Coenen Bram Hyrox Result

Overall Performance

Bram Coenen showcased a strong performance at the 2024 Amsterdam Hyrox event, finishing in the top 22% overall and top 27% in his age group. His overall time was 01:20:12, with a notably strong total running time of 00:37:20, which is 03:22 faster than the average, highlighting his strong runner profile. Bram's initial running segments were exceptionally strong, suggesting he started the race with a vigorous pace. However, his performance in strength-based exercises, particularly the Sled Pull and Burpees Broad Jump, indicates room for improvement in these areas to balance his runner-centric profile with enhanced strength capabilities.

Segments to Improve

• Sled Pull (00:04:31 slower than average):

  This was the most challenging segment for Bram, landing at the 100th percentile rank. To improve, focus on building upper body and core strength. Suggested exercises include:

  • Deadlifts: Incorporate heavy deadlifts to build posterior chain strength.
  • Seated Rows: Utilize resistance bands or a rowing machine to enhance pulling strength.
  • Farmer's Walk: Develop grip and core strength by carrying heavy weights over a distance.

  Form correction: Focus on maintaining an upright posture and engaging the core during the pull.

• Burpees Broad Jump (00:01:59 slower than average):

  Improve explosiveness and endurance through:

  • Plyometric Training: Incorporate box jumps and depth jumps to enhance power.
  • Cardiovascular Endurance: High-intensity interval training (HIIT) can build stamina for sustained effort.

  Form correction: Emphasize a strong, consistent pace and proper jump technique to minimize fatigue.

• Wall Balls (00:00:37 slower than average):

  Focus on improving squat strength and endurance:

  • Goblet Squats: Use a kettlebell or dumbbell for increased resistance.
  • Thrusters: Combine squats with overhead presses to mimic wall ball movement.

  Form correction: Ensure a fluid motion from squat to throw, maintaining consistent breathing.

• Sandbag Lunges (00:00:28 slower than average):

  To improve balance and leg strength, consider:

  • Walking Lunges: Increase resistance with a weighted vest or dumbbells.
  • Single-Leg Deadlifts: Enhance balance and unilateral leg strength.

  Form correction: Maintain an upright torso and ensure knee alignment over the ankle.

Race Strategies

• Pacing: Aim for a more even pace throughout the race. While starting strong can be advantageous, ensure energy is conserved for strength segments.
• Transition Efficiency: Although Bram's roxzone time was faster than average, continuing to practice quick transitions can further enhance overall performance.
• Compromised Running: Incorporate compromised running drills post-strength exercises during training to simulate race conditions and improve endurance.
• Nutritional Strategy: Consider a nutrition plan that supports sustained energy release, focusing on complex carbohydrates and hydration pre-race.