Van Olst Marian Hyrox Result

Overall Performance:

Marian, you crushed the 2024 Frankfurt Hyrox competition with a solid overall time of 01:37:13, landing in the top 68% of all athletes and 32nd in your age group. That's no small feat! Your total running time of 00:45:10 shows that you’re more of a runner than a strength athlete, finishing 03:57 faster than the average. However, we need to fine-tune your performance to transition from good to great. You kicked off with a quick pace in the first running segment at 00:04:51—this was well above average, but it left you sitting at the 39th percentile for that split. It looks like you might’ve started a bit too fast, so let’s talk about pacing strategies that will set you up for success throughout the race.

Segments to Improve:

Now, let’s tackle the segments that need some love. Here are your weakest performances:

• Burpees Broad Jump: 00:08:19 (1:25 slower than average)
• Wall Balls: 00:06:36 (0:59 slower than average)
• Sled Push: 00:03:30 (0:32 slower than average)
• Sandbag Lunges: 00:05:30 (0:11 slower than average)

1. Burpees Broad Jump: This segment ate up time like it was a buffet! To improve, focus on your burpee form. Ensure you explode off the ground during the jump and land softly. Incorporate plyometric exercises like box jumps and burpee box jumps into your training. Aim for 3-4 sets of 10 reps, resting just enough to keep your form sharp. You can also practice burpees with a focus on speed; try doing them every other day for 10 minutes to build endurance and efficiency.

2. Wall Balls: A minute slower than average? Let’s fix that! Work on your squat depth and explosiveness. Use a medicine ball that’s challenging but manageable. For drills, try “Wall Ball EMOMs” (Every Minute on the Minute) for 10 minutes, where you do 10 wall balls at the top of each minute. This will build your endurance while keeping your form in check.

3. Sled Push: This is a brute strength segment that can really slow you down if not executed properly. Focus on your pushing technique—keep your back straight and lean slightly into the sled. Add heavy sled pushes to your weekly routine, aiming for 4 sets of 30 meters. If you can, incorporate some resistance training targeting your legs and core with squats and lunges.

4. Sandbag Lunges: While you’re pretty consistent here, there’s always room for improvement! Focus on keeping your back straight and stepping out far enough to engage your glutes. For training, try doing walking lunges with a sandbag on your shoulders or a light weight in your hands. Aim for 3 sets of 15 lunges per leg to build strength and stability.

Race Strategies:

Here are some strategies we can implement on race day:

• Pacing: Start conservatively in the first running segment. Remember, it’s not a sprint; it’s a marathon—well, sort of! Find a pace that feels sustainable for the entire race.
• Transitions: The Roxzone time of 00:09:17 is a bit slower than average. Practice your transitions in training—set up a mini-course where you move quickly from one exercise to the next, minimizing downtime.
• Hydration and Nutrition: Fuel your body right before the race. A good mix of carbs and protein can make a huge difference in your energy levels.
• Mindset: Remember David Goggins' mantra: "It's not about what you can do, it's about what you can do when it counts." Push through the discomfort; your mind can be your greatest ally.

Conclusion:

Marian, you’ve got a solid foundation to build on. With focused training on your weaker segments and smarter pacing strategies, I have no doubt you’ll elevate your game in the next Hyrox event. Remember, the only bad workout is the one you didn’t do! Keep grinding, stay consistent, and visualize that finish line. You’ve got this! 💪💥

Now, go crush those training sessions like they owe you money! Remember, I’m here to help you supercharge your performance. Let’s make every rep count! - The Rox-Coach