Voordewind Thies Hyrox Result

Overall Performance

Thies Voordewind delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 1063 among 3118 athletes, placing him in the top 34%. In his age group (25-29), he ranked 233 out of 629, positioning him in the top 37%. His overall completion time was 01:25:21, indicating a solid effort across the board.

Thies seems to have a balanced profile, with neither running nor strength being a clear dominator. However, his total running time was 00:43:02, which is 00:10 slower than the average, suggesting a slight area for improvement in running endurance. His pacing analysis indicates that he started the race with a strong Running 1 segment, significantly faster than average, but gradually slowed down in subsequent running segments. This suggests an initial burst of speed that was not sustained throughout the race.

Segments to Improve

• Burpees Broad Jump: Thies was 01:26 slower than average, indicating a need for improvement in this segment. To enhance performance, incorporate plyometric exercises such as box jumps, squat jumps, and lateral bounds. Focus on improving explosive power and endurance with high-intensity interval training (HIIT) sessions that simulate race conditions.
• Total Running Time: With a slower total running time, Thies should focus on improving his running endurance. Incorporate long-distance runs and tempo runs into the weekly routine. Additionally, interval training can help build speed and stamina.
• Sled Pull: With a time 00:22 slower than average, Thies should work on upper body and core strength, specifically targeting pulling exercises. Include exercises such as bent-over rows, deadlifts, and lat pull-downs. Practice sled pulls with varying weights to build specific muscle endurance and strength.
• Sandbag Lunges: Being 00:23 slower than average, focus on leg strength and balance. Implement exercises such as weighted lunges, squats, and step-ups. Consider practicing sandbag carries and lunges with varying weights to simulate race conditions.
• Ski Erg: Although only 00:17 slower than average, improving this segment could contribute to a better overall performance. Focus on technique and efficiency by practicing on the ski erg machine. Incorporate upper body strength training, emphasizing the shoulders, arms, and back.

Race Strategies

• Consistent Pacing: Given the fast start and gradual slowdown, aim for a more consistent pace throughout the race. Use a heart rate monitor to ensure you're not overexerting at the beginning of the race.
• Roxzone Transition Optimization: Continue to maintain and improve transition efficiency. Practice quick transitions between exercises in training to minimize downtime and maintain momentum.
• Compromised Running Training: Practice running immediately after completing strength exercises to simulate race conditions. This will help in adapting to the fatigue and maintaining running efficiency post-exercises.