Hilbers Robert Hyrox Result

Overall Performance

Robert Hilbers demonstrated a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 49% of both his overall and age group categories. His overall time was 01:34:22. Despite having a slower total running time (07:40 slower than average), Robert excelled in strength-based exercises like the Sled Push, Sled Pull, and Sandbag Lunges, indicating a strength-oriented profile. Notably, he started the race with an impressive pace, particularly in Running 1, where he was significantly faster than average. However, subsequent running segments showed a decline in pace, suggesting he might have started too fast and struggled to maintain that speed.

Segments to Improve

• Total Running Time: With a total running time significantly slower than average, Robert should focus on enhancing his endurance and running efficiency.
  • Training Strategy: Incorporate interval training sessions to improve overall running speed and stamina. Consider 400m and 800m repeats with active recovery to build resilience and speed.
  • Exercise Suggestions: Long-distance runs at a moderate pace to build aerobic capacity, complemented by hill sprints to boost power and leg strength.
  • Technique Drills: Focus on running form with drills like high knees, butt kicks, and stride outs to improve biomechanics.
• Running Segments (2, 3, 4, and 8): These segments were notably slower than average, indicating a need to improve sustained pace over extended distances.
  • Training Strategy: Implement tempo runs to enhance lactate threshold, enabling Robert to maintain a faster pace for longer periods.
  • Exercise Suggestions: Integrate fartlek workouts to practice pace variation and adaptability during runs.
  • Form Corrections: Assess running posture and cadence to ensure efficiency, aiming for a cadence of around 180 steps per minute.
• Burpees Broad Jump: Although slightly faster than average, there's room for improvement in this segment.
  • Training Strategy: Focus on plyometric exercises to enhance explosive power and agility.
  • Exercise Suggestions: Box jumps, squat jumps, and lateral bounds to improve jumping strength and coordination.
  • Technique Drills: Practice burpee form and technique, ensuring efficient movement transitions to reduce time spent in each repetition.

Race Strategies

• Pacing Strategy: Adopt a more conservative start to avoid early burnout. Focus on even pacing across running segments to maintain energy levels for strength exercises.
• Roxzone Efficiency: Continue to optimize transition times between exercise zones. Practice quick transitions in training to minimize rest and maintain momentum.
• Compromised Running Scenarios: Simulate race conditions by performing running drills following strength exercises to adapt to the fatigue experienced during the event.
• Nutrition and Hydration: Ensure a well-planned nutrition and hydration strategy before and during the race to maintain energy levels and prevent fatigue.