Biemans Tommy Hyrox Result

Overall Performance

Tommy Biemans delivered a commendable performance at the 2024 Amsterdam Hyrox event, ranking within the top 54% overall and top 57% in his age group. His overall time was 01:37:28, showing room for improvement in both running and strength segments. Notably, his total running time of 00:50:23 was 02:20 slower than the average, indicating that running is an area that could benefit from focused training. Tommy started strong with his first running segment being 00:25 faster than average, suggesting he may have gone out too fast, leading to slower times in subsequent runs. His exceptional performance in the sled pull and farmer's carry suggests a strong strength profile, though improvements in running efficiency and conditioning could enhance his hybrid athlete capabilities.

Segments to Improve

• Running (Total improvement potential: 00:04:53)

  Given that Tommy's total running time was slower than average, this indicates a need for improved running endurance and efficiency. Specific training strategies include:

  • Interval Training: Incorporate high-intensity intervals (e.g., 400m sprints) into weekly workouts to build speed and endurance.
  • Tempo Runs: Perform sustained runs at a challenging but manageable pace to enhance lactate threshold and pacing consistency.
  • Form Drills: Focus on running mechanics, such as arm swing and foot strike, to improve efficiency and reduce energy expenditure.
• Wall Balls (00:00:55 slower than average)

  Improvement in this segment can be achieved by focusing on muscular endurance and technique:

  • Wall Ball Technique: Practice proper squat depth and ball release trajectory to improve accuracy and speed.
  • High-Rep Sets: Perform sets of 20-30 wall balls at a moderate weight to build endurance.
• Burpees Broad Jump (00:00:16 slower than average)

  Efficiency in this segment is crucial. Strategies include:

  • Plyometric Drills: Incorporate exercises like box jumps and squat jumps to improve explosive power.
  • Burpee Technique: Focus on maintaining a consistent pace and minimizing rest between repetitions.
• Sandbag Lunges (00:00:12 slower than average)

  Improve lunge strength and stability with:

  • Weighted Lunges: Use heavier sandbags in training to build strength.
  • Core Stability Exercises: Strengthen core muscles to maintain balance during lunges.
• Ski Erg (00:00:21 slower than average)

  Focused technique work and endurance training can help here:

  • Technique Drills: Practice efficient pull mechanics to maximize power output.
  • Endurance Sessions: Include longer ski erg sessions at a moderate pace to build stamina.

Race Strategies

• Pacing Strategy: Start the race at a sustainable pace rather than going out too fast. Use heart rate monitoring to ensure you stay within your target zone.
• Transition Efficiency: Although your roxzone time was strong, continue to practice quick transitions in training to minimize downtime.
• Energy Management: Focus on even energy distribution throughout the race. Implement nutrition and hydration strategies that support sustained performance.
• Strength-Endurance Balance: Use compromised running drills (running after strength exercises) to simulate race conditions and improve performance consistency.