Dive into this athlete’s performance at 2023 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.
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 the 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 you 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 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 his 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 05:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 01:33 (From 06:19 to 04:46) | 29.9% |
| Sandbag Lunges | 01:32 (From 06:11 to 04:39) | 29.6% |
| Sled Push | 00:46 (From 03:22 to 02:36) | 14.8% |
| Sled Pull | 00:44 (From 05:12 to 04:28) | 14.1% |
| Wall Balls | 00:36 (From 06:24 to 05:48) | 11.6% |
| Ski Erg | 00:00 (From 04:13 to 04:13) | 0.0% |
| Rowing | 00:00 (From 04:39 to 04:39) | 0.0% |
| Farmers Carry | 00:00 (From 01:46 to 01:46) | 0.0% |
| Run Total | 00:00 (From 38:48 to 38:48) | 0.0% |
| Jonkers Robin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:03 | 00:00 | 04:30 -01:27 | 00:00 +00:00 |
| Ski Erg | 04:13 | 03:03 | 04:24 -00:11 | 04:30 -01:27 |
| Running 2 | 04:45 | 07:16 | 04:51 -00:06 | 08:54 -01:38 |
| Sled Push | 03:22 | 12:01 | 02:52 +00:30 | 13:45 -01:44 |
| Running 3 | 04:55 | 15:23 | 05:15 -00:20 | 16:37 -01:14 |
| Sled Pull | 05:12 | 20:18 | 04:47 +00:25 | 21:52 -01:34 |
| Running 4 | 05:05 | 25:30 | 05:14 -00:09 | 26:39 -01:09 |
| Burpees Broad Jump | 06:19 | 30:35 | 05:03 +01:16 | 31:53 -01:18 |
| Running 5 | 05:01 | 36:54 | 05:23 -00:22 | 36:56 -00:02 |
| Rowing | 04:39 | 41:55 | 04:45 -00:06 | 42:19 -00:24 |
| Running 6 | 04:58 | 46:34 | 05:16 -00:18 | 47:04 -00:30 |
| Farmers Carry | 01:46 | 51:32 | 02:08 -00:22 | 52:20 -00:48 |
| Running 7 | 05:01 | 53:18 | 05:15 -00:14 | 54:28 -01:10 |
| Sandbag Lunges | 06:11 | 58:19 | 04:55 +01:16 | 59:43 -01:24 |
| Running 8 | 06:05 | 01:04:30 | 05:48 +00:17 | 01:04:38 -00:08 |
| Wall Balls | 06:24 | 01:10:35 | 06:16 +00:08 | 01:10:26 +00:09 |
| Roxzone | 06:23 | 01:23:12 | 06:30 -00:07 | 01:23:12 |
To improve in the Burpees Broad Jump segment, Robin should focus on improving his speed and efficiency in performing burpees. Incorporating high-intensity interval training (HIIT) workouts that include burpees can help improve his cardiovascular endurance and overall speed. Additionally, practicing explosive movements, such as box jumps and plyometric exercises, can enhance his power and explosiveness during the broad jump.
For the Sandbag Lunges segment, Robin should work on building strength and endurance in his legs and core. Incorporating exercises like weighted lunges, squats, and deadlifts into his training routine can help improve his ability to perform the lunges with the sandbag. Additionally, focusing on stability and balance exercises, such as single-leg exercises and core strengthening exercises, can help him maintain proper form and stability during the lunges.
In the Sled Push segment, Robin should aim to improve his overall strength and power. Incorporating exercises like sled pushes, prowler pushes, and weighted sled drags into his training routine can specifically target the muscles used in the sled push. Additionally, incorporating explosive movements like medicine ball throws and kettlebell swings can help improve his power output during the push.
Additionally, Robin should consider incorporating more specific race simulations into his training routine. This can involve performing the Hyrox race segments individually or in combination, with a focus on maintaining proper form and intensity. By simulating race conditions in training, Robin can improve his familiarity with the movements and transitions, ultimately leading to better performance on race day.
Overall, Robin Jonkers showed great potential in the 2023 Amsterdam Hyrox race. With a focus on improving his performance in the Burpees Broad Jump, Sandbag Lunges, and Sled Push segments, implementing specific training strategies and techniques, and refining his race strategies, he has the opportunity to further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Hobbs Nathan | 2024 London | 01:23:14 | |
| Alblooshi Ahmed | 2024 Dubai | 01:23:32 | |
| Newsham Barry | 2024 London | 01:23:42 | |
| Bourne Ryan | 2024 Manchester | 01:23:30 | |
| Doiron Ian | 2024 Dallas | 01:23:15 | |
| Koreman Max | 2024 Amsterdam | 01:22:47 | |
| Powell Dan | 2022 Birmingham | 01:23:00 | |
| Chambeglain Raymond | 2024 Hong Kong | 01:22:50 | |
| Lourenço Hugo | 2024 Madrid | 01:23:24 | |
| Ferguson Hugh | 2023 Amsterdam | 01:23:39 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rotterdam Jonkers Robin | 01:21:02 | |
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
Jonkers Robin
