Blokker Susanne Hyrox Result

Overall Performance

Susanne Blokker delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an impressive overall rank of 853 out of 3118 athletes, placing her in the top 27%. In her age group (16-24), she ranked 104th out of 393 competitors, placing her in the top 26%. Her total time was 01:47:26, with a standout total running time of 00:54:22, which is 00:26 faster than the average, indicating a strong runner profile. Susanne's pacing strategy was well-executed in the early running segments, with a particularly quick start, but her performance tapered off slightly in later segments. Her strengths clearly lie in running and transition efficiency, as evidenced by her Roxzone time, which was significantly faster than average.

Segments to Improve

• Wall Balls:

  Susanne's Wall Balls time was 02:02 slower than average, placing her in the 89th percentile. To enhance performance in this segment, she should focus on improving her explosive power and endurance.

  • Exercises: Incorporate wall ball drills with a focus on technique, ensuring a full range of motion and efficient breathing. Implement medicine ball slams and thrusters to build overall power and endurance.
  • Form Correction: Ensure proper squat depth and a consistent throw height. Practice with a lighter ball to perfect form before progressing to the competition weight.
• Sandbag Lunges:

  This segment was 01:54 slower than average, indicating a need for improvement in leg strength and endurance.

  • Exercises: Focus on building lower body strength with weighted lunges, step-ups, and Bulgarian split squats. Incorporate resistance band work to enhance stability and muscle endurance.
  • Technique: Practice lunges with a focus on maintaining an upright torso and controlled movement to prevent fatigue and improve efficiency.
• Burpees Broad Jump:

  Susanne was 00:29 slower than average. Improving explosive power and cardiovascular efficiency will be crucial here.

  • Exercises: Incorporate plyometric drills such as box jumps and burpee variations to enhance explosiveness. High-intensity interval training (HIIT) could improve cardiovascular endurance.
  • Technique: Focus on minimizing transition time between movements and maintaining a steady rhythm throughout the set.
• Ski Erg:

  Susanne's time was 00:24 slower than average. Focus should be on technique and upper body endurance.

  • Exercises: Include specific Ski Erg intervals to improve technique and pacing. Incorporate upper body strength training, such as pull-ups and lat pull-downs, to build endurance and power.
  • Technique: Focus on engaging the core and maintaining a steady, powerful pull throughout the exercise.

Race Strategies

• Implement a consistent pacing strategy across all running segments to prevent fatigue in later stages.
• Utilize visualization techniques to mentally prepare for each transition and exercise, ensuring smoother execution.
• Practice compromised running scenarios, where running is performed immediately after intense exercises, to better adapt to race conditions.
• Focus on nutrition and hydration strategies leading up to and during the race to maintain energy levels and prevent fatigue.

By focusing on these specific areas of improvement and implementing these strategies, Susanne can enhance her overall performance and achieve even greater success in future competitions.