Richard Proost 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 1000 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 Richard Proost Men 50-54 01:12:17 5th in AG | Top 6.9%
-03:36
32:56
Run Total
-00:26
04:07
Avg. Lap
-04:01
00:00
Best Lap
-02:55
27:36
Workout Total
-00:21
03:27
Avg. Workout
+00:58
06:14
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

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 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 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 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 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 01:04. Check the detail of the improvement plan below.

00:48 Potential Improvement 75.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 00:48 (From 05:22 to 04:34) 75.0%
Sandbag Lunges 00:11 (From 03:55 to 03:44) 17.2%
Rowing 00:05 (From 04:27 to 04:22) 7.8%
Ski Erg 00:00 (From 04:00 to 04:00) 0.0%
Sled Push 00:00 (From 01:51 to 01:51) 0.0%
Sled Pull 00:00 (From 03:06 to 03:06) 0.0%
BBJ 00:00 (From 03:26 to 03:26) 0.0%
Farmers Carry 00:00 (From 01:29 to 01:29) 0.0%
Run Total 00:00 (From 32:56 to 32:56) 0.0%

Splits Time

Richard Proost Perfect Race
Splits Total Average Total
Running 1 06:22 00:00 04:04 +02:18 00:00 +00:00
Ski Erg 04:00 06:22 04:13 -00:13 04:04 +02:18
Running 2 04:19 10:22 04:19 +00:00 08:17 +02:05
Sled Push 01:51 14:41 02:28 -00:37 12:36 +02:05
Running 3 04:23 16:32 04:37 -00:14 15:04 +01:28
Sled Pull 03:06 20:55 04:03 -00:57 19:41 +01:14
Running 4 04:27 24:01 04:36 -00:09 23:44 +00:17
Burpees Broad Jump 03:26 28:28 04:08 -00:42 28:20 +00:08
Running 5 00:00 31:54 04:44 -04:44 32:28 -00:34
Rowing 04:27 31:54 04:30 -00:03 37:12 -05:18
Running 6 04:26 36:21 04:37 -00:11 41:42 -05:21
Farmers Carry 01:29 40:47 01:49 -00:20 46:19 -05:32
Running 7 04:31 42:16 04:36 -00:05 48:08 -05:52
Sandbag Lunges 03:55 46:47 04:09 -00:14 52:44 -05:57
Running 8 04:28 50:42 04:57 -00:29 56:53 -06:11
Wall Balls 05:22 55:10 05:11 +00:11 01:01:50 -06:40
Roxzone 06:14 01:12:17 05:16 +00:58 01:12:17
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Richard, first off, huge congratulations on finishing 5th in your age group! That puts you in the top 7% of 71 athletes—absolutely impressive! 💪 Your overall time of 01:12:17 is a testament to your hard work and dedication, especially since your total running time of 00:32:56 was 03:39 faster than average. Clearly, you've got some serious speed in those legs!

However, let’s talk pacing. During the race, it looks like you started a bit too conservatively on the first running segment (00:06:22), which was 02:19 slower than average. This means you might have been a little too cautious when you could have pushed a bit more. As a runner, your profile is stronger on the running side, so harness that strength right from the start. Think of it as running with the wind at your back—don’t let it slow you down!

Segments to Improve:

Now, let's dig into the areas where you can level up your game. The wall balls (00:05:22) are where we see the biggest potential for improvement. You're currently sitting at the 25th percentile for that segment—let’s change that!

  • Wall Ball Form: Ensure you're using a full range of motion. Squat deep and drive up through your heels. Keep your core tight to stabilize as you throw the ball. If you're feeling like a bobblehead, you're probably not engaging your core enough.
  • Technique Drills: Incorporate wall ball technique drills into your training. Practice throwing with lighter weights to enhance your explosiveness and accuracy. Aim for 3 sets of 10-15 reps at a lighter weight, focusing on form.
  • Endurance Building: Add sets of wall balls at the end of your workouts when you're fatigued. This simulates race conditions and trains your body to maintain form when tired. Start with 3 sets of 20 reps and build from there.
  • Strength Training: Focus on squats and thrusters to build the muscle groups used in wall balls. Incorporate 3 sets of 10-12 reps of squats and 3 sets of 8-10 reps of thrusters in your weekly routine.

Additionally, your Roxzone time of 00:06:14 is slower than average, which indicates room for improvement in transition efficiency. Let’s tackle that:

  • Transition Drills: Practice quick transitions in training. Set up a mini-course where you can switch between exercises rapidly. Time yourself and aim to reduce the transition time by 10-15 seconds each week.
  • Overall Fitness: Incorporate high-intensity interval training (HIIT) to improve your overall fitness and speed. This can help decrease the time you spend resting between exercises. HIIT workouts can be as simple as 30 seconds of burpees followed by 30 seconds of rest, repeated for 20 minutes.
Race Strategies:

For your next race, consider these strategies to enhance your performance:

  • Pacing: Start strong but controlled in your first running segment. Aim for a pace that feels challenging but sustainable. Think of it as a sprinting marathon—you want to finish strong, not out of breath!
  • Mind Your Transition: Practice your transitions as if they are a part of the race. Visualize each transition in your mind, so it becomes second nature. Remember, every second counts!
  • Nutrition and Hydration: Make sure you’re fueling your body properly before the race. Have a light meal rich in carbs, and stay hydrated. Think of it as putting premium gas in your car; it just runs better!
Conclusion:

Richard, you're doing amazing work, and with a few tweaks here and there, you can elevate your performance even further. The only limits you have are the ones you set for yourself. Remember what David Goggins says: “You are not going to die, you just have to get through this.” Keep pushing those boundaries, and don’t be afraid to embrace the discomfort—it’s where the magic happens! 💥

Keep your head high, your spirits higher, and remember, every rep counts! You’ve got this, and I’m here to help you crush those goals. Let’s turn those wall balls from a weak spot into a stronghold!

Stay relentless,

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 Men
Similar Athletes
Niall Kenny 2024 Marseille 01:12:17
René Preugschat 2023 Hannover 01:12:23
Tiago Santos 2024 Madrid 01:12:10
Yann Bouremel 2023 London 01:12:11
Eoin Donworth 2024 London 01:11:58
Valentin André 2025 Turin 01:12:40
Andrew Buchan 2023 Manchester 01:12:34
Krzysztof Jaroszewicz 2024 Berlin 01:12:06
Adam Pickup 2024 Manchester 01:12:31
Luca Persiani 2024 Milan 01:11:59
Other Results from this athlete
2024 Amsterdam Richard Proost, Jeroen Van Der Ven 01:12:19

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