Reitsma Monique Hyrox Result

Overall Performance:

Monique Reitsma showcased commendable athleticism in the 2024 Rotterdam HYROX, finishing in the top 24% of her category and overall. Her overall time was 01:48:28, with a total running time of 00:58:31, indicating a stronger performance in strength exercises over running. The data suggests Monique has a hybrid profile but leans more towards strength, as evidenced by her faster-than-average performances in the Sled Pull, Rowing, Sandbag Lunges, and Wall Balls. However, her running times were consistently slower than average across all segments, indicating a need for improved pacing and endurance. The Roxzone time being faster than average suggests efficient transitions but also room for improvement in overall fitness.

Segments to Improve:

• Running Total: With a total running time slower than average, focusing on improving cardiovascular endurance is crucial. Interval training, such as 400 to 800-meter repeats at a pace faster than race pace with equal rest periods, can enhance both speed and endurance. Incorporating long runs into the training plan will also improve overall running stamina. Hill repeats can develop strength and power in the running stride, translating to improved performance.
• Burpees Broad Jump: This segment was significantly slower than average, indicating a need for improved explosive power and endurance. Plyometric exercises like box jumps, squat jumps, and lunge jumps will help build explosive strength. Practicing burpees with an emphasis on form and minimizing ground contact time can also improve efficiency and speed in this segment.
• Farmers Carry: Slower performance here suggests grip strength and core stability could be areas for improvement. Incorporate grip-strengthening exercises, such as dead hangs and farmers walks with progressively heavier weights. Core-stabilizing exercises, including planks and anti-rotational movements like Pallof presses, will enhance the ability to maintain form and speed over distance.
• Roxzone: Although faster than average, focusing on further reducing transition times can enhance overall performance. Practice transitions between running and strength exercises in training to minimize rest time and improve efficiency. Developing a routine for moving between segments during training sessions can also decrease Roxzone times.

Race Strategies:

• Pacing: Monique started her running segments slower than average, which suggests pacing might be an issue. Working with a coach to develop a race-specific pacing strategy that allows for conserving energy for strength segments while maintaining a competitive running pace could be beneficial. Implementing negative splits, where each running segment is completed slightly faster than the one before, may also improve overall running times.
• Strength Before Endurance Training: Given Monique’s stronger performance in strength exercises, scheduling strength training before endurance workouts in her training plan could prevent the endurance sessions from compromising her strength gains. However, it's also vital to have sessions where she practices running on tired legs to simulate race conditions.
• Transition and Recovery: Focus on active recovery techniques between sets and exercises in training to mimic race day conditions. This includes light jogging or dynamic stretches between strength exercises to maintain heart rate and muscle readiness. Additionally, practicing quick and efficient transitions during workouts will help reduce Roxzone times even further.

By addressing these areas with targeted training and strategic adjustments, Monique has the potential to significantly improve her performance in future HYROX events.