Frede BenteAileen Hyrox Result

Overall Performance:

BenteAileen Frede demonstrated a commendable performance in the 2024 Bordeaux HYROX race, securing a top 2% finish both overall and in her age group. Notably, her total running time was significantly faster than average, highlighting her strength in running disciplines. However, her performance in several strength-focused exercises and transitions (Roxzone) indicates areas where there is room for improvement. The data suggests that Frede has a stronger runner profile, but to achieve a more balanced HYROX performance, emphasis on strength training and efficient transition practices is essential. The pacing strategy reveals a slow start in the initial running segment but a strong recovery and maintenance of an above-average pace in subsequent runs, suggesting a need for a more evenly distributed effort throughout the race.

Segments to Improve:

• Burpees Broad Jump: This segment was significantly slower than average. To improve, Frede should focus on enhancing her explosive strength and endurance. Plyometric exercises such as box jumps, squat jumps, and burpee variations with an added jump at the end can be beneficial. Incorporating these exercises 2-3 times a week will help increase power and efficiency in burpees broad jumps.
• Roxzone: The slower transition times suggest a need for better overall fitness and quicker transitions. Interval training that mimics the race's structure, practicing swift transitions between exercises, can be valuable. Work on reducing rest times gradually and focus on specific drills that simulate the quick switch from running to strength exercises and vice versa.
• Sled Pull: To improve the sled pull time, strength training focusing on the posterior chain is crucial. Exercises such as deadlifts, kettlebell swings, and pull-throughs will build the necessary muscle groups. Additionally, practicing actual sled pulls with gradually increasing weight can help adapt to the specific demands of this segment.
• Sandbag Lunges: The slower performance here indicates a need for improved leg strength and endurance. Incorporating lunges with varying weights, step-ups, and Bulgarian split squats into the training routine will enhance leg strength. Sandbag-specific workouts to get accustomed to the uneven weight distribution during lunges are also recommended.
• Wall Balls: To improve in wall balls, focus on building shoulder, core, and squat strength. Exercises such as thrusters, overhead presses, and medicine ball squats to press are beneficial. High-repetition wall ball drills with emphasis on form and minimal rest between sets will help improve both strength and endurance in this segment.

Race Strategies:

• Evenly Paced Start: Avoid starting too slow in the initial running segment. Engage in a warm-up that elevates the heart rate to near-race conditions, enabling a stronger start without overexerting too early in the race.
• Strength-Running Balance: Given Frede's runner profile, including more strength-focused sessions in the training plan will help achieve a more balanced performance. However, maintaining a strong running base is crucial; therefore, integrating strength workouts on alternate days with running can provide a well-rounded fitness level.
• Transition Practice: Incorporate specific training days focused on transitions (Roxzone improvement). Practice moving quickly between different types of workouts, from strength to running and back, to reduce transition times during the race.
• Mental Rehearsal: Visualize the race course and each segment, including transitions. Mental preparation for the flow of the race and transitions can reduce hesitation and improve overall race time.
• Nutrition and Recovery: Focus on a nutrition plan that supports both endurance and strength training. Proper hydration, pre-and post-workout nutrition, and adequate rest are essential components of improving performance and recovery.