Jansen Lieke Hyrox Result

Overall Performance

Lieke Jansen delivered an impressive performance at the 2024 Amsterdam Hyrox event, achieving an overall rank of 315 out of 3118 athletes, placing her in the top 10%. Within her age group, she ranked 33 out of 393, landing in the top 8%. Lieke's total finish time was 01:26:55, with her running performance being particularly noteworthy. Her total running time was 00:45:01, which is 14 seconds faster than the average, indicating a strong running profile. However, the initial running segments show that she started the race at a much faster pace, with Running 1 being significantly quicker than the average, suggesting a potential for early fatigue. As a result, Lieke has a more runner-oriented profile, and there is room to enhance her strength to balance her overall performance.

Segments to Improve

• Burpees Broad Jump: Lieke was 56 seconds slower than the average. To improve, focus on explosive power and endurance. Include exercises like box jumps, squat thrusts, and plyometric drills to build power and efficiency in movements. Form corrections should emphasize maintaining a steady rhythm and minimizing rest between repetitions.
• Wall Balls: Being 39 seconds slower than average, Lieke can benefit from improving her upper body strength and coordination. Implement medicine ball throws, overhead presses, and core stability exercises to enhance performance. Pay attention to maintaining a consistent breathing pattern and using the legs effectively to drive power.
• Running: Although her total running time was above average, some segments like Running 5 and Running 8 were slower. Focus on tempo runs, interval training, and endurance-building long runs to improve stamina and pacing, especially after strength exercises.
• Roxzone: Lieke took slightly longer in this segment, suggesting room for improvement in transitions. Practice quick transitions and time management techniques to reduce downtime between exercises. Improving overall fitness will also help maintain a higher intensity through transitions.
• Farmers Carry: Being 14 seconds slower than average, work on grip strength and core stability with deadlifts, farmers walk with heavier weights, and core strengthening exercises. Focus on maintaining a stable and efficient pace with minimal rest.

Race Strategies

• Pacing: Begin the race with a controlled pace to conserve energy for later stages. Avoid starting too fast to prevent early fatigue.
• Focus on Transitions: Practice smooth transitions between zones to minimize time lost in the Roxzone. This can be achieved by rehearsing transitions during training sessions, ensuring equipment is prepared and mindset is focused on efficiency.
• Strength and Conditioning Balance: Incorporate a balanced training regimen that includes both running and strength training. Ensure that strength sessions are targeted at improving the specific weaknesses identified in the race.
• Compromised Running: Practice running segments immediately following strength exercises to simulate race conditions and improve endurance when fatigued.