Overall Performance
Jasmijn Selten performed well in the Hyrox race in Amsterdam, achieving an overall rank of 19 out of 149 athletes, placing her in the top 12% of participants. In her age group (35-39), she ranked 3 out of 27 athletes, which is in the top 11%. Her overall time was 01:29:52, with a total running time of 00:45:36, which was 01:05 slower than the average.
Jasmijn's best running lap was 00:03:43, which was 01:14 faster than the average. This indicates that she has good speed and endurance in running. However, her performance in some other segments, such as Wall Balls, Sled Push, Running 8, Sled Pull, and Running 7, resulted in significant time lost.
Segments to Improve
1. Wall Balls: Jasmijn's time of 00:05:55 for this segment was 01:15 slower than the average. To improve her performance in Wall Balls, she should focus on strengthening her lower body and core muscles. Incorporating exercises such as squats, lunges, and wall sits into her training routine will enhance her leg and hip power. Additionally, practicing wall ball shots with proper form and technique, including maintaining a stable core and using the legs to generate power, will improve her efficiency and speed in this segment.
2. Sled Push: Jasmijn's time of 00:04:17 for the Sled Push was 01:11 slower than the average. To improve her performance in this segment, she should work on increasing her lower body strength and power. Exercises such as squats, deadlifts, and lunges will help develop the necessary leg and hip strength. Additionally, incorporating specific sled pushing drills into her training, focusing on explosive bursts of power and maintaining a low body position, will enhance her performance in this segment.
3. Running 8: Jasmijn's time of 00:07:12 for this running segment was 00:48 slower than the average. To improve her running endurance and speed, she should incorporate interval training into her running routine. High-intensity interval training (HIIT) sessions, alternating between periods of maximum effort and active recovery, will help improve her cardiovascular fitness and running economy. Additionally, incorporating hill sprints and tempo runs into her training will enhance her overall running performance.
4. Sled Pull: Jasmijn's time of 00:06:18 for the Sled Pull was 00:13 slower than the average. To improve her performance in this segment, she should focus on developing her upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries will help strengthen the muscles involved in the sled pull. Additionally, practicing proper technique, including maintaining a strong and stable posture and using efficient pulling mechanics, will improve her efficiency and speed in this segment.
5. Running 7: Jasmijn's time of 00:06:00 for this running segment was 00:13 slower than the average. To improve her running performance in this segment, she should focus on increasing her overall endurance and pace consistency. Incorporating longer distance runs into her training, gradually increasing the mileage and incorporating speed work, will help improve her endurance and ability to maintain a steady pace.
Strategies
To improve her overall performance in future races, Jasmijn should consider the following strategies:
1. Pacing: It is important for Jasmijn to maintain a consistent and sustainable pace throughout the race. To achieve this, she should practice pacing strategies during training, such as negative splits or even splits, depending on the race distance. By starting at a slightly slower pace and gradually increasing the effort, she can avoid early fatigue and maintain a strong finish.
2. Transition Efficiency: Jasmijn should focus on improving her transition time between segments, as indicated by the Roxzone time. This can be achieved through improved overall fitness and specific training targeting transitions. Incorporating exercises that mimic the movements and demands of the transitions, such as quick changeovers between different equipment or movements, will help improve her transition efficiency.
3. Hybrid Training: As Jasmijn's running time was slower than the average, she should focus on improving her running performance. Incorporating specific running drills, such as interval training and hill sprints, into her training routine will enhance her running speed and endurance. Additionally, maintaining a balanced training approach by incorporating strength training exercises targeting all major muscle groups will improve her overall athletic performance.
4. Mental Preparation: Jasmijn should work on mental preparation techniques to enhance her race performance. This can include visualization exercises, positive self-talk, and goal setting. By developing a strong mental game, she can improve her focus, motivation, and ability to push through challenging segments of the race.
In conclusion, Jasmijn Selten performed well in the Hyrox race in Amsterdam, achieving a solid overall rank and ranking highly in her age group. However, there are specific segments where she can improve her performance, such as Wall Balls, Sled Push, Running 8, Sled Pull, and Running 7. By incorporating targeted training strategies and techniques, Jasmijn can enhance her strength, endurance, and overall race performance.