Glansbeek Alexander Hyrox Result

Overall Performance

Alexander Glansbeek delivered a commendable performance in the 2024 Amsterdam Hyrox Race, ranking in the top 24% overall and top 25% within his age group. His overall time of 01:20:46 reflects a solid effort, with particular strengths in strength-based segments such as the Sled Pull and Farmer's Carry, where he achieved impressive percentile ranks (12th and 0th, respectively). However, his total running time of 00:43:35 was 02:40 slower than the average, indicating a need for improvement in running efficiency. His best running lap was 00:05:14, illustrating potential in shorter running bursts but a noticeable decline in pace as the race progressed, suggesting a possible pacing issue. Alexander shows a hybrid profile with strengths in both running and strength-based exercises, although there is a clear need to focus more on improving his running endurance and pacing strategies.

Segments to Improve

• Total Running Time: Alexander's running segments were consistently slower than average, especially in the latter parts of the race. This suggests a drop in endurance or pacing issues.
  • Training Strategies:
    • Incorporate interval training sessions to build endurance and speed. For example, 400m repeats at a pace faster than race pace with short recovery periods.
    • Introduce tempo runs (e.g., 20-30 minutes at a comfortably hard pace) to improve lactate threshold and stamina.
    • Focus on long runs with progressive pacing to enhance endurance and teach the body to maintain speed over longer distances.
• Burpees Broad Jump: Completing this segment 15 seconds slower than average indicates room for improvement in efficiency and technique.
  • Training Strategies:
    • Conduct burpee drills focusing on explosive power and efficient transitions between movements.
    • Incorporate plyometric exercises such as box jumps and squat jumps to improve power and agility.
    • Practice burpee broad jumps in a circuit format to simulate race conditions and improve endurance.
• Roxzone: Although faster than average, optimizing transition times can significantly impact overall performance.
  • Training Strategies:
    • Practice efficient equipment setup and breakdown in training to minimize wasted time during transitions.
    • Include transition drills in workouts to improve speed and efficiency, such as moving quickly between stations with minimal rest.

Race Strategies

• Pacing: Start the race at a controlled pace to prevent burnout in later segments. Utilize consistent pacing strategies practiced during training runs.
• Energy Management: Focus on maintaining energy levels through proper nutrition and hydration before and during the race.
• Transition Efficiency: Develop a plan for each transition to reduce time spent in the Roxzone, ensuring a seamless flow from one exercise to the next.