Hekkema Arnaud Hyrox Result

Dive into this athlete’s performance at 2021 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.

Performance Highlights

NED NED Flag Men 40-44 #103025 01:21:14 12th in AG | Top 36.4% 54th | Top 28.1%
+00:56
41:36
Run Total
+00:08
05:12
Avg. Lap
-00:15
04:09
Best Lap
-00:51
33:27
Workout Total
-00:07
04:10
Avg. Workout
-00:03
06:15
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 Hekkema Arnaud'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 Hekkema Arnaud'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 Hekkema Arnaud'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 Hekkema Arnaud'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 05:40. Check the detail of the improvement plan below.

02:53 Potential Improvement 50.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:53 08:23 to 05:30 50.9%
Run Total 02:10 41:36 to 39:26 38.2%
Rowing 00:16 04:52 to 04:36 4.7%
Sled Pull 00:13 04:28 to 04:15 3.8%
Farmers Carry 00:06 02:00 to 01:54 1.8%
Ski Erg 00:02 04:18 to 04:16 0.6%
Sled Push 00:00 02:10 to 02:10 0.0%
Burpees Broad Jump 00:00 04:02 to 04:02 0.0%
Sandbag Lunges 00:00 03:14 to 03:14 0.0%

Splits Time

Hekkema Arnaud Perfect Race
Splits Total Average Total
Running 1 04:09 00:00 04:26 -00:17 00:00 +00:00
Ski Erg 04:18 04:09 04:22 -00:04 04:26 -00:17
Running 2 04:41 08:27 04:46 -00:05 08:48 -00:21
Sled Push 02:10 13:08 02:45 -00:35 13:34 -00:26
Running 3 04:58 15:18 05:08 -00:10 16:19 -01:01
Sled Pull 04:28 20:16 04:38 -00:10 21:27 -01:11
Running 4 05:52 24:44 05:07 +00:45 26:05 -01:21
Burpees Broad Jump 04:02 30:36 04:57 -00:55 31:12 -00:36
Running 5 05:17 34:38 05:16 +00:01 36:09 -01:31
Rowing 04:52 39:55 04:42 +00:10 41:25 -01:30
Running 6 05:01 44:47 05:09 -00:08 46:07 -01:20
Farmers Carry 02:00 49:48 02:04 -00:04 51:16 -01:28
Running 7 05:27 51:48 05:08 +00:19 53:20 -01:32
Sandbag Lunges 03:14 57:15 04:48 -01:34 58:28 -01:13
Running 8 06:15 01:00:29 05:38 +00:37 01:03:16 -02:47
Wall Balls 08:23 01:06:44 06:02 +02:21 01:08:54 -02:10
Roxzone 06:15 01:21:14 06:18 -00:03 01:21:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Arnaud Hekkema's performance in the 2021 Amsterdam Hyrox race was impressive, placing him in the top 19% of all athletes with an overall rank of 54. In his age group (40-44), he ranked in the top 30% with a rank of 12. His overall time of 01:21:14 showcases his strong fitness and determination.

Arnaud's total running time of 00:41:36 was 02:25 slower than the average. This indicates that he may need to focus on improving his running speed and endurance to enhance his overall performance. However, it's important to note that his best running lap of 00:04:09 was 00:08 faster than average, highlighting his potential as a runner.

Segments to Improve


1. Run Total:
Arnaud lost significant time in the running segments, particularly in Running 4 and Running 8. To improve his running performance, he should incorporate interval training and tempo runs into his training routine. These workouts will help him build speed and endurance. Additionally, practicing hill sprints and incorporating strength training exercises like lunges and squats can enhance his running power.

2. Wall Balls:
Arnaud spent 02:19 longer than average in the Wall Balls segment. To improve his performance in this area, he should focus on developing his upper body strength and endurance. Incorporating exercises such as wall ball throws, medicine ball slams, and shoulder presses into his training routine will help him improve his performance in this segment.

3. Running 7:
Arnaud lost 00:20 more than average in Running 7. To enhance his running performance in this segment, he should work on increasing his speed and agility. Incorporating agility ladder drills, shuttle runs, and lateral bounding exercises will help him become more efficient and faster in this segment.

4. Rowing:
Arnaud's rowing time was 00:13 slower than average. To improve his rowing performance, he should focus on developing his rowing technique and power. Engaging in rowing-specific workouts, such as rowing intervals and rowing sprints, will help him improve his rowing speed and efficiency.

5. Roxzone:
Arnaud spent 00:12 longer than average in the Roxzone. To improve his transition time, he should enhance his overall fitness and work on improving his transition speed. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises in his training routine will help him reduce the time spent in the Roxzone.

Strategies


1. Pacing:
Arnaud should focus on maintaining a consistent pace throughout the race. It's important for him to find a balance between pushing himself and conserving energy to ensure a strong performance in all segments.

2. Strategy for Running Segments:
Arnaud should start the running segments at a pace that allows him to maintain a steady speed throughout. It's crucial for him to avoid starting too fast and burning out early in the race.

3. Recovery Strategies:
Incorporating active recovery techniques, such as foam rolling and stretching, between segments will help Arnaud maintain optimal performance throughout the race.

4. Mental Preparation:
Arnaud should work on mental strategies, such as positive self-talk and visualization, to stay motivated and focused during the race. This will help him overcome any physical challenges and push through to achieve his best performance.

By implementing these training strategies, focusing on specific areas of improvement, and utilizing effective race strategies, Arnaud Hekkema can continue to enhance his performance in future Hyrox races.

Similar Athletes
Burns Regan 2022 Los Angeles 01:21:12
Martin Barry 2024 Paris 01:20:54
Prigione Paolo 2018 Stuttgart 01:21:27
Jean Christophe Deprez 2024 Paris 01:21:08
Farrel Brad 2023 Anaheim 01:21:01
Vetter Stanislaus 2019 Hannover 01:21:08
Kirschbaum Kai 2023 Frankfurt 01:21:16
Palacios Justin 2024 Fort Lauderdale 01:21:39
이 강규 2024 Incheon 01:21:33
Reynolds Richard 2024 Madrid 01:21:36

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