Vandenbelt Benjamin Hyrox Result

Overall Performance

Benjamin Vandenbelt showed a commendable performance in the 2024 Sydney HYROX event, ranking within the top 55% overall and top 44% in his age group. His overall time was 01:37:58, with a total running time of 00:51:36, which was 03:16 slower than average. This indicates a stronger performance in the strength-based exercises as compared to the running segments. Benjamin's pacing strategy seems to lean towards starting strong in the initial stages but gradually slowing down, as evidenced by his fast start in Running 1 and slower subsequent runs. His performance in strength exercises like the Wall Balls and Rowing was notably strong, suggesting a hybrid profile with a slight edge towards strength.

Segments to Improve

• Running Segments: The running segments, particularly from Running 2 to Running 8, were consistently slower than average. To improve running endurance and pace, Benjamin should focus on increasing his aerobic capacity. Long-distance runs at a steady pace, combined with interval training to improve speed, can be beneficial. Incorporating hill sprints and fartlek training will also help in adapting to varied running conditions.
• Sandbag Lunges: As this segment was 00:33 slower than average, a focus on lower body strength and endurance is essential. Exercises such as weighted lunges, split squats, and step-ups should be incorporated into the training routine. Emphasizing proper form, especially maintaining an upright posture and ensuring the knee does not extend beyond the toes, will enhance performance.
• Sled Pull: This segment requires improved pulling strength and technique. Resistance band pulls, deadlifts, and core strengthening exercises will be beneficial. Practicing the sled pull with lighter weights initially and progressively increasing the load can help in building the required strength and endurance.
• Burpees Broad Jump: To enhance this segment, focus on plyometric exercises like box jumps and tuck jumps to improve explosive power. Additionally, practicing the burpee movement with emphasis on a quick transition between the push-up and jump phases can improve speed.

Race Strategies

• Optimize Transition Time: Although Benjamin had a strong Roxzone time, further optimizing transitions can shave off additional seconds. Practicing quick transitions between different exercises in training will help in maintaining momentum during the race.
• Consistent Pacing: Adopt a more consistent pacing strategy to avoid early fatigue. Benjamin should aim to maintain a steady pace throughout the running segments, especially in the middle and later stages of the race. Monitoring heart rate during training can provide insights into maintaining an optimal pace.
• Compromised Running Training: Integrate compromised running scenarios into the training regimen, such as running immediately after a strength exercise. This will help in simulating race conditions and improving overall endurance.