Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Dekoning Timo

Dekoning Timo Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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

BEL BEL Flag Men 40-44 #161010 01:31:04 68th in AG | Top 40.0% 465th | Top 45.0%
+00:10
45:09
Run Total
+00:03
05:39
Avg. Lap
+00:17
05:04
Best Lap
+00:30
39:08
Workout Total
+00:04
04:53
Avg. Workout
-00:40
06:51
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 Dekoning Timo'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 Dekoning Timo'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 Dekoning Timo'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 Dekoning Timo'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 05:09. Check the detail of the improvement plan below.

01:45 Potential Improvement 34.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:45 07:02 to 05:17 34.0%
Wall Balls 01:40 08:22 to 06:42 32.4%
Run Total 01:03 45:09 to 44:06 20.4%
Burpees Broad Jump 00:40 06:15 to 05:35 12.9%
Farmers Carry 00:01 02:14 to 02:13 0.3%
Ski Erg 00:00 04:13 to 04:13 0.0%
Sled Push 00:00 02:06 to 02:06 0.0%
Sled Pull 00:00 04:17 to 04:17 0.0%
Rowing 00:00 04:39 to 04:39 0.0%

Splits Time

Dekoning Timo Perfect Race
Splits Total Average Total
Running 1 05:16 00:00 04:47 +00:29 00:00 +00:00
Ski Erg 04:13 05:16 04:32 -00:19 04:47 +00:29
Running 2 05:04 09:29 05:12 -00:08 09:19 +00:10
Sled Push 02:06 14:33 03:05 -00:59 14:31 +00:02
Running 3 05:32 16:39 05:41 -00:09 17:36 -00:57
Sled Pull 04:17 22:11 05:17 -01:00 23:17 -01:06
Running 4 05:44 26:28 05:39 +00:05 28:34 -02:06
Burpees Broad Jump 06:15 32:12 05:52 +00:23 34:13 -02:01
Running 5 05:59 38:27 05:52 +00:07 40:05 -01:38
Rowing 04:39 44:26 04:56 -00:17 45:57 -01:31
Running 6 05:44 49:05 05:41 +00:03 50:53 -01:48
Farmers Carry 02:14 54:49 02:18 -00:04 56:34 -01:45
Running 7 05:40 57:03 05:40 +00:00 58:52 -01:49
Sandbag Lunges 07:02 01:02:43 05:32 +01:30 01:04:32 -01:49
Running 8 06:13 01:09:45 06:23 -00:10 01:10:04 -00:19
Wall Balls 08:22 01:15:58 07:06 +01:16 01:16:27 -00:29
Roxzone 06:51 01:31:04 07:31 -00:40 01:31:04
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Timo! First off, let me just say, smashing your way into the top 17% of 2712 athletes in the 2024 Hong Kong Hyrox is no small feat! With an overall time of 01:31:04, you're showing some serious grit. You're not just a participant; you're a contender out there! 💪

Now, let's break it down. Your total running time of 00:45:09 is just a tad slower than average—by just one second—so it seems you’ve got a solid runner profile. But we can definitely see that your pacing in the first segment was a bit on the slower side, which might have cost you a few precious seconds. You kicked off with a 00:05:16, which was 31 seconds slower than average. Remember, the first lap sets the tone for the race, so a little more pep in your step could help you grab those early seconds back! 😅

Looking at your performance, you’ve got a solid mix of strengths and areas to improve. Your Ski Erg, Sled Push, and Rowing segments were particularly strong, showing your capability to power through those strength-focused zones. However, you might want to balance that with some more focused running training to truly dominate the course.

Segments to Improve:

Alright, let's talk about the segments that need some TLC. Here are the ones that are holding you back a bit:

  • Wall Balls: At 00:08:22, you lagged behind, which is a whopping 1:17 slower than average. These can be tough, but they’re also fun—like throwing a ball, but with a side of cardio!
  • Sandbag Lunges: Coming in at 00:07:02, you were 1:31 slower than average. Lunges can feel like an eternity, but they’re crucial for your strength and endurance.
  • Burpees Broad Jump: You clocked in at 00:06:15, which is 1:19 slower than average. Burpees are the love-hate relationship of fitness; they love to hate you! Let's turn that around.
  • Roxzone: Your time here was 00:06:51, which is 37 seconds slower than average. This suggests you might need to tighten up those transitions and work on your overall fitness.

Here’s how to tackle these segments:

  • Wall Balls: Focus on technique. Aim for consistent depth and a smooth rhythm. Incorporate sets of 15-20 reps into your workouts, alternating with squat jumps to build explosive power. Work on your breathing—inhale as you lower and exhale as you throw. And hey, aim for the target like it owes you money!
  • Sandbag Lunges: Practice lunges with a weighted sandbag. Start with lighter weights and focus on form—your knee should never go past your toes. Aim for high reps (3-4 sets of 10-15 each leg). Try adding in some lateral lunges for variety and balance. Lunges are like life; they require balance and a good grip!
  • Burpees Broad Jump: Break it down into parts. Start with regular burpees, then practice broad jumps. For the full movement, focus on fluidity—try to maintain a steady rhythm. Set up a mini circuit with 5 burpees followed by 5 broad jumps, repeat for 5 rounds. Make it a game; can you beat your best time each round? 🏆
  • Roxzone: Work on your transition speed. Set up mock races with a stopwatch, practicing going from one exercise to the next. Aim to shave off a few seconds each time. Incorporate high-intensity intervals in your training to boost your overall fitness and help you transition faster. Every second counts out there!
Race Strategies:

Now, let’s get tactical for your next race:

  • Pacing: Start strong, but not too strong. Aim to keep your heart rate in check during the first run. You know what they say, slow and steady wins the race, but too slow can also lose it!
  • Transitions: Practice your transition drills. Every second you spend standing around is a second wasted. Think of it like a game of musical chairs—get in, get out, and keep moving!
  • Nutrition: Fuel up well before the race. A balanced meal with carbs and protein can make a huge difference. Think of it as your pre-game snack; you wouldn't run on empty, right?
  • Mindset: Keep a positive attitude. Visualize your success before the race. You’ve got this! Remember, “It’s not about being the best. It’s about being better than you were yesterday.”
Conclusion:

So there you have it, Timo! You’re already doing great, but with these tweaks, you’ll be unstoppable. Remember, every race is a chance to learn and grow. Keep pushing those boundaries, and don’t forget to put a little fun into your workouts! Just like burpees, life’s too short to take too seriously! 💥

Now go out there, crush those goals, and show them what you’re made of! Until next time, keep hustling and stay strong. This is The Rox-Coach, cheering you on every step of the way! 🏆

Similar Athletes
Rohm Detlev 2024 Frankfurt 01:31:02
Wesorick Ben 2024 New York 01:31:12
Lopez Dominguez Isidro 2023 Malaga 01:30:43
Uit Den Boogaard Nick 2024 Amsterdam 01:30:54
Sobala Dawid 2020 Hannover 01:31:00
Murphy Eamonn 2024 Malaga 01:30:58
Dechant Dirk 2022 Karlsruhe 01:31:34
Ortiz Arturo 2024 Ciudad de Mexico 01:31:20
Giancristofaro Paolo 2024 Milan 01:30:56
Ma Daniel Chi Hung 2024 Hong Kong 01:30:34

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