Van Schijndel Iris Hyrox Result

Overall Performance

Iris Van Schijndel had a commendable performance in the 2024 Amsterdam Hyrox race, placing in the top 23% overall and top 25% within her age group. Her total running time was significantly faster than average, indicating a strong running profile. However, she appears to have started the race quite aggressively, as evidenced by her exceptional initial running splits, particularly Running 1 and Running 5, where she was among the top performers. This could indicate a potential need to balance pacing throughout the race. While her running was a strength, segments that required strength and endurance, especially the Wall Balls, proved to be challenging.

Segments to Improve

• Wall Balls: Iris spent 4 minutes longer than average in this segment, indicating significant room for improvement. Wall balls require both strength and endurance; focusing on improving form and muscular endurance is crucial.
  • Drills and Exercises: Incorporate high-rep air squats, thrusters with light to moderate weights, and practice wall balls with varying weights to enhance endurance and form.
  • Form Correction: Ensure proper squatting technique, maintain a strong core, and use a consistent breathing rhythm to manage fatigue.
• Sled Pull: Iris was nearly a minute slower than average. Improving upper body and core strength will be beneficial.
  • Drills and Exercises: Include sled drags, heavy rope pulls, and increased core workouts like planks and Russian twists.
  • Form Correction: Focus on maintaining a low, steady stance and using powerful arm movements to efficiently pull the sled.
• Burpees Broad Jump: This segment was slower than average, suggesting a need for improved explosive power and endurance.
  • Drills and Exercises: Add plyometric drills like box jumps and burpee intervals to build explosive power.
  • Form Correction: Practice landing softly and springing forward efficiently to conserve energy.
• Ski Erg and Rowing: Both segments were slower than average, indicating a need for improved cardiovascular endurance and technique.
  • Drills and Exercises: Interval training on the ski erg and rowing machine to enhance cardiovascular endurance and technique drills to optimize stroke efficiency.
  • Form Correction: Focus on a smooth, powerful pull and maintain a consistent rhythm to maximize efficiency.

Race Strategies

• Balance Pacing: Consider starting at a slightly more conservative pace to conserve energy for the later strength-based exercises where time can be gained significantly.
• Optimize Transitions: While Iris's roxzone time was better than average, continued focus on seamless transitions can help shave off precious seconds.
• Compromised Running Training: Simulate race conditions by practicing running immediately after strength exercises to improve transition between strength and running segments.
• Pre-race Nutrition and Hydration: Ensure adequate fueling and hydration strategies are in place to maintain energy levels throughout the race.