Dive into this athlete’s performance at 2023 Köln 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 766 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 04:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:19 (From 54:02 to 50:43) | 70.1% |
| BBJ | 00:45 (From 08:03 to 07:18) | 15.8% |
| Sandbag Lunges | 00:40 (From 06:12 to 05:32) | 14.1% |
| Ski Erg | 00:00 (From 04:53 to 04:53) | 0.0% |
| Sled Push | 00:00 (From 02:41 to 02:41) | 0.0% |
| Sled Pull | 00:00 (From 06:22 to 06:22) | 0.0% |
| Rowing | 00:00 (From 05:27 to 05:27) | 0.0% |
| Farmers Carry | 00:00 (From 02:09 to 02:09) | 0.0% |
| Wall Balls | 00:00 (From 05:19 to 05:19) | 0.0% |
| Kouwijzer Stacey | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 05:38 -00:55 | 00:00 +00:00 |
| Ski Erg | 04:53 | 04:43 | 05:21 -00:28 | 05:38 -00:55 |
| Running 2 | 06:46 | 09:36 | 06:08 +00:38 | 10:59 -01:23 |
| Sled Push | 02:41 | 16:22 | 03:08 -00:27 | 17:07 -00:45 |
| Running 3 | 06:58 | 19:03 | 06:28 +00:30 | 20:15 -01:12 |
| Sled Pull | 06:22 | 26:01 | 06:47 -00:25 | 26:43 -00:42 |
| Running 4 | 07:10 | 32:23 | 06:33 +00:37 | 33:30 -01:07 |
| Burpees Broad Jump | 08:03 | 39:33 | 07:33 +00:30 | 40:03 -00:30 |
| Running 5 | 07:19 | 47:36 | 06:43 +00:36 | 47:36 +00:00 |
| Rowing | 05:27 | 54:55 | 05:42 -00:15 | 54:19 +00:36 |
| Running 6 | 07:23 | 01:00:22 | 06:35 +00:48 | 01:00:01 +00:21 |
| Farmers Carry | 02:09 | 01:07:45 | 02:32 -00:23 | 01:06:36 +01:09 |
| Running 7 | 07:34 | 01:09:54 | 06:35 +00:59 | 01:09:08 +00:46 |
| Sandbag Lunges | 06:12 | 01:17:28 | 05:41 +00:31 | 01:15:43 +01:45 |
| Running 8 | 06:12 | 01:23:40 | 07:15 -01:03 | 01:21:24 +02:16 |
| Wall Balls | 05:19 | 01:29:52 | 06:08 -00:49 | 01:28:39 +01:13 |
| Roxzone | 08:09 | 01:43:13 | 08:26 -00:17 | 01:43:13 |
- Transition Time: Stacey should work on improving her transition time in the roxzone. By practicing quick and efficient transitions between exercise zones, she can minimize the time spent resting and maximize her overall race time.
- Strength Training: To improve her overall performance, Stacey should incorporate strength training exercises that target the muscles used in HYROX movements. This can include exercises such as kettlebell swings, deadlifts, pull-ups, and push-ups. By building strength in these areas, Stacey can improve her performance in the strength-focused segments of the race.
- Running Training: Given that Stacey's total running time was slower than the average, she should prioritize running training in her routine. This can include a combination of steady-state runs, interval training, and hill sprints to improve both her endurance and speed. Stacey should also incorporate strength exercises specific to running, such as single-leg squats and calf raises, to enhance her running performance.
By implementing these strategies and incorporating specific exercises and training techniques, Stacey Kouwijzer can improve her performance in the HYROX race. With a focus on improving her running performance, optimizing her pacing, and enhancing her overall strength and endurance, Stacey has the potential to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Guyamier Eva | 2024 Bordeaux | 01:43:00 | |
| Kenny Amy | 2023 Manchester | 01:42:55 | |
| Hickey Eileen | 2021 Dallas | 01:43:02 | |
| Richter Lindmark Felicia | 2024 Stockholm | 01:42:58 | |
| Farmer Natalie | 2024 London | 01:43:35 | |
| Fletcher Amanda | 2021 Dallas | 01:42:50 | |
| Johnson Shelley | 2020 Chicago | 01:43:02 | |
| McLean Ashley | 2024 Stockholm | 01:43:04 | |
| Jarvis Nicola | 2024 Glasgow | 01:43:07 | |
| Lu Rada | 2024 Toronto | 01:43:33 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rotterdam Kouwijzer Stacey | 01:36:04 | |
| 2023 Maastricht European Championships Kouwijzer Stacey | 01:39:51 | |
| 2022 Amsterdam Kouwijzer Stacey | 01:37:50 | |
| 2023 Hamburg Kouwijzer Stacey | 01:33:10 | |
| 2023 Amsterdam Kouwijzer Stacey | 01:39:41 | |
| 2024 Maastricht Kouwijzer Stacey | 01:34:00 | |
| 2024 Rotterdam Kouwijzer Stacey | 01:31:35 | |
| 2024 Paris Kouwijzer Stacey | 01:36:01 | |
| 2024 Rotterdam Kouwijzer Stacey, Aerssens Manon | 01:29:06 | |
| 2024 Amsterdam De Visser Niek, Kouwijzer Stacey | 01:15:21 | |
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Kouwijzer Stacey
