Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) Koene Marc

Koene Marc Hyrox Result

Dive into this athlete’s performance at 2024 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 238 similar athletes.

Performance Highlights

NED NED Flag Men 40-44 #122002 02:07:01 282nd in AG | Top 95.3% 2152nd | Top 96.5%
+27:24
01:28:02
Run Total
+03:25
11:00
Avg. Lap
+05:23
11:21
Best Lap
-24:10
30:32
Workout Total
-03:01
03:49
Avg. Workout
-03:06
08:30
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 238 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 238 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Koene Marc'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 Koene Marc'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 238 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 Koene Marc'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 Koene Marc'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 31:39. Check the detail of the improvement plan below.

31:39 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 31:39 01:28:02 to 56:23 100.0%
Ski Erg 00:00 03:46 to 03:46 0.0%
Sled Push 00:00 01:54 to 01:54 0.0%
Sled Pull 00:00 03:31 to 03:31 0.0%
Burpees Broad Jump 00:00 05:21 to 05:21 0.0%
Rowing 00:00 04:21 to 04:21 0.0%
Farmers Carry 00:00 01:17 to 01:17 0.0%
Sandbag Lunges 00:00 04:30 to 04:30 0.0%
Wall Balls 00:00 05:52 to 05:52 0.0%

Splits Time

Koene Marc Perfect Race
Splits Total Average Total
Running 1 07:05 00:00 05:58 +01:07 00:00 +00:00
Ski Erg 03:46 07:05 05:01 -01:15 05:58 +01:07
Running 2 11:21 10:51 06:38 +04:43 10:59 -00:08
Sled Push 01:54 22:12 04:12 -02:18 17:37 +04:35
Running 3 11:25 24:06 07:29 +03:56 21:49 +02:17
Sled Pull 03:31 35:31 07:44 -04:13 29:18 +06:13
Running 4 11:28 39:02 07:35 +03:53 37:02 +02:00
Burpees Broad Jump 05:21 50:30 09:09 -03:48 44:37 +05:53
Running 5 11:42 55:51 07:55 +03:47 53:46 +02:05
Rowing 04:21 01:07:33 05:40 -01:19 01:01:41 +05:52
Running 6 11:31 01:11:54 07:38 +03:53 01:07:21 +04:33
Farmers Carry 01:17 01:23:25 03:04 -01:47 01:14:59 +08:26
Running 7 11:28 01:24:42 07:39 +03:49 01:18:03 +06:39
Sandbag Lunges 04:30 01:36:10 08:27 -03:57 01:25:42 +10:28
Running 8 12:06 01:40:40 09:51 +02:15 01:34:09 +06:31
Wall Balls 05:52 01:52:46 11:25 -05:33 01:44:00 +08:46
Roxzone 08:30 02:07:01 11:36 -03:06 02:07:01
Based on 238 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Marc Koene's performance at the 2024 Amsterdam HYROX event places him in the top 69% overall and top 67% in his age group. With an overall time of 02:07:01, he demonstrated significant strength in the exercise stations, particularly in the Ski Erg, Sled Push, Sled Pull, and Wall Balls, where he performed better than the average. However, Marc's total running time was considerably slower than average, indicating a need for improvement in his running endurance and pacing. His initial running segments suggest a tendency to start at a slower pace, as evidenced by his slower times compared to the average in the first few running segments. Marc's profile leans more towards strength, given his faster-than-average performances in strength-based exercises, but he should focus on enhancing his running capabilities to achieve a more balanced performance.

Segments to Improve

Marc's most significant opportunities for improvement lie in enhancing his running performance. His total running time was 27:08 slower than average, with each running segment consistently slower than peers.

  • Running Technique and Endurance:
    • Drills: Incorporate interval training sessions focusing on short bursts of speed (e.g., 400m repeats) to improve pace and efficiency.
    • Exercises: Include tempo runs and long-distance runs to build endurance and improve aerobic capacity.
    • Form Corrections: Focus on maintaining an upright posture, efficient arm swing, and minimizing ground contact time to enhance running economy.
  • Compromised Running Scenarios:
    • Drills: Practice running immediately after strength exercises, such as sled pulls or burpees, to simulate race conditions and improve transition efficiency.
    • Exercises: Include circuit training that combines strength and running components to adapt to the fatigue experienced during the race.

Race Strategies

  • Improve Pacing: Start the race with a slightly faster pace in the initial running segments to avoid falling behind early. Monitor pace using a GPS watch to ensure consistency throughout the race.
  • Focus on Transition Efficiency: Although Marc's Roxzone time was faster than average, maintaining momentum during transitions can further improve overall performance. Practice quick transitions between running and strength exercises.
  • Balance Training Focus: While Marc excels in strength-based exercises, allocating more training time to running will create a more balanced performance profile, capitalizing on his existing strengths while overcoming current weaknesses.

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
O Mahony Patrick 2024 Dublin 02:06:56
Zurlo Damiano 2024 Turin 02:06:39
Quek Wei Liang 2024 Singapore National Stadium 02:07:14
Siegel Lukas 2018 Wien 02:07:13
Tam Trevor 2023 Hong Kong 02:07:14
Dempsey Damian 2024 Dublin 02:06:36
Soh Deng Yang 2024 Singapore National Stadium 02:06:49
Chung Ken 2024 Manchester 02:06:58
Kwan Dennis 2024 Singapore National Stadium 02:06:43
Marciante Salvatore 2024 New York 02:06:56

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Maastricht 01:22:29
2024 Rotterdam 01:27:49

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