Voorbach Jeroen Hyrox Result

Overall Performance

Jeroen Voorbach had a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 18% overall and top 20% within his age group. His overall time of 01:18:16 demonstrates a strong competitive edge. His performance in the strength segments like the Sled Pull (1st percentile) and Farmers Carry (1st percentile) was exceptional, underscoring his proficiency in strength-based activities. However, Jeroen's total running time was 03:14 slower than the average, indicating an area for potential improvement. His pacing across the initial running segments suggests a slightly conservative start, especially evident in Running 1, where he was 01:08 slower than average. This suggests a more hybrid profile, excelling in strength but with room for growth in running efficiency.

Segments to Improve

• Running Segments: Jeroen's total running time was slower than average. To enhance his running efficiency, he should focus on improving his aerobic capacity and running economy. Specific training strategies include:
  • Interval Training: Incorporate interval runs such as 1-minute sprints followed by 2 minutes of jogging to build speed and endurance.
  • Tempo Runs: Add tempo runs at a comfortably hard pace for 20-30 minutes to improve lactate threshold.
  • Strength Training for Runners: Focus on lower-body strength exercises like squats, lunges, and calf raises to enhance running power.
• Burpees Broad Jump: This segment was significantly slower than average. Jeroen should focus on improving his explosive power and efficiency in movement. Recommended exercises include:
  • Plyometric Drills: Incorporate box jumps and burpee tuck jumps to improve explosiveness.
  • Core Strengthening: Perform planks, Russian twists, and mountain climbers to enhance core stability, crucial for efficient movement transitions.
• Roxzone Transitions: Being slower than average indicates a need to improve transition efficiency. Techniques to enhance this include:
  • Transition Drills: Practice quick transitions by simulating race conditions, focusing on moving swiftly between exercises.
  • Functional Circuit Training: Set up a series of stations mimicking race exercises to practice quick transitions and maintain intensity.

Race Strategies

• Optimize Pacing Strategy: Start the race with a balanced pace, avoiding overly conservative or aggressive starts. Utilize negative splits, gradually increasing pace after the initial segments to conserve energy for the later stages.
• Manage Energy Efficiently: Focus on maintaining steady energy levels throughout the race. Practice fueling strategies during training to ensure optimal performance on race day.
• Focus on Transition Efficiency: Minimize time spent in the Roxzone by rehearsing transitions during training. Efficient transitions can significantly reduce overall race time.