Van Vliet Annemieke Hyrox Result

Overall Performance:

Annemieke Van Vliet showcased an impressive performance in the 2024 Rotterdam HYROX event, finishing in the top 7% of all athletes and top 8% in her age group. Her overall time was 01:25:52, indicating a strong, balanced effort across the board. Annemieke's performance was particularly notable in strength-focused exercises, where she outperformed the average times significantly, especially in the Sled Push and Pull segments. However, her total running time was slightly slower than average, suggesting a more strength-oriented athlete profile. It's also clear from the splits that Annemieke's pacing started a bit slow but improved, indicating a potential area for strategy refinement.

Segments to Improve:

• Burpees Broad Jump: Annemieke's performance in this segment was notably slower than average. Improvement can be achieved by focusing on explosive strength training and plyometrics. Exercises such as box jumps, squat jumps, and interval sprinting can enhance explosive power, while practicing burpees with an emphasis on the broad jump distance can help in becoming more efficient. Additionally, working on cardiovascular endurance will improve her ability to maintain pace without significant drops in performance.
• Sandbag Lunges: This segment was another area where Annemieke was significantly slower. To improve, she should incorporate lunges with variable weights into her training, focusing on both endurance and strength. Weighted step-ups and Bulgarian split squats can also help in building the necessary lower body strength. Core strengthening exercises will improve stability during lunges, contributing to better performance.
• Farmers Carry: The slower time in this segment suggests a need for enhanced grip strength and overall endurance. Grip strength can be improved through exercises like dead hangs, farmer's walks with increasing distances, and wrist curls. Additionally, incorporating endurance training with weight, such as long-distance carries at a moderate pace, can help improve her ability to sustain performance over time.

Race Strategies:

• Start Pace Adjustment: Considering Annemieke's initial slower pace, a more strategic approach to her starting pace could prevent early fatigue and allow for stronger finishes. Gradual increases in pace, rather than starting at high intensity, could help manage energy levels more efficiently throughout the race.
• Transition and Roxzone Improvement: Given that Annemieke's Roxzone time was faster than average, focusing on further reducing transition times through practice and strategic planning can shave off crucial seconds. Simulating race conditions in training, including the transition between exercises, can improve efficiency and speed during these segments.
• Hybrid Training Focus: While Annemieke shows a strong inclination towards strength, incorporating more balanced hybrid training that equally emphasizes running endurance will enhance her overall performance. Interval running, tempo runs, and incorporating running drills post-strength training sessions can improve her running times and endurance, leading to a more balanced performance profile.

By addressing these specific areas and implementing the suggested strategies, Annemieke Van Vliet has the potential to significantly improve her future HYROX performances, turning identified weaknesses into strengths and achieving a more balanced athlete profile.