Geertsma Denise Hyrox Result

Overall Performance

Denise Geertsma delivered a commendable performance at the 2024 Amsterdam Hyrox event, securing an overall rank of 418, placing her in the top 13% of all competitors. Her standing in the age group category was equally strong, ranking 98th, which is the top 14% of her peers. Her overall time was 01:30:03.

Geertsma demonstrates a hybrid profile with a slight edge in strength events reflected by her faster-than-average times in the Ski Erg, Sled Push, Sled Pull, Rowing, and Farmers Carry. However, her total running time was 00:47:37, which is 00:55 slower than the average, suggesting room for improvement in her running capabilities. Notably, her initial pacing during the first running segment was aggressive, which may have contributed to slower times in subsequent running segments.

Segments to Improve

• Running

  While Geertsma started strong, her running pace declined in later segments. This indicates potential fatigue or insufficient endurance training. To improve her running time:

  • Interval Training: Incorporate high-intensity interval training (HIIT) to build speed and endurance.
  • Tempo Runs: Perform steady-state runs at a challenging but sustainable pace to improve stamina.
  • Long Runs: Increase weekly mileage gradually to boost aerobic capacity.
• Sandbag Lunges

  This segment was significantly slower than average, potentially due to technique or leg fatigue. To enhance performance:

  • Strength Training: Focus on leg strength with exercises like squats, lunges, and deadlifts.
  • Plyometrics: Incorporate jump lunges and box jumps to improve explosive strength.
  • Form Correction: Practice lunges with emphasis on posture and balance to maximize efficiency.
• Burpees Broad Jump

  Performance in this segment can be improved through enhanced agility and explosive power:

  • Agility Drills: Engage in ladder drills and cone drills to improve quickness and coordination.
  • Explosive Power: Include exercises like burpee box jumps and power cleans in training.
• Roxzone

  Although slightly faster than average, optimizing transitions can further enhance overall performance:

  • Transition Drills: Practice rapid and efficient transitions between exercises to minimize rest time.
  • Circuit Training: Simulate race conditions with fast-paced circuits to improve cardiovascular fitness and transition speed.

Race Strategies

• Optimal Pacing: Start at a more moderate pace to conserve energy for later segments, particularly the running sections.
• Transition Efficiency: Focus on minimizing time spent in the Roxzone by pre-planning transitions and practicing them during training.
• Energy Management: Pay attention to nutrition and hydration strategies to maintain energy levels throughout the race.
• Segment Focus: Prioritize improving the sandbag lunges and burpees broad jump segments, as these offer significant potential for time gain.