Kai Imming, Aram De Munnik 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 1000 similar athletes.

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Performance Highlights

NED Flag Kai Imming NED Flag Aram De Munnik Men 16-29 #84010 01:03:26 10th in AG | Top 2.6% 23rd | Top 2.0%
+01:26
37:40
Run Total
+00:12
04:43
Avg. Lap
+00:34
04:35
Best Lap
-01:04
21:26
Workout Total
-00:08
02:40
Avg. Workout
-00:16
04:25
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 03:54. Check the detail of the improvement plan below.

02:45 Potential Improvement 70.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
Run Total 02:45 (From 37:40 to 34:55) 70.5%
BBJ 00:28 (From 02:32 to 02:04) 12.0%
Sandbag Lunges 00:23 (From 02:56 to 02:33) 9.8%
Ski Erg 00:11 (From 03:48 to 03:37) 4.7%
Sled Pull 00:04 (From 02:21 to 02:17) 1.7%
Farmers Carry 00:03 (From 01:22 to 01:19) 1.3%
Sled Push 00:00 (From 01:10 to 01:10) 0.0%
Rowing 00:00 (From 03:58 to 03:58) 0.0%
Wall Balls 00:00 (From 03:19 to 03:19) 0.0%

Splits Time

Kai Imming, Aram De Munnik Perfect Race
Splits Total Average Total
Running 1 03:36 00:00 04:04 -00:28 00:00 +00:00
Ski Erg 03:48 03:36 03:44 +00:04 04:04 -00:28
Running 2 04:42 07:24 04:19 +00:23 07:48 -00:24
Sled Push 01:10 12:06 01:32 -00:22 12:07 -00:01
Running 3 04:53 13:16 04:35 +00:18 13:39 -00:23
Sled Pull 02:21 18:09 02:40 -00:19 18:14 -00:05
Running 4 05:12 20:30 04:37 +00:35 20:54 -00:24
Burpees Broad Jump 02:32 25:42 02:23 +00:09 25:31 +00:11
Running 5 05:08 28:14 04:41 +00:27 27:54 +00:20
Rowing 03:58 33:22 04:08 -00:10 32:35 +00:47
Running 6 04:53 37:20 04:38 +00:15 36:43 +00:37
Farmers Carry 01:22 42:13 01:27 -00:05 41:21 +00:52
Running 7 04:45 43:35 04:38 +00:07 42:48 +00:47
Sandbag Lunges 02:56 48:20 02:50 +00:06 47:26 +00:54
Running 8 04:35 51:16 04:43 -00:08 50:16 +01:00
Wall Balls 03:19 55:51 03:46 -00:27 54:59 +00:52
Roxzone 04:25 01:03:26 04:41 -00:16 01:03:26
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Imming Kai and De Munnik Aram, you both crushed it at the 2024 Amsterdam Hyrox competition! Scoring an overall rank of 23 out of 1258 athletes puts you in the top 1%—that’s no small feat. With a finish time of 01:03:26, you’ve shown incredible determination and skill, especially considering you landed in the top 2% of your age group. Your pacing, however, indicates a need for balance; you started out strong but faded a bit in the latter stages. Your total running time of 00:37:40 was 01:22 slower than average, indicating that while you have a solid running base, there’s room to enhance your stamina and transition times. It seems like you’re more of a strength athlete, but with some focused training, you can develop that running profile even further—just remember, in Hyrox, it’s not just about running; it’s about running smart! 💪

Segments to Improve:

Now let’s dive into the specifics. The segments where you can really turn things around are:

  • Running 3: 00:04:53 (17 seconds slower than average)
  • Burpees Broad Jump: 00:02:32 (9 seconds slower than average)
  • Sandbag Lunges: 00:02:56 (6 seconds slower than average)

These segments can be your golden ticket to improving your overall performance. Here’s how you can tackle them:

  • Running 3: Focus on endurance and pacing. Incorporate long, steady-state runs into your weekly training. Aim for a weekly long run that gradually increases in distance. Use interval training to improve your speed. For example, do 5x800m at a pace faster than your race pace, with 2-minute rests in between. This will help you build both speed and stamina.
  • Burpees Broad Jump: This segment requires explosive strength and coordination. To improve, try incorporating plyometric drills into your routine. Box jumps, broad jumps, and burpee variations (like burpee tuck jumps) will help enhance your explosive power. Also, focus on your form: ensure your jump is powerful and your landing is soft to maintain balance. If you can, practice the burpee broad jump in a circuit format to simulate race conditions!
  • Sandbag Lunges: To make the lunges less taxing, work on your core and leg strength. Incorporate weighted lunges and single-leg deadlifts into your training. A strong core will help keep your body stable while lunging. Additionally, consider tempo lunges—lower yourself slowly to build strength and control.
Race Strategies:

When it comes to race day, the strategy can be just as important as the training. Here are a few tips to consider:

  • Pacing: Start strong, but don’t go all out in the first running segment. Maintain a steady pace and save some energy for the later running segments. The idea is to finish strong, not just start fast.
  • Transition Times: Improve your Roxzone time by practicing quick transitions in training. Set up mini-circuits where you switch exercises quickly, focusing on efficiency. Think of it as a game of speed chess—every second counts!
  • Stay Hydrated: Don’t underestimate the power of hydration and nutrition leading up to the event. Your body needs to be fueled for maximum performance.
  • Mindset: Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” (Thanks, Rocky!) Keep pushing your limits, and don’t be afraid to embrace the grind. đź’Ą
Conclusion:

Imming and Aram, you have the potential to elevate your performance even further! With focused training on your weaker segments and smart race strategies, you can turn those areas of improvement into strengths. Always remember, “The only way to achieve the impossible is to believe it is possible.” So, lace up those shoes, hit the gym, and let’s get to work! 💪 Whenever you feel like giving up, just think about why you started. And hey, if all else fails, just remember: the only bad workout is the one that didn’t happen! Keep pushing, and let’s crush the next race together!

Your Rox-Coach

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Other Results from this athlete
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