De Mooij Bram Hyrox Result

Overall Performance

Bram De Mooij delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 610 out of 3118 athletes, placing him in the top 19%. Within his age group (16-24), he achieved an impressive rank of 70, positioning him in the top 17%. His overall time was 01:18:30.

The total running time of 00:41:33 was slightly slower by 01:38 compared to the average, indicating a potential area for improvement in running. The initial running segments, particularly Running 1, were executed with strong pacing, suggesting a fast start. However, the subsequent slower times in later running segments indicate a possible decline in stamina or strategic pacing issues. Bram's performance across various exercises revealed a strong proficiency in strength-based activities, such as the Sled Push and Farmers Carry, highlighting a hybrid profile with a slight strength inclination.

Segments to Improve

• Running Total:

  Bram should focus on improving his running endurance and pacing strategy. Incorporate interval runs, tempo runs, and long-distance runs into the training routine to build stamina and speed. Practicing negative splits during training runs can help maintain a consistent pace throughout the race.

• Burpees Broad Jump:

  This segment was significantly slower, indicating a need for both technique improvement and muscular endurance. Focus on plyometric exercises such as box jumps and burpee variations to enhance explosive power and endurance. Additionally, work on core and leg strength through exercises like squats and lunges.

• Sled Pull:

  Improving grip strength and pulling technique can enhance performance in this segment. Include exercises such as deadlifts, bent-over rows, and farmer's walks to build back and arm strength. Practice sled pulls with various weights to adapt to different resistance levels.

• Sandbag Lunges:

  Although close to the average, there's still room for improvement. Incorporate weighted lunges and step-ups into the routine to build leg strength and stability. Focus on maintaining proper form to increase efficiency during the race.

Race Strategies

• Pacing Strategy:

  Avoid starting the race too fast to ensure energy is conserved for later segments. Practice even-paced runs and develop a race strategy that balances speed and stamina.

• Transition Efficiency:

  Improve transition times between exercises to reduce overall race time. Practice quick transitions during workouts to simulate race conditions and minimize downtime.

• Compromised Running:

  Incorporate compromised running drills where running is interspersed with strength exercises to simulate the fatigue experienced during the race. This will help build resilience and improve running performance post-exercise.