Season 23/24 2024 Rotterdam (2178) HYROX (1965) Men (1380) Coenen Bram

Coenen Bram Hyrox Result

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 1000 similar athletes.

Performance Highlights

NED NED Flag Men 30-34 #150014 01:23:59 105th in AG | Top 32.8% 377th | Top 27.3%
-02:49
39:08
Run Total
-00:21
04:53
Avg. Lap
+00:04
04:33
Best Lap
+03:02
38:28
Workout Total
+00:23
04:48
Avg. Workout
-00:11
06:27
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 Coenen Bram'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 Coenen Bram'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 Coenen Bram'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 Coenen Bram'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 04:51. Check the detail of the improvement plan below.

01:44 Potential Improvement 35.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:44 06:34 to 04:50 35.7%
Wall Balls 01:10 07:03 to 05:53 24.1%
Sandbag Lunges 01:03 05:45 to 04:42 21.6%
Sled Push 00:20 02:58 to 02:38 6.9%
Sled Pull 00:16 04:47 to 04:31 5.5%
Farmers Carry 00:08 02:08 to 02:00 2.7%
Rowing 00:06 04:48 to 04:42 2.1%
Ski Erg 00:04 04:25 to 04:21 1.4%
Run Total 00:00 39:08 to 39:08 0.0%

Splits Time

Coenen Bram Perfect Race
Splits Total Average Total
Running 1 04:43 00:00 04:33 +00:10 00:00 +00:00
Ski Erg 04:25 04:43 04:25 +00:00 04:33 +00:10
Running 2 04:33 09:08 04:53 -00:20 08:58 +00:10
Sled Push 02:58 13:41 02:52 +00:06 13:51 -00:10
Running 3 04:59 16:39 05:19 -00:20 16:43 -00:04
Sled Pull 04:47 21:38 04:50 -00:03 22:02 -00:24
Running 4 04:50 26:25 05:17 -00:27 26:52 -00:27
Burpees Broad Jump 06:34 31:15 05:09 +01:25 32:09 -00:54
Running 5 04:58 37:49 05:26 -00:28 37:18 +00:31
Rowing 04:48 42:47 04:46 +00:02 42:44 +00:03
Running 6 04:58 47:35 05:18 -00:20 47:30 +00:05
Farmers Carry 02:08 52:33 02:09 -00:01 52:48 -00:15
Running 7 04:48 54:41 05:17 -00:29 54:57 -00:16
Sandbag Lunges 05:45 59:29 04:58 +00:47 01:00:14 -00:45
Running 8 05:22 01:05:14 05:52 -00:30 01:05:12 +00:02
Wall Balls 07:03 01:10:36 06:17 +00:46 01:11:04 -00:28
Roxzone 06:27 01:23:59 06:38 -00:11 01:23:59
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Bram Coenen demonstrated a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 19% of all athletes and the top 23% in his age group. Notably, his overall time was 01:23:59, with a particularly strong total running time of 00:39:08, which was 03:11 faster than average, highlighting his prowess as a runner. Bram's race started slightly slower than average in the first running segment but he quickly picked up the pace, evidencing a superior running ability compared to his strength components. This indicates that while Bram excels in running, he could potentially benefit from a more balanced training focus, addressing both strength and endurance to improve his overall HYROX performance.

Segments to Improve:

  • Burpees Broad Jump: Bram's performance was significantly slower in this segment. To improve, Bram should focus on increasing his explosive power and efficiency in burpees. Plyometric exercises such as box jumps, squat jumps, and lunge jumps can help build the necessary explosive strength. Additionally, practicing burpee broad jumps with emphasis on form and minimal ground contact time will enhance efficiency and speed in this segment.
  • Wall Balls: Another area for improvement is the wall balls segment. Incorporating strength training focused on the shoulders, legs, and core can improve throwing power and endurance. Exercises like thrusters, overhead presses, and medicine ball slams will be beneficial. Emphasizing the squat depth and explosive thrusts in practice can also help reduce fatigue and increase the number of reps per set.
  • Sandbag Lunges: The slower time in this segment suggests a need for improved leg strength and endurance. Lunges with added weight, step-ups, and weighted squats can help build the necessary muscle endurance. Practicing lunges with a sandbag specifically will also improve technique and adaptability to the uneven weight distribution of the sandbag.
  • Roxzone: The slightly slower Roxzone time indicates the need for improved transition times and overall fitness. Interval training that mimics the race's structure, alternating between high-intensity exercises and short recovery periods, can help improve endurance and reduce transition times.

Race Strategies:

  • Pacing: Given Bram's strong running ability, he should leverage this strength by maintaining a steady pace in the running segments to conserve energy for the strength-based challenges. Starting slightly below max pace and gradually increasing can prevent early fatigue and allow for better performance in strength segments.
  • Transition Efficiency: Minimizing time spent in the Roxzone through practicing quick transitions between exercises can significantly improve overall time. This involves not only physical readiness but mental preparation to quickly switch focus between different types of challenges.
  • Segment Focus Training: Incorporate specific days in the training regimen focused on the identified areas of improvement. This could involve a day dedicated to explosive strength, another for endurance and speed, and a third for mixed-modality training that includes running, strength, and technique work.
  • Recovery and Nutrition: Adequate recovery and proper nutrition play a critical role in performance and improvement. Bram should focus on a balanced diet rich in proteins, carbohydrates, and healthy fats, along with ensuring sufficient rest and recovery techniques such as stretching, foam rolling, and possibly incorporating active recovery days.

By addressing these specific areas and incorporating the suggested exercises and strategies into his training, Bram Coenen has the potential to significantly improve his performance in future HYROX races, possibly achieving an even more impressive rank and time.

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
Flores Díaz Christian Francisco 2024 Ciudad de Mexico 01:23:35
Hodgson Neil 2023 London 01:24:23
Slob Herwin 2022 Amsterdam 01:23:42
Curtis Jude 2024 Sports Direct HYROX London 01:24:19
Eickert Thorsten 2024 Karlsruhe 01:23:31
Murphy Ben 2024 Birmingham 01:23:41
Galligan James 2024 Milan 01:24:03
Smith Adam 2022 Hong Kong 01:24:19
Grant James 2023 Birmingham 01:24:10
Mchale Jarrod 2024 Melbourne 01:23:49

Measure Your Performance Against Top Athletes

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