Siemonsma Simon Performance Analysis

Overall Performance:

Simon Siemonsma displayed a commendable effort in the 2024 Rotterdam HYROX, finishing in the top 23% overall and the top 28% within his age group. A remarkable aspect of Simon's performance was his strength in the sled push, sled pull, burpees broad jump, and sandbag lunges, where he outperformed the average significantly. These results indicate a strong strength profile. However, Simon's total running time was slower than average by 4 minutes and 28 seconds, suggesting a need for improvement in endurance and running efficiency. This aspect, combined with the slower transitions in the Roxzone, highlights a hybrid profile with a lean towards strength. Simon appears to have started the race at a slower pace than average, which could have impacted his overall running performance negatively.

Segments to Improve:

• Total Running Time: Simon's running segments consistently trailed behind the average times, indicating a need for improved running efficiency and endurance. Specific drills such as interval training (1km repeats at race pace with 3-minute rest intervals) and tempo runs (20-minute runs at a challenging but sustainable pace) twice a week can help improve cardiovascular endurance and pace. Additionally, incorporating hill sprints can improve leg strength, crucial for maintaining speed over distance.
• Roxzone: The slightly slower transition times in the Roxzone suggest the need for improved overall fitness and more efficient transitions between exercises. Circuit training that mimics the transition between different exercises can be effective. Practice quick transitions between running, strength exercises, and equipment usage to minimize downtime.
• Farmers Carry: Although only slightly slower than average, there's room for improvement. Grip strength and core stability exercises, such as dead hangs for grip and planks for core stability, can enhance performance. Also, incorporate weighted carries into training routines to simulate race conditions more closely.
• Wall Balls: To improve performance in wall balls, focus on squat depth and explosive power. Exercises such as weighted squats, thrusters, and medicine ball throws can help build the necessary strength and endurance. Additionally, practicing wall balls with varying weights and heights can improve technique and efficiency.

Race Strategies:

• Start Strong: Simon should consider starting the race at a slightly faster pace within his comfort zone. This could help improve his running times and overall rank. A strategic warm-up focusing on dynamic stretches and light jogging can prepare his body for a strong start.
• Pacing: Developing a pacing strategy that allows for consistent splits throughout the race can prevent early fatigue and ensure a strong finish. Practice pacing strategies during training runs to find a sustainable speed that can be maintained throughout the race.
• Strength to Running Transition: Given Simon's strength, focusing on quick transitions from strength exercises to running can minimize time lost. Incorporating brick workouts, where he practices going from a strength exercise directly into a run, can help improve this aspect.
• Mental Preparation: Mental resilience is crucial for endurance events. Simon should incorporate mental training techniques, such as visualization and positive self-talk, to prepare for the challenges of the race. This can help maintain focus and determination throughout the event.

By focusing on these areas of improvement and implementing the suggested training strategies, Simon Siemonsma can build on his strengths and address his weaknesses, potentially achieving a better overall performance in future HYROX events.