Baggen Noah Performance Analysis

Overall Performance

Noah Baggen delivered a solid performance in the 2024 Amsterdam Hyrox event, ranking in the top 51% both overall and within his age group. His overall time was 01:35:38, with a total running time of 00:52:01, which was 04:49 slower than the average, indicating potential for improvement in his running. Despite this, Noah demonstrated significant strength in exercises like the Sled Push and Wall Balls, where he performed considerably faster than average, showing a strong lean towards strength-based activities. His pacing strategy seems to have started off strong, as indicated by the Running 1 segment, but he struggled to maintain that pace across subsequent runs. This suggests a need for enhanced endurance and pacing strategy throughout the race. His performance indicates a hybrid profile with a stronger inclination towards strength-based exercises.

Segments to Improve

• Total Running Time: Noah's total running time was notably slower than the average, suggesting a need to focus on running endurance and pacing. Training Strategies:
  • Interval Training: Incorporate intervals of varying distances and speeds to improve endurance and pace. Example: 4x800m at a moderate pace with 2-minute rest intervals.
  • Tempo Runs: Implement weekly tempo runs where the pace is comfortably hard. This will improve lactate threshold and overall running efficiency.
• Running Segments (2, 3, 4, 5, 6, 7, 8): These segments were consistently slower than average, pointing to a need for better pacing and endurance. Training Strategies:
  • Long Runs: Focus on increasing the distance of long runs gradually. This builds aerobic capacity and stamina.
  • Hill Repeats: Incorporate hill training to build strength and power, which can translate into improved flat course running.
• Burpees Broad Jump: This segment was slower than average, indicating a need for improvement in explosive power and agility. Training Strategies:
  • Plyometric Drills: Incorporate box jumps, tuck jumps, and burpee variations to improve explosive power.
  • Core Strengthening: Enhance core stability with exercises like planks and Russian twists to improve control during burpees.

Race Strategies

• Pacing Strategy: Initiate the race at a consistent and sustainable pace to prevent early fatigue. Gradually increase the pace in the latter half of the race.
• Efficient Transitions: Focus on minimizing time in the Roxzone by practicing quick transitions between exercises and runs. This can be improved through transition drills and mental preparation.
• Compromised Running Scenarios: Train running immediately after strength exercises to simulate race conditions. This will improve the ability to transition from high-intensity exercises to running efficiently.