Gerrits Evelien Hyrox Result

Overall Performance

Evelien Gerrits performed well in the Hyrox race in Amsterdam, finishing with an overall rank of 191 out of 778 athletes, placing her in the top 24% of participants. In her age group of 35-39, she ranked in the top 22% out of 153 athletes. Her overall time was 01:51:23, with a total running time of 00:55:55, which was 55 seconds slower than the average for her finish time.

Evelien's best running lap was 00:05:34, which was 8 seconds faster than the average, indicating her strength in running. Her splits analysis shows that she performed well in the Ski Erg, Sled Push, Sled Pull, Rowing, and Wall Balls segments, consistently performing faster than the average time. However, she struggled in the Burpees Broad Jump, Running 8, Farmers Carry, Running 6, Running 7, Sandbag Lunges, and Running 5 segments, where she lost significant time compared to the average.

Segments to Improve

1. Burpees Broad Jump: Evelien's time of 00:12:53 was 4 minutes and 32 seconds slower than the average. To improve this segment, she should focus on improving her burpee efficiency and explosiveness in the broad jump. Incorporating exercises such as burpee variations, plyometric jumps, and strength training for the lower body can help improve her performance in this segment. Additionally, practicing form and technique to minimize transition time between burpees and jumps will be beneficial.

2. Running 8: Evelien's time of 00:09:14 was 1 minute and 7 seconds slower than the average. To improve her running performance in this segment, she should focus on endurance and speed training. Incorporating interval training, hill sprints, and tempo runs into her training routine will help improve her overall running speed and endurance. Strengthening exercises for the legs and core will also contribute to her running performance.

3. Farmers Carry: Evelien's time of 00:03:14 was 26 seconds slower than the average. To improve her performance in the Farmers Carry segment, she should focus on grip strength and overall body strength. Exercises such as farmer's walks, deadlifts, and forearm exercises will help improve her grip strength. Additionally, incorporating exercises that target the upper body and core will contribute to overall body strength and stability during the carry.

4. Running 6 and Running 7: Evelien's times of 00:07:24 and 00:07:22, respectively, were 19 seconds and 16 seconds slower than the average. To improve her running performance in these segments, she should focus on interval training and incorporating speed work into her training routine. Tempo runs, fartlek training, and track workouts can help improve her running speed and endurance. Strengthening exercises for the legs and core will also contribute to her running performance.

5. Sandbag Lunges: Evelien's time of 00:06:40 was 16 seconds slower than the average. To improve her performance in the Sandbag Lunges segment, she should focus on leg strength and stability. Incorporating exercises such as lunges, squats, and step-ups into her training routine will help improve her leg strength and stability. Additionally, practicing proper form and technique for the lunges will contribute to her overall performance in this segment.

Strategies

- Evelien should work on pacing herself throughout the race to avoid burning out early. It seems that she started strong but struggled in the later segments, particularly the Burpees Broad Jump and Running 8. By pacing herself and being mindful of her energy expenditure, she can maintain a more consistent performance throughout the race.
- She should focus on efficient transitions between segments to minimize time spent in the Roxzone. Improving overall fitness and transition time will contribute to better performance in the race.
- It is important for Evelien to continue training both her running and strength to maintain a balanced profile. While she excels in running, she should not neglect her strength training, as it is crucial for success in the Hyrox race.
- Incorporating specific training sessions that mimic the race conditions, such as practicing the different segments back-to-back, will help Evelien prepare mentally and physically for the demands of the race.
- Finally, Evelien should consider seeking guidance from a coach or trainer who specializes in Hyrox or multi-disciplinary races. A professional can provide personalized training plans and address any specific weaknesses or areas for improvement.