Michel Opdam, Arjan Koolen Hyrox Result

Dive into this athlete’s performance at 2024 Maastricht 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.

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Performance Highlights

NED Flag Michel Opdam NED Flag Arjan Koolen Men 40-49 #80010 01:02:47 đŸ„ˆ in AG | Top 3.6% 26th | Top 9.1%
+00:01
35:50
Run Total
+00:01
04:29
Avg. Lap
+00:10
04:09
Best Lap
+01:09
23:31
Workout Total
+00:09
02:56
Avg. Workout
-01:05
03:31
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 Doubles Men

Run, Baby, Run!

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!

Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Station Showdown

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.

Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Fast, slow, or steady?

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.

Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Expected Finish Time

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.

Spread of Splits Time

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.

Percentile based on all the athletes who competed in Hyrox Doubles 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 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 performance we identified a possible improvement of 04:19. Check the detail of the improvement plan below.

01:16 Potential Improvement 29.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
Run Total 01:16 (From 35:50 to 34:34) 29.3%
BBJ 00:54 (From 02:56 to 02:02) 20.8%
Sandbag Lunges 00:34 (From 03:05 to 02:31) 13.1%
Ski Erg 00:30 (From 04:07 to 03:37) 11.6%
Sled Push 00:19 (From 01:37 to 01:18) 7.3%
Wall Balls 00:19 (From 03:48 to 03:29) 7.3%
Farmers Carry 00:12 (From 01:30 to 01:18) 4.6%
Rowing 00:08 (From 04:07 to 03:59) 3.1%
Sled Pull 00:07 (From 02:21 to 02:14) 2.7%

Splits Time

Michel Opdam, Arjan Koolen Perfect Race
Splits Total Average Total
Running 1 04:47 00:00 04:01 +00:46 00:00 +00:00
Ski Erg 04:07 04:47 03:44 +00:23 04:01 +00:46
Running 2 04:09 08:54 04:16 -00:07 07:45 +01:09
Sled Push 01:37 13:03 01:31 +00:06 12:01 +01:02
Running 3 04:22 14:40 04:32 -00:10 13:32 +01:08
Sled Pull 02:21 19:02 02:38 -00:17 18:04 +00:58
Running 4 04:26 21:23 04:33 -00:07 20:42 +00:41
Burpees Broad Jump 02:56 25:49 02:23 +00:33 25:15 +00:34
Running 5 04:28 28:45 04:37 -00:09 27:38 +01:07
Rowing 04:07 33:13 04:07 +00:00 32:15 +00:58
Running 6 04:30 37:20 04:35 -00:05 36:22 +00:58
Farmers Carry 01:30 41:50 01:26 +00:04 40:57 +00:53
Running 7 04:25 43:20 04:35 -00:10 42:23 +00:57
Sandbag Lunges 03:05 47:45 02:48 +00:17 46:58 +00:47
Running 8 04:47 50:50 04:40 +00:07 49:46 +01:04
Wall Balls 03:48 55:37 03:45 +00:03 54:26 +01:11
Roxzone 03:31 01:02:47 04:36 -01:05 01:02:47
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Opdam Michel and Koolen Arjan, you two crushed it in Maastricht! Finishing 26th overall out of 285 competitors and snagging 2nd in your age group is no small feat—you're in the top 3%! Your overall time of 01:02:47 is impressive, especially considering that your total running time was a solid 00:35:50, which is actually one minute faster than average. This suggests you both have a strong running profile, but we need to fine-tune some of those strength segments to really elevate your game.

Looking at the pacing, it seems you started a bit too slow in the first run, which may have affected your momentum. A strategic pacing approach could have you firing on all cylinders earlier in the race, allowing you to maintain a stronger rhythm throughout. Keep that in mind next time, because Hyrox isn’t just about endurance; it’s about maintaining speed under fatigue.

Segments to Improve:
  • Burpees Broad Jump: 00:02:56 (33 seconds slower than average, 50th Percentile Rank)
  • Sandbag Lunges: 00:03:05 (17 seconds slower than average, 34th Percentile Rank)
  • Ski Erg: 00:04:07 (23 seconds slower than average, 70th Percentile Rank)

Let’s dive into how to turn these segments around.

Burpees Broad Jump:

This segment is crucial because it combines cardio and strength. To improve, focus on your explosive power and overall conditioning. Here's how:

  • Drills: Incorporate 3 sets of 10 burpees followed by broad jumps. Rest for 60 seconds between sets. Gradually increase the number as you get stronger.
  • Form Corrections: Ensure you’re landing softly to conserve energy. Use a two-footed takeoff for your jumps; this will help you maintain balance and speed.
  • HIIT Sessions: Design a HIIT workout that includes burpees, jump squats, and box jumps to build explosive strength.
Sandbag Lunges:

These can sap your energy quickly if you’re not prepared. Here’s how to sharpen your skills:

  • Technique Focus: Practice lunging with proper form—keep your front knee behind your toes and your back straight. Use a lighter sandbag to focus on form before increasing the weight.
  • Strength Training: Incorporate weighted lunges and split squats into your routine. Aim for 3 sets of 10 reps on each leg.
  • Endurance Workouts: Add lunges into longer runs to simulate fatigue. For example, every 5 minutes of running, do 10 lunges.
Ski Erg:

This segment requires endurance and proper technique. Here’s how to improve it:

  • Technique Drills: Focus on pulling with your upper body while keeping your core tight. Practice for 20 minutes at a steady pace, then do intervals of 30 seconds at high intensity, followed by 30 seconds of rest.
  • Cross-Training: Incorporate rowing and other upper-body exercises (like pull-ups) to build strength and endurance.
  • Strength Training: Perform exercises like bent-over rows and deadlifts to strengthen the muscle groups involved in the Ski Erg.
Race Strategies:

Now that we’ve identified areas for improvement, let’s talk about strategy. You want to approach the race with a plan:

  • Pacing: Start your first run a bit faster than you did this time. Find your groove early on to maintain momentum.
  • Transition Efficiency: Work on your transitions in the roxzone. Spend less time standing around and more time moving. Quick sips of water, brief stretches, and mentally preparing for the next segment can save precious seconds.
  • Strength Segments: During strength segments, stay focused. Visualize the finish line and remember that every rep counts. This is where your mental toughness will shine through.
Conclusion:

Michel and Arjan, you’ve shown that you’re ready to take your Hyrox game to the next level. Remember, the only easy day was yesterday. With focused training and strategic pacing, you’ll not only improve your time but also your overall experience. Keep pushing through those tough segments, and don’t forget to enjoy the process!

As David Goggins says, “The only way to get better is to embrace the suck.” So go out there and crush it, because your potential is limitless! đŸ’ȘđŸ’„

This is Rox-Coach, signing off—keep grinding, gentlemen! 🏆

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 Doubles Men
Similar Athletes
Daniel Marcelo Ballester, Jorge Lumbreras Martin 2022 Madrid 01:03:06
BalĂ zs Ulrich, DĂ vid SzabĂł 2023 Wien 01:02:24
William Pickard, Ross Grimstone 2024 Köln 01:02:53
Taner Sahin, Johannes Rowold 2019 Hamburg 01:02:38
Zach Hansen, Tyson Herbert 2024 Sydney 01:03:14
Dean Sylvester, Ralph Toria 2022 Maastricht 01:02:37
Patrik Von Feilitzen, Robin Filipsson 2023 Stockholm 01:02:43
Niall Bedford, Jack Murray 2024 Dublin 01:03:02
Richard Malpass, Joshua Rugen 2024 Manchester 01:02:44
Harrison Stevens, James Drummond 2023 London 01:03:14
Other Results from this athlete
2025 Maastricht Michel Opdam, Martijn Mastenbroek 01:12:35
2024 Amsterdam Michel Opdam 01:11:53
2024 Amsterdam Jan Van Rooden, Arjan Koolen 01:00:55
2024 Amsterdam Michel Opdam, Dennis Wolvers 01:09:21
2024 Nice Tim Kooij, Arjan Koolen 01:07:04
2024 Berlin Michel Opdam, Veronique Ras 01:16:46
2024 Köln Michel Opdam, Arjan Koolen 01:02:47
2024 Rotterdam Michel Opdam 01:21:34
2024 Rotterdam Michel Opdam, Channah Opdam 01:19:32
2023 Frankfurt Michel Opdam 01:28:23

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