Dokkum Helma Hyrox Result

Overall Performance

- Helma Dokkum had a strong performance in the 2023 Hannover HYROX race, finishing in the top 11% overall and the top 9% in her age group.
- Her overall time of 01:23:29 was solid, but there were areas where she could improve to further enhance her performance.
- In terms of pacing, Helma Dokkum maintained a consistent speed throughout the race, with her best running lap being 00:05:17, which was impressive.

Segments to Improve

1. Roxzone: Helma Dokkum spent 00:07:14 in the roxzone, which was 01:27 slower than average. To improve this segment, she should focus on improving her overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT) workouts, such as sprint intervals, to increase cardiovascular endurance and speed up transitions between exercises.

2. Run Total: Helma Dokkum's total running time was 00:43:32, which was 01:11 slower than average. This indicates that she could benefit from improving her running performance. To enhance her running abilities, she should incorporate specific running workouts into her training routine. This can include interval training, hill sprints, and tempo runs to improve speed, endurance, and overall running efficiency.

3. Running 1: Helma Dokkum's time of 00:05:45 for the first running segment was 01:03 slower than average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, such as short sprints followed by active recovery, can help improve her running speed. Additionally, long-distance runs at a steady pace will help improve her endurance.

4. Best Lap: Helma Dokkum's best running lap time was 00:05:17, which was impressive. This indicates that she has the potential to perform at a high level. To further enhance this segment, she should continue to focus on increasing her running speed and endurance through interval training and long-distance runs.

5. Burpees Broad Jump: Helma Dokkum's time of 00:05:49 for the Burpees Broad Jump segment was 00:42 slower than average. To improve this segment, she should focus on increasing her upper body strength and explosiveness. Incorporating exercises such as push-ups, plyometric exercises, and jump training can help improve her performance in this segment.

6. Running 2: Helma Dokkum's time of 00:05:20 for the second running segment was 00:13 slower than average. To improve this segment, she should continue to focus on increasing her running speed and endurance through interval training and long-distance runs.

7. Rowing: Helma Dokkum's time of 00:05:22 for the rowing segment was 00:12 slower than average. To improve this segment, she should focus on improving her rowing technique and overall upper body strength. Incorporating exercises such as rowing machine intervals, rowing with resistance bands, and strength training exercises targeting the back and arms will help improve her performance in this segment.

Strategies

- Helma Dokkum should focus on maintaining a steady pace throughout the race to conserve energy and avoid burning out too early.
- She should also pay attention to her transitions between exercises in the roxzone to minimize time spent in this segment.
- During the race, she should prioritize her strengths, such as running and the sled pull, to make up time and gain a competitive edge.
- It is important for Helma Dokkum to listen to her body and adjust her effort level accordingly to maintain a consistent performance throughout the race.
- She should also incorporate specific training sessions that mimic the demands of the race, such as combining running with strength exercises, to improve her overall performance in the HYROX race.