Ramaekers Florence Hyrox Result

Overall Performance

Florence Ramaekers delivered a commendable performance at the 2024 Amsterdam Hyrox event, securing an overall rank of 379, placing her in the top 12% of competitors. Within her age group, she achieved an impressive rank of 62, demonstrating her competitive edge in the 35-39 age category. Her overall time of 01:28:46 highlighted her strong capabilities, particularly in strength-based events, as she consistently outperformed the average in segments like the Sled Push. However, her total running time was 01:39 slower than average, indicating potential for improvement in running efficiency. Additionally, her initial run segments were executed at a faster pace, suggesting she might have started too quickly, impacting her endurance in the later stages. Florence seems to exhibit a hybrid profile, with notable strengths in strength segments but room for improvement in running.

Segments to Improve

• Total Running Time: Florence's running performance lags behind, with her total running time slower than average. To address this, she should focus on improving her running endurance and pacing. Training Strategies:
  • Interval Training: Include interval sessions with a mix of short sprints and longer, steady-paced runs to build speed and endurance.
  • Tempo Runs: Incorporate tempo runs to improve lactate threshold and running efficiency over longer distances.
  • Form Drills: Focus on running form drills to enhance efficiency, such as high knees, butt kicks, and striders.
• Wall Balls: This segment was slower compared to the 25th percentile. Training Strategies:
  • Wall Ball Practice: Increase repetitions with a focus on maintaining form and breathing techniques to avoid fatigue.
  • Core Strengthening: Engage in exercises like planks and Russian twists to stabilize core muscles, aiding in maintaining proper posture during wall balls.
• Burpees Broad Jump: Slightly slower performance here indicates room for improvement. Training Strategies:
  • Burpee Efficiency: Practice burpees with a focus on minimizing transition times between movements.
  • Plyometric Drills: Incorporate plyometric exercises like box jumps and squat jumps to enhance explosive power.
• Sled Pull: While better than average, there's still potential for improvement. Training Strategies:
  • Upper Body Strength: Increase focus on upper body strength training, including exercises like rows and pull-ups.
  • Grip Strength: Work on grip strength through exercises such as farmer's walks and dead hangs.
• Sandbag Lunges: Performance was average, indicating potential for refinement. Training Strategies:
  • Lunge Variations: Incorporate various lunge exercises, such as reverse lunges and walking lunges, to enhance leg strength and balance.
  • Weighted Lunges: Practice lunges with sandbags to simulate race conditions and improve strength under load.

Race Strategies

• Adjust Pacing: Florence should aim to start her race at a more controlled pace to conserve energy for the latter stages, avoiding an early burnout.
• Efficient Transitions: Improve transition times in the Roxzone by practicing quick transitions in training, enhancing overall race efficiency.
• Focus on Breathing: During strength segments, maintain a steady breathing pattern to prevent fatigue and maintain performance.
• Strategic Rest: Plan strategic rest during strength segments to optimize recovery without significantly impacting total time.