Season 23/24 2023 Amsterdam (1622) HYROX (1473) Men (1079) Kraak Eelke

Kraak Eelke Hyrox Result

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.

Performance Highlights

NED NED Flag Men 35-39 #130023 01:30:54 103rd in AG | Top 56.9% 583rd | Top 54.0%
-04:06
40:48
Run Total
-00:30
05:06
Avg. Lap
-01:39
03:07
Best Lap
+03:45
42:17
Workout Total
+00:28
05:17
Avg. Workout
+00:20
07:53
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 Kraak Eelke'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 Kraak Eelke'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 Kraak Eelke'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 Kraak Eelke'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 06:43. Check the detail of the improvement plan below.

02:37 Potential Improvement 39.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:37 07:39 to 05:02 39.0%
Sled Push 02:19 05:16 to 02:57 34.5%
Farmers Carry 01:00 03:12 to 02:12 14.9%
Rowing 00:27 05:19 to 04:52 6.7%
Wall Balls 00:14 06:53 to 06:39 3.5%
Burpees Broad Jump 00:06 05:38 to 05:32 1.5%
Ski Erg 00:00 04:25 to 04:25 0.0%
Sandbag Lunges 00:00 03:55 to 03:55 0.0%
Run Total 00:00 40:48 to 40:48 0.0%

Splits Time

Kraak Eelke Perfect Race
Splits Total Average Total
Running 1 03:07 00:00 04:46 -01:39 00:00 +00:00
Ski Erg 04:25 03:07 04:31 -00:06 04:46 -01:39
Running 2 04:35 07:32 05:11 -00:36 09:17 -01:45
Sled Push 05:16 12:07 03:04 +02:12 14:28 -02:21
Running 3 05:13 17:23 05:40 -00:27 17:32 -00:09
Sled Pull 07:39 22:36 05:17 +02:22 23:12 -00:36
Running 4 05:21 30:15 05:38 -00:17 28:29 +01:46
Burpees Broad Jump 05:38 35:36 05:50 -00:12 34:07 +01:29
Running 5 05:44 41:14 05:51 -00:07 39:57 +01:17
Rowing 05:19 46:58 04:56 +00:23 45:48 +01:10
Running 6 05:21 52:17 05:41 -00:20 50:44 +01:33
Farmers Carry 03:12 57:38 02:18 +00:54 56:25 +01:13
Running 7 05:20 01:00:50 05:39 -00:19 58:43 +02:07
Sandbag Lunges 03:55 01:06:10 05:31 -01:36 01:04:22 +01:48
Running 8 06:10 01:10:05 06:23 -00:13 01:09:53 +00:12
Wall Balls 06:53 01:16:15 07:05 -00:12 01:16:16 -00:01
Roxzone 07:53 01:30:54 07:33 +00:20 01:30:54
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Eelke Kraak performed well in the Hyrox race in Amsterdam, finishing in the top 39% of all athletes and the top 40% in his age group. His overall time of 01:30:54 was solid, indicating good fitness and endurance. His total running time of 00:40:48 was particularly impressive, being 02:43 faster than the average for his finish time. This suggests that he has a strong running profile and should continue to focus on his running abilities.

Segments to Improve



1. Sled Pull:
Eelke Kraak lost significant time during the Sled Pull segment, being 02:00 slower than the average. To improve in this area, he should work on building strength and power in his upper body and legs. Specific exercises to enhance his sled pulling performance include deadlifts, squats, and sled pushes. He should also focus on improving his technique and form during the pull, ensuring that he maximizes his power output.

2. Sled Push:
Similar to the Sled Pull, Eelke Kraak struggled with the Sled Push segment, being 01:51 slower than the average. To improve in this area, he should focus on building lower body strength, particularly in his quads and glutes. Exercises such as squats, lunges, and sled pushes can help him develop the necessary power and endurance for this segment.

3. Farmers Carry:
Eelke Kraak lost time during the Farmers Carry segment, being 00:51 slower than the average. To improve in this area, he should work on grip strength and overall endurance. Exercises such as farmers carries, deadlifts, and pull-ups can help him develop a stronger grip and improve his performance in this segment.

4. Rowing:
Eelke Kraak was 00:28 slower than the average during the Rowing segment. To improve in this area, he should focus on building cardiovascular endurance and improving his rowing technique. Incorporating rowing intervals into his training routine and practicing proper form can help him enhance his rowing performance.

5. Roxzone:
Eelke Kraak spent 00:25 longer than the average in the Roxzone, indicating that he may have rested more or taken longer transitions. To improve in this area, he should work on improving his overall fitness and transition time. Incorporating HIIT (High-Intensity Interval Training) workouts and practicing quick transitions during training can help him reduce the time spent in the Roxzone.

Strategies

- Eelke Kraak should focus on maintaining a consistent pace throughout the race. While he performed well in certain segments, it is important for him to avoid starting too fast and burning out later on.

- He should prioritize proper form and technique during all exercises and movements. This will help him maximize his efficiency and reduce the risk of injury.

- Eelke Kraak should also consider incorporating specific training sessions that mimic the race conditions. This can include combining running with strength exercises or performing timed intervals to simulate the intensity of the race.

- It is important for Eelke Kraak to listen to his body and adjust his race strategy accordingly. If he feels fatigued in certain segments, he should focus on pacing himself and conserving energy.

- Lastly, Eelke Kraak should continue to focus on his running abilities, as he has demonstrated strength in this area. Incorporating interval training, hill sprints, and tempo runs can help him further improve his running performance.

Overall, Eelke Kraak has shown great potential in the Hyrox race in Amsterdam. By focusing on improving specific segments, implementing effective race strategies, and continuing to train his running abilities, he can further enhance his performance in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Coyle Patrick 2024 Manchester 01:31:06
Lavery Ronan 2024 Birmingham 01:31:01
Dry Dalton 2024 Dallas 01:31:08
Zalewski Sebastian 2024 Poznan 01:30:59
Edwards Jack 2022 London 01:30:32
Nyoman Victor 2024 Hong Kong 01:31:16
Chaterclark George 2023 Dublin 01:30:28
Wildgrube Marcel 2018 Hamburg 01:31:11
Pentcheff Nicolas 2024 Paris 01:30:46
Schumacher Ben 2024 New York 01:31:18

Measure Your Performance Against Top Athletes

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