De Bruijn Milan Hyrox Result

Overall Performance:

Milan De Bruijn showcased a commendable performance in the 2024 Rotterdam HYROX race, finishing in the top 35% of all athletes and top 31% in his age group. Notably, Milan excelled in strength-focused exercises, with standout performances in the Burpees Broad Jump, Sandbag Lunges, and Wall Balls segments, indicating a strong strength profile. However, his overall running time was slower than average by 04:41, suggesting a need for improvement in running endurance and speed. His performance in the initial running segments indicates that he may have started the race at a pace that was too slow, affecting his total running time negatively. Moreover, the slower Roxzone time suggests room for improvement in overall fitness and transition efficiency between exercises.

Segments to Improve:

• Total Running Time: Milan's running segments consistently fell short of the average times, indicating a need for enhanced running efficiency and endurance. Focused training on interval runs to improve VO2 max, along with tempo runs for endurance, can be beneficial. Incorporating hill sprints and plyometric exercises can also improve running strength and speed.
• Roxzone: The slower Roxzone time suggests that Milan could improve his transition times between exercises. Practicing quick transitions in training, focusing on reducing rest times, and improving overall fitness through circuit training can help reduce Roxzone times.
• Ski Erg: To improve Ski Erg times, Milan should focus on enhancing upper body endurance and power. Incorporating exercises such as pull-ups, bent-over rows, and deadlifts can increase strength, while specific Ski Erg interval training can improve technique and stamina.
• Sled Pull: Although Milan performed relatively well in the Sled Pull, there's still room for improvement. Training should include weighted sled drags and pulls to build lower body strength and power, alongside exercises such as heavy deadlifts and farmer's walks to increase grip strength and overall pulling capability.
• Rowing: To better his rowing times, Milan should focus on improving his rowing technique and cardiovascular endurance. High-intensity interval training (HIIT) on the rowing machine, coupled with steady-state rowing sessions, can enhance endurance. Technique drills focusing on the catch, drive, and recovery phases of the rowing stroke will also be beneficial.

Race Strategies:

• Pacing: Milan should work on pacing strategies, starting the race at a more consistent and slightly faster pace to avoid losing time in the initial running segments. Using a heart rate monitor during training and races can help manage effort levels efficiently.
• Strength and Running Balance: Given Milan's strength in the strength-focused segments, balancing strength training with focused running training will ensure improvements in overall performance. Incorporating at least two to three dedicated running sessions per week into his training regime is recommended.
• Transitions: Practicing quick transitions between exercises during training sessions can significantly reduce Roxzone times. Setting up mock transition zones during training to simulate race conditions can help Milan get accustomed to moving efficiently between exercises.
• Recovery and Nutrition: Optimizing recovery strategies and nutrition can have a significant impact on performance. Milan should focus on proper hydration, nutrition, and adequate sleep to improve both strength and endurance components of his race performance.

By focusing on these identified areas of improvement and implementing the suggested strategies, Milan De Bruijn has the potential to significantly enhance his performance in future HYROX races.