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 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.
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.
This section showcases the entire Kooijman Dave'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 Kooijman Dave's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Kooijman Dave'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.
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 Kooijman Dave'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 07:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:22 | 52:27 to 46:05 | 89.3% |
| Sled Push | 00:42 | 03:53 to 03:11 | 9.8% |
| Rowing | 00:04 | 05:03 to 04:59 | 0.9% |
| Ski Erg | 00:00 | 04:29 to 04:29 | 0.0% |
| Sled Pull | 00:00 | 04:36 to 04:36 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:52 to 05:52 | 0.0% |
| Farmers Carry | 00:00 | 02:08 to 02:08 | 0.0% |
| Sandbag Lunges | 00:00 | 03:59 to 03:59 | 0.0% |
| Wall Balls | 00:00 | 06:57 to 06:57 | 0.0% |
| Kooijman Dave | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:24 | 00:00 | 04:58 -01:34 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:24 | 04:36 -00:07 | 04:58 -01:34 |
| Running 2 | 07:59 | 07:53 | 05:24 +02:35 | 09:34 -01:41 |
| Sled Push | 03:53 | 15:52 | 03:14 +00:39 | 14:58 +00:54 |
| Running 3 | 08:27 | 19:45 | 05:54 +02:33 | 18:12 +01:33 |
| Sled Pull | 04:36 | 28:12 | 05:38 -01:02 | 24:06 +04:06 |
| Running 4 | 08:10 | 32:48 | 05:54 +02:16 | 29:44 +03:04 |
| Burpees Broad Jump | 05:52 | 40:58 | 06:19 -00:27 | 35:38 +05:20 |
| Running 5 | 05:29 | 46:50 | 06:08 -00:39 | 41:57 +04:53 |
| Rowing | 05:03 | 52:19 | 05:03 +00:00 | 48:05 +04:14 |
| Running 6 | 05:10 | 57:22 | 05:56 -00:46 | 53:08 +04:14 |
| Farmers Carry | 02:08 | 01:02:32 | 02:27 -00:19 | 59:04 +03:28 |
| Running 7 | 05:17 | 01:04:40 | 05:55 -00:38 | 01:01:31 +03:09 |
| Sandbag Lunges | 03:59 | 01:09:57 | 05:54 -01:55 | 01:07:26 +02:31 |
| Running 8 | 08:35 | 01:13:56 | 06:48 +01:47 | 01:13:20 +00:36 |
| Wall Balls | 06:57 | 01:22:31 | 07:41 -00:44 | 01:20:08 +02:23 |
| Roxzone | 06:43 | 01:36:02 | 08:13 -01:30 | 01:36:02 |
In terms of running performance, Dave's best running lap was 00:03:24, which was 01:20 faster than the average. However, his running splits in segments 2, 3, 4, and 8 were slower than the average, indicating areas for improvement. His performance in the other segments, such as Ski Erg, Sled Pull, Burpees Broad Jump, Farmers Carry, Sandbag Lunges, and Wall Balls, were generally on par with or slightly better than the average.
Specific exercises and drills to improve running performance:
- Interval training: Incorporate intervals of high-intensity running followed by periods of lower intensity or recovery. For example, perform 400-meter repeats at a faster pace followed by 200-meter easy jogging recovery.
- Hill repeats: Find a steep hill and perform repeated uphill sprints, focusing on maintaining good form and power. Start with shorter repetitions and gradually increase the distance as fitness improves.
- Tempo runs: Include runs at a comfortably hard pace, just below race pace, for sustained periods. This will help improve endurance and pace control.
Form corrections for running performance improvement:
- Focus on maintaining an efficient and relaxed running form, with a forward lean from the ankles, a slight knee lift, and a mid-foot strike.
- Work on cadence by increasing the number of steps taken per minute, which can lead to improved running efficiency and reduced ground contact time.
In summary, Dave Kooijman had a solid performance in the Hyrox race, with a few areas for improvement. Focusing on improving running endurance and speed, working on faster transitions, and incorporating specific strength training exercises will help him enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| De Vet Mark | 2023 Amsterdam | 01:36:18 | |
| Kelly Sean | 2021 Birmingham | 01:35:53 | |
| Crosby James | 2023 Hamburg | 01:35:36 | |
| Levine Scott | 2024 Dallas | 01:36:21 | |
| Chua Hong Shing | 2024 Singapore National Stadium | 01:36:00 | |
| Dwars Thomas | 2018 Stuttgart | 01:36:00 | |
| Köllges Oliver | 2019 Essen | 01:36:03 | |
| Träxler Andreas | 2022 München | 01:35:41 | |
| Dominic Victor | 2024 Manchester | 01:36:17 | |
| Villa Ruggero | 2024 Rimini | 01:36:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam | 01:27:51 | |
| 2024 Rotterdam | 01:24:15 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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