Holleman Annique Hyrox Result

Overall Performance:

Annick Holleman showcased an impressive performance in the 2024 Rotterdam HYROX, finishing in the top 4% of all athletes and top 5% in her age group. This achievement reflects her strong overall fitness and ability to compete at a high level. Notably, her total running time was slightly slower than average, suggesting a stronger proficiency in strength exercises than in running. Her pacing appeared to start slightly slower in the initial running segments but improved as the race progressed, indicating a cautious start but strong endurance. Holleman presents as a hybrid athlete with a slight tilt towards strength, evidenced by her superior performance in strength-based segments like the Sled Push, Sled Pull, and Farmers Carry.

Segments to Improve:

• To improve her running time, Holleman could benefit from incorporating interval training into her regimen. Sessions focusing on 400m to 800m repeats at a pace faster than her race pace, with rest intervals, can enhance her speed and cardiovascular efficiency. Additionally, hill sprints and tempo runs will build endurance and running strength.
• For Roxzone improvements, transition drills that mimic moving quickly between exercises can be beneficial. Practicing quick changes from running to strength exercises in training sessions will help decrease transition times. Incorporating circuit training with minimal rest between different types of exercises can also mimic race day conditions and improve her transition efficiency.

• Focus on lower body strength and stability exercises. Bulgarian split squats, lunges (forward, reverse, and lateral), and weighted step-ups will increase leg power and control, directly translating to better performance in sandbag lunges.
• Incorporating plyometric exercises such as jump squats and box jumps can improve explosive power and agility, beneficial for overcoming the sandbag lunge segment more efficiently.

• To enhance performance in this segment, plyometric training is key. Exercises focused on explosive leg power and core stability, like broad jumps, box jumps, and burpees, should be emphasized. Integrating these exercises two to three times a week can lead to significant improvements.
• Practicing the specific movement pattern of the burpee broad jump, focusing on efficiency in the transition from the burpee to the jump, and minimizing ground contact time will also be beneficial.

• Improving technique on the Ski Erg through focused sessions with a coach can lead to better efficiency and faster times. Emphasizing double poling power and improving core engagement during pulls can make a significant difference.
• Endurance sessions on the Ski Erg, mixed with high-intensity interval training (HIIT), will improve cardiovascular capacity and muscular endurance, translating to improved performance in this segment.

Race Strategies:

• Start Strategy: Given Holleman's tendency to start slower, a more aggressive start could be beneficial, provided it's balanced to prevent early burnout. A focused warm-up routine that includes dynamic stretching and a short, high-intensity run can prepare her body for an explosive start.
• Strength Segment Pacing: In strength segments where she excels, maintaining a steady, fast pace without rushing can help conserve energy for running segments. Practicing pacing strategies during training, where she simulates race conditions, can improve her energy management across different segments.
• Endurance and Transition Focus: Enhancing endurance through targeted training and improving transition times can shave minutes off her total time. Practicing running immediately after strength exercises during training sessions can mimic race conditions and improve her overall performance.

Overall, by focusing on these targeted improvements and maintaining her strengths, Annick Holleman has significant potential to elevate her performance in future HYROX races.