Van Dorn Stephen Hyrox Result

Overall Performance

Stephen Van Dorn demonstrated a balanced performance in the 2024 Sydney Hyrox event, ranking in the top 39% overall and in his age group. His overall time was 1:25:50, with a total running time of 45:49, which was slower than the average by 2:42. This indicates that while Stephen has a strong capacity for strength-based events, his running could benefit from improvement, suggesting a more strength-biased profile. His initial running segments show that he started slower than average, indicating a conservative pacing strategy. His performance in strength-based exercises like Burpee Broad Jump and Sandbag Lunges were significantly faster than average, highlighting his proficiency in these areas.

Segments to Improve

• Sled Pull

  Stephen's time of 07:27 in the Sled Pull was 2:33 slower than average, placing him in the 99th percentile. To improve this segment:

  • Focus on building upper body strength and endurance. Incorporate exercises like bent-over rows, deadlifts, and pull-ups.
  • Practice sled pull drills, focusing on maintaining a steady pace and consistent form. Use a lighter sled and gradually increase the weight.
  • Work on grip strength through exercises such as farmer's walks and bar hangs.
• Ski Erg

  Stephen was 22 seconds slower than average on the Ski Erg. To enhance performance here:

  • Integrate interval training on the Ski Erg into his routine, focusing on short bursts of high intensity followed by rest periods.
  • Develop upper body endurance with exercises such as push-ups and tricep dips.
  • Focus on technique, ensuring efficient stroke execution to maximize power output.
• Running Segments

  While Stephen's running segments were consistently slower than average, they present a significant opportunity for improvement:

  • Incorporate tempo runs and intervals to improve speed and pacing.
  • Focus on running form, aiming for efficient strides and posture to conserve energy.
  • Simulate race conditions by combining running with strength exercises, such as running immediately after sled pushes or pulls to improve compromised running scenarios.

Race Strategies

• Warm-up and Pacing: Begin with a thorough warm-up to prepare for both running and strength segments. Start the race at a moderate pace to conserve energy for later segments.
• Transition Efficiency: Focus on minimizing time in the Roxzone by practicing transitions between exercises during training, enhancing overall fitness, and reducing rest time.
• Compromised Running: Practice running immediately after strength exercises to simulate race conditions, improving performance in running segments following strength tasks.
• Nutrition and Hydration: Develop a race-day nutrition and hydration strategy to maintain energy levels and prevent fatigue during the event.