Zewald Jeroen Hyrox Result

Overall Performance

Jeroen Zewald delivered a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 59% overall and the top 45% within his age group. His total race time was 01:41:58, with a total running time of 00:50:19, which was 00:08 slower than average, indicating a slightly below-average running performance. Despite this, he demonstrated notable strength in the sled push and overall roxzone efficiency, where he gained significant time. The initial running segment was notably slower, suggesting a cautious start. Jeroen's performance profile indicates a balanced skill set, with strengths in transitional and strength-based exercises, but with room for improvement in running efficiency and specific strength components such as wall balls and burpees.

Segments to Improve

• Wall Balls:

  Jeroen was 01:04 slower than average in this segment. Focus on improving explosive leg power and endurance. Suggested exercises include:

  • Medicine Ball Squats: To build leg strength and improve efficiency in wall ball throws.
  • High-Intensity Interval Training (HIIT): Incorporate wall ball shots in HIIT workouts to simulate race fatigue.
  • Form Correction: Ensure proper squat depth and explosive upward motion for efficient ball release.
• Burpees Broad Jump:

  Jeroen was 00:46 slower than average. Improving endurance and explosive power is key. Recommended drills include:

  • Plyometric Drills: Box jumps and broad jumps to enhance jumping power.
  • Burpee Variations: Incorporate lateral burpees and burpee tuck jumps to increase agility and power.
  • Focus on Form: Maintain core stability and quick transitions from the ground to the jump.
• Sandbag Lunges:

  Jeroen was 00:21 slower than average. Focus on strength and stability training. Exercises include:

  • Weighted Lunges: Use dumbbells or a barbell to increase strength and stability.
  • Core Stability Work: Planks and side planks to improve balance during lunges.
  • Form Focus: Ensure knee alignment over the ankle and controlled descent during lunges.

Race Strategies

• Improving Pacing: Start with a steady pace rather than too cautiously to prevent losing time in early segments. Use negative splits as a strategy by gradually increasing pace.
• Efficient Transitions: Practice transitions between exercises and runs to minimize downtime. This includes practicing quick setup on machines like the Ski Erg and Rowing stations.
• Compromised Running Training: Incorporate running drills immediately after high-intensity strength segments to simulate race conditions and improve recovery speed post strength exercises.

By focusing on these targeted improvements and race strategies, Jeroen can optimize his performance in future Hyrox races, effectively leveraging his strengths while addressing existing gaps.