:25
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 Valckx Koen'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 Valckx Koen'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 Valckx Koen'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 Valckx Koen'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 05:04. Check the detail of the improvement plan below.

03:54 Potential Improvement 77.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:54 48:45 to 44:51 77.0%
Burpees Broad Jump 01:07 06:52 to 05:45 22.0%
Rowing 00:03 04:58 to 04:55 1.0%
Ski Erg 00:00 04:29 to 04:29 0.0%
Sled Push 00:00 02:28 to 02:28 0.0%
Sled Pull 00:00 03:28 to 03:28 0.0%
Farmers Carry 00:00 02:00 to 02:00 0.0%
Sandbag Lunges 00:00 05:19 to 05:19 0.0%
Wall Balls 00:00 05:28 to 05:28 0.0%

Splits Time

Valckx Koen Perfect Race
Splits Total Average Total
Running 1 04:22 00:00 04:50 -00:28 00:00 +00:00
Ski Erg 04:29 04:22 04:33 -00:04 04:50 -00:28
Running 2 05:54 08:51 05:19 +00:35 09:23 -00:32
Sled Push 02:28 14:45 03:09 -00:41 14:42 +00:03
Running 3 05:54 17:13 05:47 +00:07 17:51 -00:38
Sled Pull 03:28 23:07 05:26 -01:58 23:38 -00:31
Running 4 06:12 26:35 05:47 +00:25 29:04 -02:29
Burpees Broad Jump 06:52 32:47 06:01 +00:51 34:51 -02:04
Running 5 06:40 39:39 05:59 +00:41 40:52 -01:13
Rowing 04:58 46:19 04:58 +00:00 46:51 -00:32
Running 6 06:28 51:17 05:49 +00:39 51:49 -00:32
Farmers Carry 02:00 57:45 02:21 -00:21 57:38 +00:07
Running 7 06:29 59:45 05:48 +00:41 59:59 -00:14
Sandbag Lunges 05:19 01:06:14 05:39 -00:20 01:05:47 +00:27
Running 8 06:50 01:11:33 06:35 +00:15 01:11:26 +00:07
Wall Balls 05:28 01:18:23 07:19 -01:51 01:18:01 +00:22
Roxzone 09:25 01:33:07 07:47 +01:38 01:33:07
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Koen Valckx delivered a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 47% overall and the top 46% within his age group. His overall time of 01:33:07 is notable, although his total running time was 02:27 slower than the average, indicating an opportunity for improvement in running efficiency. Koen showed strength in sled push, sled pull, farmers carry, and wall balls, all of which were significantly faster than average, highlighting his propensity for strength-based activities. However, his pacing suggests he started strong in the first running segment but gradually slowed down, indicating a need for better endurance management. Given the slower running time and strength in specific exercises, Koen's profile leans more towards a strength athlete with potential to develop hybrid capabilities.

Segments to Improve

  • Total Running Time: Koen's total running time was notably slower, suggesting a focus on improving running efficiency and endurance. Incorporate interval training and tempo runs in his routine. Interval training can help boost speed, while tempo runs are excellent for building endurance.
    • Interval Training Example: 400m repeats at 5k pace with 1-minute rest intervals, gradually increasing the number of repetitions.
    • Tempo Run Example: 20-30 minutes at a challenging but sustainable pace, aiming for a pace slightly slower than 10k intensity.
  • Roxzone: With a slower transition time, Koen could benefit from transition drills to minimize downtime. Focus on agility and quick transitions between exercises.
    • Transition Drill Example: Set up a mock race scenario where he practices quick transitions between different exercises with minimal rest.
  • Burpees Broad Jump: As this was a slower segment, Koen should work on improving both technique and endurance for this exercise.
    • Technique Focus: Ensure proper form to maximize efficiency and minimize energy expenditure.
    • Endurance Drill: Circuit workouts that include burpees with a focus on maintaining form and speed over a set period.

Race Strategies

  • Pacing Strategy: Start at a controlled pace to conserve energy for later stages of the race. Monitor heart rate and perceived exertion to maintain a sustainable effort level throughout.
  • Nutrition and Hydration: Ensure adequate fuel and hydration pre-race and during transitions. Consider sports drinks or gels for quick energy boosts.
  • Mental Preparation: Visualize the race and mentally prepare for challenging segments, especially those identified as areas needing improvement. Maintaining a positive mindset can help overcome physical fatigue.
Similar Athletes
Mucchio Domenico 2024 Stuttgart 01:32:52
Hatherill Chris 2023 Hong Kong 01:32:47
Pickup James 2024 Birmingham 01:32:59
Meek Kieron 2023 London 01:33:07
Bakkoury Ayoub 2024 New York 01:33:36
Gneist Benjamin 2024 Hamburg 01:33:31
Van Den Wijngaard Otto 2022 Maastricht 01:33:20
Edwards Kurt 2024 Dallas 01:33:28
Proudlock Andrew 2022 London 01:33:03
Ríos Ramírez David 2024 Mexico City 01:32:58

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download