Timo Koopstra Hyrox Result

Dive into this athlete’s performance at 2025 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 654 similar athletes.

Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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Performance Highlights

NED Flag Timo Koopstra Men 30-34 01:19:34 36th in AG | Top 65.5%
-05:58
32:09
Run Total
-00:44
04:01
Avg. Lap
-04:04
00:00
Best Lap
-06:27
29:25
Workout Total
-00:49
03:40
Avg. Workout
-00:01
05:37
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 Pro 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 654 athletes with similar finish time in Hyrox Pro 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 654 athletes with similar finish time in Hyrox Pro 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 654 athletes with similar finish time in Hyrox Pro 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 Pro 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 01:56. Check the detail of the improvement plan below.

00:43 Potential Improvement 37.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
BBJ 00:43 (From 04:38 to 03:55) 37.1%
Sled Push 00:30 (From 03:47 to 03:17) 25.9%
Sandbag Lunges 00:24 (From 04:59 to 04:35) 20.7%
Ski Erg 00:15 (From 04:22 to 04:07) 12.9%
Rowing 00:03 (From 04:29 to 04:26) 2.6%
Farmers Carry 00:01 (From 02:01 to 02:00) 0.9%
Sled Pull 00:00 (From 05:09 to 05:09) 0.0%
Wall Balls 00:00 (From 00:00 to 00:00) 0.0%
Run Total 00:00 (From 32:09 to 32:09) 0.0%

Splits Time

Timo Koopstra Perfect Race
Splits Total Average Total
Running 1 06:12 00:00 04:04 +02:08 00:00 +00:00
Ski Erg 04:22 06:12 04:10 +00:12 04:04 +02:08
Running 2 04:00 10:34 04:26 -00:26 08:14 +02:20
Sled Push 03:47 14:34 03:35 +00:12 12:40 +01:54
Running 3 04:17 18:21 04:48 -00:31 16:15 +02:06
Sled Pull 05:09 22:38 05:58 -00:49 21:03 +01:35
Running 4 04:19 27:47 04:49 -00:30 27:01 +00:46
Burpees Broad Jump 04:38 32:06 04:13 +00:25 31:50 +00:16
Running 5 00:00 36:44 04:54 -04:54 36:03 +00:41
Rowing 04:29 36:44 04:28 +00:01 40:57 -04:13
Running 6 04:18 41:13 04:50 -00:32 45:25 -04:12
Farmers Carry 02:01 45:31 02:08 -00:07 50:15 -04:44
Running 7 04:30 47:32 04:54 -00:24 52:23 -04:51
Sandbag Lunges 04:59 52:02 04:53 +00:06 57:17 -05:15
Running 8 04:33 57:01 05:19 -00:46 01:02:10 -05:09
Wall Balls 00:00 01:01:34 06:27 -06:27 01:07:29 -05:55
Roxzone 05:37 01:19:34 05:38 -00:01 01:19:34
Based on 654 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Timo! First off, let’s give you a high-five for tackling the 2025 Maastricht Hyrox Pro Men’s division. Finishing with an overall time of 01:19:34 puts you in the top 65% of your age group. That’s no small feat! Your total running time of 00:32:09 is impressive—you're running 6:01 faster than average, which shows you’ve got a runner’s edge. But let’s dig a little deeper. Your pacing in the first segment (Running 1) was a bit slow—coming in at 00:06:12, which is 2:10 slower than average. It seems like you may have started conservatively and then found your rhythm, as you picked up the pace significantly in subsequent runs. This is a classic case of finding your groove—just think of it as warming up your engine before the race starts! You’re clearly more of a runner, and we need to balance that with strength training to ensure you can power through those tough segments.

Segments to Improve:

Now, let’s get into the nitty-gritty and identify where we can shave off those precious seconds. The segments that need some TLC are:

  • Burpees Broad Jump: 00:04:38 (26 seconds slower than average)
  • Sled Push: 00:03:47 (12 seconds slower than average)
  • Sandbag Lunges: 00:04:59 (6 seconds slower than average)

Let’s turn these weaknesses into strengths!

  • Burpees Broad Jump:
    • Focus on explosive power. Practice box jumps and broad jumps to enhance leg power.
    • Incorporate burpee drills with a focus on speed. Aim for high reps at a controlled pace, ensuring good form.
    • Consider a circuit that combines burpees with jump squats and push-ups for endurance.
  • Sled Push:
    • Work on strength training with heavy sled pushes, focusing on maintaining a low center of gravity.
    • Incorporate leg strength exercises like squats and lunges, emphasizing explosiveness from your legs.
    • Practice transitions from running to sled pushes to mimic race conditions and enhance fatigue management.
  • Sandbag Lunges:
    • Practice lunges with varying weights to build strength and endurance. Work on form to prevent injury.
    • Incorporate loaded carries (like farmers’ walks) to improve grip strength and core stability.
    • Try dynamic warm-ups before workouts to enhance flexibility and reduce muscle tightness.
Race Strategies:

When it comes to race day, having a strategy is key. Here are some tips to consider:

  • Pacing: Start strong but controlled. Aim to be slightly faster than your average pace, especially in the early running segments, to avoid wasting time.
  • Transitions: Work on your roxzone time. You need to be like a ninja during transitions—quick and efficient. Practicing these will pay off big time!
  • Mindset: Remember, this is a mental game as much as a physical one. When you hit those tough segments, think of David Goggins’ mantra: “Stay hard!”
Conclusion:

Timo, you’ve got the stamina and speed to make waves in the Hyrox arena. Embrace the grind, and don’t shy away from the hard work that comes with turning weaknesses into strengths. You’re already on the right path, and with a bit of focus on those segments and a solid race-day strategy, you could easily climb the ranks next time. Remember, “The only way to achieve the impossible is to believe it is possible.” So believe it, train for it, and go out there and crush it! 💪💥🏆

Keep pushing, keep training, and stay focused!

Yours in strength and sweat,

The Rox-Coach

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 Pro Men
Similar Athletes
Albert Jose Gonzalvo 2024 Nice 01:19:39
Matt Wells 2023 World Championships Manchester 01:19:45
Karl Dollinger 2024 Hamburg 01:19:50
Daniel Hannemann 2023 Frankfurt 01:19:29
Manuel Schuell 2019 Leipzig 01:19:51
Samer Hijazi 2023 Dubai 01:19:43
Lennart Stephan 2024 Copenhagen 01:19:22
Matthew Evans 2023 London 01:19:24
Dino Rutten 2025 Auckland 01:19:53
Christian Von Eitzen 2024 Berlin 01:19:06
Other Results from this athlete
2023 Rotterdam Timo Koopstra, Mariëlle Koopstra 01:25:23
2022 Amsterdam Timo Koopstra 01:20:37

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