Menno Keur's HYROX Amsterdam 2024 Race Results & Analysis

Menno Keur

HYROX Amsterdam 2024

HYROX MEN • AG 16-24

Finish time

2:03:57

Overall #2139 AG #279

Running

57:49

Stations

51:13

Roxzone

15:04

Avg. Pace

08:22/km

Avg. Run

7:13

Percentile

Top 98%

Splits

Time

Rank

Avg Run

7:13

Run 1

3:46

#1158

SkiErg

4:33

#1445

Run 2

6:16

#1884

Sled Push

3:21

#2071

Run 3

6:59

#1969

Sled Pull

6:06

#2025

Run 4

6:56

#1942

BBJ

10:38

#2136

Run 5

7:29

#1979

Row

5:27

#2034

Run 6

7:12

#1982

Farmers C.

1:55

#947

Run 7

8:06

#2083

S. Lunges

7:38

#2051

Run 8

11:05

#2140

Wall Balls

11:35

#2137

Rank

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Race Performance

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Your Race Debrief

Here's what stood out and where to focus your training next.

Maximum Impact Focus

#1 Priority

Target Wall Balls for maximum race improvement. This station offers ~320s potential time savings due to high absolute time impact.

Action Plan:

EMOM 12: 12–20 wall balls. Breathe every rep, keep depth/drive consistent. Add unbroken sets test every 2–3 weeks to track progress.

Pacing Strategy Needs Work

#2 Priority

Your data suggests a "fly and die" approach - you started too fast and significantly slowed down in the later stages.

Action Plan:

Start your first 1km 10-15 seconds slower than your goal race pace. This conservative approach will help you maintain a stronger, more consistent pace throughout the race.

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Split	Time	Cum.	Dur.
Rox In	-	00:03:46	03:46
1000m SkiErg In	-	00:03:50	00:04
1000m SkiErg Out	-	00:08:23	04:33
Rox Out	-	00:09:39	01:16
Rox In	-	00:15:54	06:15
50m Sled Push In	-	00:16:21	00:27
50m Sled Push Out	-	00:19:41	03:20
Rox Out	-	00:20:50	01:09
Rox In	-	00:27:49	06:59
50m Sled Pull In	-	00:28:34	00:45
50m Sled Pull Out	-	00:34:39	06:05
Rox Out	-	00:35:45	01:06
Rox In	-	00:42:41	06:56
80m Burpee Broad Jump In	-	00:43:22	00:41
80m Burpee Broad Jump Out	-	00:53:59	10:37
Rox Out	-	00:55:04	01:05
Rox In	-	01:02:33	07:29
1000m Row In	-	01:03:56	01:23
1000m Row Out	-	01:09:23	05:27
Rox Out	-	01:10:09	00:46
Rox In	-	01:17:20	07:11
200m Farmers Carry In	-	01:19:27	02:07
200m Farmers Carry Out	-	01:21:21	01:54
Rox Out	-	01:22:19	00:58
Rox In	-	01:30:24	08:05
100m Sandbag Lunges In	-	01:32:40	02:16
100m Sandbag Lunges Out	-	01:40:18	07:38
Rox Out	-	01:41:18	01:00
Wall Balls In	-	01:52:23	11:05
Total	-	02:03:57	11:34

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Understanding your run data