Dive into this athlete’s performance at 2024 Rotterdam 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
83 similar athletes.
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 83 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 83 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Bolt 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 Bolt 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 83 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 Bolt 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 Bolt 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
12:33.
Check the detail of the improvement plan below.
Based on 83 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Koen Bolt's performance in the 2024 Rotterdam HYROX race places him in the top 69% of all athletes and the top 66% of his age group, showcasing a commendable effort. Analyzing his overall time and comparing it with split averages indicates a more balanced skill set, leaning slightly towards strength exercises over running. His total running time, being slower than average by 27 seconds, alongside stronger showings in strength-focused segments like the Sled Push and Sled Pull, suggests a hybrid athlete profile with a tilt towards strength. However, his pacing appears to start slower in the initial running segment before gaining momentum, which might indicate potential for a more aggressive start. The significant time added in the Roxzone suggests that transition times and perhaps overall fitness could be areas for improvement to boost his rank further.
Segments to Improve:
Roxzone: The extended time spent here indicates slower transitions between exercises and possibly a need for increased overall fitness. Focus on circuit training that mimics the race's structure, including short, high-intensity efforts interspersed with quick recovery times to improve transition efficiency. Practice specific drills that simulate moving from one exercise to the next to reduce hesitation and improve muscle memory.
Total Running Time: To enhance running endurance and speed, interval training is key. Incorporate both long runs for endurance and shorter, faster intervals such as 400m repeats to improve speed. Emphasize negative split runs to train for a stronger finish, starting at a controlled pace and gradually increasing to race pace or faster.
Burpees Broad Jump: This segment requires both strength and technique. Incorporate plyometric exercises like box jumps and squat jumps to improve explosive power. Practice burpees with an emphasis on form and efficiency to reduce time spent per rep. Core strengthening exercises will also aid in maintaining form throughout the exercise.
Sandbag Lunges: Although better than average, further improvements can be made. Strengthening the glutes, hamstrings, and quads through weighted lunges, step-ups, and squats will provide more power and stability. Include unilateral exercises to address any imbalances.
Wall Balls: Despite performing better here, focusing on form and efficiency can lead to even greater improvements. Work on squat depth and power through drills that emphasize explosive movements. Practice wall ball shots with a focus on rhythm and minimizing energy waste.
Race Strategies:
Start Stronger: Given the slower start in the initial running segment, Koen could benefit from starting at a slightly faster pace to avoid playing catch-up. A more aggressive start might also boost his confidence and set a positive tone for the rest of the race.
Transitions: Improve transition times by simulating race-day scenarios in training. Set up a mini-circuit that mimics the race layout and practice moving swiftly and efficiently from one exercise to the next.
Pacing: Develop a race strategy that includes pacing for each segment. By knowing when to push harder and when to conserve energy, Koen can optimize his performance across the race. Practicing pacing strategies during training will help him become more intuitive about his effort levels during the race.
Recovery: Implement active recovery during transitions to help maintain a good flow between exercises. Techniques such as controlled breathing and dynamic stretching can aid in quicker recovery, allowing for sustained effort throughout the race.
With targeted training focused on these areas of improvement and strategic adjustments to his race approach, Koen Bolt has the potential to significantly enhance his performance in future HYROX events.