NED Paul Koek
6 HYROX races over 2 seasons: 2 solo, 4 in a team with 3 partners.
One best per race type
Finish time, race by race: one race type at a time
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Paul Koek at each race, oldest on the left; lower is faster.The best was 1:18:03 at Amsterdam (Oct 2024); Paul Koek was 2:21 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Amsterdam | Oct 2024 | Open Men | 1:18:03 |
| Utrecht | Nov 2025 | Open Men | 1:20:24 |
Each dot is one Open Men race; click one for that race's report. Not enough complete, clean Open Men races yet to measure the change.
This line shows the finish time of Paul Koek at each race, oldest on the left; lower is faster.The best was 1:05:58 at Rotterdam (Feb 2025); Paul Koek was 8:15 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Rotterdam | Feb 2025 | Doubles Men | 1:05:58 |
| Heerenveen | May 2025 | Doubles Men | 1:13:37 |
| Amsterdam | Jan 2026 | Doubles Men | 1:14:13 |
Each dot is one Doubles Men race; click one for that race's report. Not enough complete, clean Doubles Men races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
6 results at 6 races
581st of 1,780 Doubles Mixed (faster than 67%). Against the 54 who finished around 1:15:12: most time gained on the eight runs (1:04), most lost on sandbag lunges (0:40). Runs 5 to 8 took 2:09 more than runs 1 to 4 (them: 1:51 more).
| Part | Time | Typical here | vs 1,780 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 3:57 | 4:12 | faster than 65% |
| SkiErg: | 4:16 | 4:15 | faster than 47% |
| Run 2: | 4:40 | 5:10 | faster than 73% |
| Sled push: | 2:03 | 1:58 | faster than 40% |
| Run 3: | 4:55 | 5:24 | faster than 73% |
| Sled pull: | 3:18 | 3:34 | faster than 67% |
| Run 4: | 4:53 | 5:26 | faster than 74% |
| Burpee broad jump: | 3:59 | 3:42 | faster than 38% |
| Run 5: | 4:56 | 5:33 | faster than 76% |
| Row: | 4:36 | 4:40 | faster than 58% |
| Run 6: | 5:05 | 5:30 | faster than 67% |
| Farmers carry: | 1:48 | 1:48 | faster than 50% |
| Run 7: | 5:11 | 5:27 | faster than 62% |
| Sandbag lunges: | 4:28 | 3:57 | faster than 31% |
| Run 8: | 5:23 | 5:52 | faster than 67% |
| Wall balls: | 4:33 | 4:30 | faster than 48% |
| Roxzone: | 6:38 | 8:03 | faster than 83% |
| Runs (8 km) | 38:56 | 42:36 | faster than 71% |
| Stations (8) | 29:01 | ||
| Finish | 1:14:32 | 1:19:26 | 581st of 1,780 · faster than 67% |
973rd of 1,738 Doubles Men (faster than 44%). Against the 59 who finished around 1:14:01: most time gained on the eight runs (2:58), most lost on sandbag lunges (1:36). Runs 5 to 8 took 2:36 more than runs 1 to 4 (them: 2:31 more).
| Part | Time | Typical here | vs 1,738 Doubles Men here |
|---|---|---|---|
| Run 1: | 3:51 | 3:57 | faster than 57% |
| SkiErg: | 4:13 | 3:58 | faster than 16% |
| Run 2: | 4:27 | 4:47 | faster than 71% |
| Sled push: | 2:28 | 1:53 | faster than 4% |
| Run 3: | 4:38 | 5:05 | faster than 74% |
| Sled pull: | 4:11 | 3:17 | faster than 9% |
| Run 4: | 4:48 | 5:08 | faster than 67% |
| Burpee broad jump: | 3:34 | 3:09 | faster than 29% |
| Run 5: | 4:57 | 5:15 | faster than 66% |
| Row: | 4:39 | 4:25 | faster than 24% |
| Run 6: | 4:56 | 5:11 | faster than 64% |
| Farmers carry: | 1:46 | 1:36 | faster than 29% |
| Run 7: | 5:05 | 5:10 | faster than 55% |
| Sandbag lunges: | 5:08 | 3:26 | faster than 4% |
| Run 8: | 5:23 | 5:40 | faster than 62% |
| Wall balls: | 4:48 | 4:22 | faster than 29% |
| Roxzone: | 5:30 | 6:03 | faster than 69% |
| Runs (8 km) | 38:01 | 40:27 | faster than 67% |
| Stations (8) | 30:47 | ||
| Finish | 1:14:13 | 1:12:40 | 973rd of 1,738 · faster than 44% |
504th of 1,912 Open Men (faster than 73%). Against the 58 who finished around 1:19:51: most time gained on the eight runs (1:54), most lost on wall balls (1:37). Runs 5 to 8 took 0:02 less than runs 1 to 4 (them: 0:17 more).
| Part | Time | Typical here | vs 1,912 Open Men here |
|---|---|---|---|
| Run 1: | 4:28 | 4:48 | faster than 68% |
| SkiErg: | 4:45 | 4:30 | faster than 20% |
| Run 2: | 4:38 | 5:13 | faster than 79% |
| Sled push: | 3:42 | 3:38 | faster than 47% |
| Run 3: | 4:49 | 5:40 | faster than 85% |
| Sled pull: | 5:07 | 5:04 | faster than 48% |
| Run 4: | 4:51 | 5:40 | faster than 84% |
| Burpee broad jump: | 4:49 | 5:43 | faster than 73% |
| Run 5: | 5:01 | 5:50 | faster than 83% |
| Row: | 4:53 | 4:48 | faster than 43% |
| Run 6: | 5:01 | 5:41 | faster than 79% |
| Farmers carry: | 2:32 | 2:13 | faster than 31% |
| Run 7: | 4:53 | 5:39 | faster than 83% |
| Sandbag lunges: | 4:56 | 5:10 | faster than 57% |
| Run 8: | 3:49 | 4:54 | faster than 88% |
| Wall balls: | 7:54 | 7:20 | faster than 39% |
| Roxzone: | 4:23 | 5:40 | faster than 85% |
| Runs (8 km) | 37:27 | 43:51 | faster than 85% |
| Stations (8) | 38:38 | ||
| Finish | 1:20:24 | 1:28:30 | 504th of 1,912 · faster than 73% |
370th of 838 Doubles Men (faster than 55%).
| Part | Time | Typical here | vs 838 Doubles Men here |
|---|---|---|---|
| Run 1: | 4:20 | 4:38 | faster than 67% |
| SkiErg: | 4:10 | 3:58 | faster than 20% |
| Run 2: | 4:24 | 4:44 | faster than 72% |
| Sled push: | 1:58 | 1:40 | faster than 13% |
| Run 3: | 4:36 | 5:03 | faster than 75% |
| Sled pull: | 4:09 | 3:12 | faster than 10% |
| Run 4: | 4:48 | 5:09 | faster than 67% |
| Burpee broad jump: | 3:53 | 3:24 | faster than 26% |
| Run 5: | 4:48 | 5:18 | faster than 75% |
| Row: | 4:41 | 4:32 | faster than 34% |
| Run 6: | 5:00 | 5:10 | faster than 60% |
| Farmers carry: | 2:05 | 1:37 | faster than 6% |
| Run 7: | 4:56 | 5:14 | faster than 66% |
| Sandbag lunges: | 4:11 | 3:27 | faster than 16% |
| Run 8: | 5:27 | 5:38 | faster than 58% |
| Wall balls: | 3:46 | 4:00 | faster than 73% |
| Roxzone: | 6:33 | 7:39 | faster than 81% |
| Runs (8 km) | 38:15 | 41:14 | faster than 69% |
| Stations (8) | 28:53 | ||
| Finish | 1:13:37 | 1:15:16 | 370th of 838 · faster than 55% |
174th of 1,384 Doubles Men (faster than 87%). Against the 42 who finished around 1:06:45: most time gained on the eight runs (1:34), most lost on sandbag lunges (0:31). Runs 5 to 8 took 2:24 more than runs 1 to 4 (them: 1:14 more).
| Part | Time | Typical here | vs 1,384 Doubles Men here |
|---|---|---|---|
| Run 1: | 4:25 | 5:21 | faster than 90% |
| SkiErg: | 4:02 | 3:57 | faster than 37% |
| Run 2: | 4:05 | 5:02 | faster than 93% |
| Sled push: | 1:46 | 1:40 | faster than 34% |
| Run 3: | 4:17 | 5:24 | faster than 94% |
| Sled pull: | 2:49 | 3:03 | faster than 66% |
| Run 4: | 4:22 | 5:28 | faster than 93% |
| Burpee broad jump: | 3:15 | 3:22 | faster than 56% |
| Run 5: | 4:27 | 5:39 | faster than 94% |
| Row: | 4:28 | 4:26 | faster than 46% |
| Run 6: | 6:03 | 5:30 | faster than 24% |
| Farmers carry: | 1:45 | 1:38 | faster than 35% |
| Run 7: | 4:26 | 5:30 | faster than 93% |
| Sandbag lunges: | 3:36 | 3:23 | faster than 38% |
| Run 8: | 4:37 | 5:52 | faster than 93% |
| Wall balls: | 3:37 | 3:51 | faster than 75% |
| Roxzone: | 4:07 | 6:02 | faster than 97% |
| Runs (8 km) | 36:38 | 44:10 | faster than 89% |
| Stations (8) | 25:18 | ||
| Finish | 1:05:58 | 1:16:00 | 174th of 1,384 · faster than 87% |
566th of 2,198 Open Men (faster than 74%). Against the 66 who finished around 1:17:43: most time gained on the eight runs (2:02), most lost on sled push (0:51). Runs 5 to 8 took 2:30 more than runs 1 to 4 (them: 2:56 more).
| Part | Time | Typical here | vs 2,198 Open Men here |
|---|---|---|---|
| Run 1: | 3:28 | 3:44 | faster than 69% |
| SkiErg: | 4:39 | 4:25 | faster than 25% |
| Run 2: | 4:46 | 5:17 | faster than 77% |
| Sled push: | 3:07 | 2:23 | faster than 10% |
| Run 3: | 4:55 | 5:36 | faster than 81% |
| Sled pull: | 4:28 | 4:22 | faster than 46% |
| Run 4: | 4:53 | 5:38 | faster than 83% |
| Burpee broad jump: | 4:45 | 5:37 | faster than 73% |
| Run 5: | 4:58 | 5:50 | faster than 84% |
| Row: | 4:39 | 4:47 | faster than 66% |
| Run 6: | 5:05 | 5:40 | faster than 77% |
| Farmers carry: | 2:17 | 1:58 | faster than 23% |
| Run 7: | 4:58 | 5:41 | faster than 81% |
| Sandbag lunges: | 4:56 | 4:59 | faster than 52% |
| Run 8: | 5:31 | 6:27 | faster than 80% |
| Wall balls: | 6:15 | 6:16 | faster than 50% |
| Roxzone: | 4:31 | 6:17 | faster than 92% |
| Runs (8 km) | 38:30 | 44:23 | faster than 81% |
| Stations (8) | 35:06 | ||
| Finish | 1:18:03 | 1:26:09 | 566th of 2,198 · faster than 74% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's. Runs is the organiser's official run total (it can differ from the eight laps added up by a few seconds), stations the eight stations added up, and roxzone the time moving between them. The age group is the one entered for that race; for a team it is the team’s age group.
The fastest Paul has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:39 | Amsterdam 2024 · best of 2 | 4:34 |
| Sled push | 3:07 | Amsterdam 2024 · best of 2 | 3:04 |
| Sled pull | 4:28 | Amsterdam 2024 · best of 2 | 4:57 |
| Burpee broad jump | 4:45 | Amsterdam 2024 · best of 2 | 5:38 |
| Row | 4:39 | Amsterdam 2024 · best of 2 | 4:53 |
| Farmers carry | 2:17 | Amsterdam 2024 · best of 2 | 2:11 |
| Sandbag lunges | 4:56 | Utrecht 2025 · best of 2 | 5:20 |
| Wall balls | 6:15 | Amsterdam 2024 · best of 2 | 7:03 |
| Runs (8 km) | 37:27 | Utrecht 2025 · best of 2 | 41:47 |
| Roxzone | 4:23 | Utrecht 2025 · best of 2 | 7:23 |
How to read
Each station's best across Paul's Open Men races, from different races, against the typical Open Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
3 team partners
- Danny Zwetsloot2 races
- Judith Damen1 race
- Michel Opdam1 race
From the team results above. A name opens the search: a partner can have more than one page.
Amsterdam 2024, against 2,198 Open Men
Shape of the race
This chart shows where Paul sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Roxzone (faster than 92% of the field), weakest on Push (faster than 10%).
See the numbers
| Part | Paul: faster than |
|---|---|
| Ski | 25% |
| Push | 10% |
| Pull | 46% |
| BBJ | 73% |
| Row | 66% |
| Carry | 23% |
| Lunges | 52% |
| Wall balls | 50% |
| Roxzone | 92% |
| Runs | 82% |
Further out means you beat more of the field on that part. A dent is a weak spot.
How you ranked on each station
How much of the field Paul beat on each part of the race, at this race.Best: Roxzone (faster than 92%); weakest: Sled push (faster than 10%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Paul's time on each part against the typical Open Men finisher at this race.Best: Runs (8 km) (5:53 faster); weakest: Sled push (0:44 slower).
Green, left of centre: faster than the typical Open Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Paul against the typical Open Men finisher
This chart draws the race in order, left to right: each 1 km run (blue), each station (yellow) and the roxzone (grey), sized by its time.Paul: 38:35 running, 35:06 at the stations and 4:31 in the roxzone; the longest station was the wall balls (6:15).Below, Typical Open Men: 43:53 running, 34:47 at the stations and 6:17 in the roxzone; the longest station was the wall balls (6:16).
See the numbers
| Part | Paul | Typical Open Men |
|---|---|---|
| Run 1 | 3:28 | 3:44 |
| SkiErg | 4:39 | 4:25 |
| Run 2 | 4:46 | 5:17 |
| Sled push | 3:07 | 2:23 |
| Run 3 | 4:55 | 5:36 |
| Sled pull | 4:28 | 4:22 |
| Run 4 | 4:53 | 5:38 |
| Burpee broad jump | 4:45 | 5:37 |
| Run 5 | 4:58 | 5:50 |
| Row | 4:39 | 4:47 |
| Run 6 | 5:05 | 5:40 |
| Farmers carry | 2:17 | 1:58 |
| Run 7 | 4:58 | 5:41 |
| Sandbag lunges | 4:56 | 4:59 |
| Run 8 | 5:31 | 6:27 |
| Wall balls | 6:15 | 6:16 |
| Roxzone | 4:31 | 6:17 |
| Finish | 1:18:03 | 1:26:09 |
The race in order, left to right. A wider block than the one below is slower than typical.
Sled push cost 0:44 against the typical Open Men finisher at Amsterdam 2024. The sled push guide shows whether that is strength or pacing, and the workouts that fix it.
Fix sled push. Then beat 1:18:03.
The RoxHype app is your training plan to race day: built from your splits, your kit and your race date, and adjusted every week.
- A week-by-week plan that counts down to your race
- Extra work on your slowest stations
- Adjusts every week to what you actually did
Free to download. Used by more than 40,000 HYROX athletes.
