Overall Performance
Mandy Van Baardwijk had a strong performance in the 2021 Amsterdam Hyrox race. She finished with an overall rank of 24, placing her in the top 8% of 272 athletes. In her age group (25-29), she ranked 7th out of 58 athletes, placing her in the top 12%. Her overall time was 01:24:20, with a total running time of 00:42:11, which was 1 second faster than the average.
Mandy's best running lap was 00:04:33, which was 8 seconds faster than the average. This indicates that she has a strong running ability and should continue to focus on maintaining and improving her running performance.
Segments to Improve
1. Burpees Broad Jump: Mandy's time of 00:06:36 was 1 minute and 25 seconds slower than the average. To improve this segment, she should focus on enhancing her explosive power and endurance. Recommended exercises include plyometric burpees, squat jumps, and box jumps. Additionally, she should work on her technique for the broad jump, ensuring she maintains proper form and explosiveness throughout the movement.
2. Sled Pull: Mandy's time of 00:06:11 was 39 seconds slower than the average. To improve this segment, she should focus on increasing her pulling strength and technique. Exercises such as sled pulls, deadlifts, and bent-over rows can help develop the necessary pulling strength. She should also work on maintaining a consistent and efficient pulling technique during the race.
3. Farmers Carry: Mandy's time of 00:02:30 was 15 seconds slower than the average. To improve this segment, she should focus on increasing her grip strength and overall endurance. Exercises such as farmer's carries, kettlebell swings, and pull-ups can help develop her grip strength. Additionally, incorporating high-intensity interval training (HIIT) workouts that involve carrying heavy objects can help improve her endurance for this segment.
4. Sled Push: Mandy's time of 00:03:12 was 12 seconds slower than the average. To improve this segment, she should focus on improving her pushing power and speed. Recommended exercises include sled pushes, push-ups, and bench presses. She should also work on maintaining a low and stable body position while pushing the sled, ensuring maximum efficiency and power.
Strategies
1. Pacing: Mandy's overall pacing was effective, with consistent splits throughout the race. However, she should be cautious not to start too fast and risk burning out towards the end. Maintaining a steady pace and conserving energy for the later segments can lead to improved overall performance.
2. Transition Time: Mandy's roxzone time was 00:06:16, which was 8 seconds slower than the average. To improve this, she should focus on improving her overall fitness and transition time. Incorporating interval training and circuit workouts can help improve her overall fitness and reduce transition time between segments.
3. Strength Training: Mandy should continue to prioritize strength training, as it is evident that she performs well in segments that require strength. Incorporating exercises such as deadlifts, squats, and kettlebell swings into her training routine can help improve her overall strength and performance in the race.
4. Running Training: While Mandy's running performance was strong overall, she should continue to incorporate running training into her routine to further improve her running speed and endurance. Interval training, hill sprints, and tempo runs can help improve her running performance.
Overall, Mandy Van Baardwijk had a strong performance in the 2021 Amsterdam Hyrox race. By focusing on improving specific segments, such as the Burpees Broad Jump, Sled Pull, Farmers Carry, and Sled Push, and implementing the recommended training strategies and techniques, she can further enhance her performance in future races.