Noordhoorn Bennaars Lucas Hyrox Result

Overall Performance

Lucas Noordhoorn Bennaars delivered a commendable performance at the 2024 Amsterdam Hyrox event, securing an overall rank of 1318 out of 3118 athletes. In his age group (35-39), he ranked 240th, placing him in the top 43% of his peers. His total time was 01:29:49, with a noteworthy total running time of 00:44:10, which is 00:41 faster than the average, indicating a strong running profile. His best running lap was completed in 00:05:07. Initially, Lucas started fast, evident in Running 1, which was significantly quicker than the average, but his pace slowed down in subsequent running segments. His performance indicates that while he excels in running, he may benefit from enhanced strength training to improve his overall fitness balance.

Segments to Improve

• Wall Balls: Lucas was 01:56 slower than average. To improve, focus on:
  • Strength Training: Incorporate exercises like thrusters, front squats, and overhead presses to build strength in shoulders and legs.
  • Technique: Practice maintaining a consistent rhythm in wall balls by ensuring proper squat depth and efficient ball release.
  • Endurance Drills: Perform high-rep wall ball sets with short rest periods to improve muscular endurance.
• Burpees Broad Jump: Lucas was 00:20 slower than average. Suggested improvements include:
  • Plyometric Drills: Engage in box jumps, squat jumps, and lateral bounds to enhance explosive power.
  • Technique Refinement: Focus on efficient hand placement and minimizing wasted movements during transitions.
  • Core Stability: Incorporate planks and Russian twists to maintain a strong core, critical for efficient burpee execution.
• Rowing: His time was 00:49 slower than average. Training should include:
  • Rowing Technique: Focus on proper rowing form, emphasizing powerful leg drive, core engagement, and smooth stroke.
  • Interval Workouts: Implement high-intensity interval training on the rower to boost cardiovascular efficiency and power output.
  • Endurance Rows: Perform longer rowing sessions at a steady pace to build aerobic capacity.
• Ski Erg: 00:23 slower than average. Consider:
  • Technique: Work on a strong hip hinge motion and effective arm pull to maximize power output.
  • Strength Training: Include exercises like deadlifts and pull-ups to enhance pulling strength.
  • Interval Training: Short, intense ski erg intervals will improve speed and stamina.
• Farmers Carry: 00:12 slower than average. Focus on:
  • Grip Strength: Incorporate exercises like dead hangs and farmer's walks with heavy weights to build grip endurance.
  • Core Stability: Engage in exercises like side planks and weighted carries to improve stability and control during carries.

Race Strategies

• Pacing: Aim to maintain a steady pace across all running segments. Avoid starting too fast to conserve energy for later stages.
• Transitions: Practice efficient transitions between exercise zones to minimize roxzone time without compromising form.
• Compromised Running: Incorporate compromised running drills in training, such as running immediately after wall balls or burpees, to simulate race conditions.
• Strength and Conditioning: Balance running-focused training with strength exercises to improve overall performance and reduce fatigue in strength-based segments.
• Endurance Building: Engage in longer, steady-state workouts to enhance aerobic capacity, which will support sustained effort throughout the race.