Blikmans Thijs Hyrox Result

Overall Performance

Thijs Blikmans delivered a strong performance at the 2024 Amsterdam Hyrox race, achieving an overall rank of 145 out of 3118 athletes and 24th place in his age group. This places him in the top 5% of his category, an impressive feat. Analyzing his pacing, Thijs started the race with a notably fast Running 1 segment, indicating a strong initial burst of speed. However, his total running time was slightly slower than the average, suggesting room for improvement in endurance or pacing strategy over the race duration. Thijs's performance indicates a hybrid profile, with a balanced capability in both running and strength segments, though slightly leaning towards strength, as evidenced by his faster-than-average times in strength-based exercises like the Sled Push and Wall Balls.

Segments to Improve

• Total Running Time: Thijs was 24 seconds slower than the average. To enhance his running endurance and speed, incorporating interval training can be beneficial. Consider sessions like 800m repeats at a pace slightly faster than race pace, with a rest interval equal to half the running time. Additionally, long runs at a steady pace will improve aerobic capacity.
• Roxzone: Spending 24 seconds more than average in transition zones suggests a need to enhance transition efficiency. Practicing quick transitions in training can help. Set up mini-races that include quick changes between exercises to simulate race conditions and reduce transition times.
• Sandbag Lunges: This segment was 24 seconds slower than the average. To improve, focus on leg strength and endurance with exercises like weighted lunges and step-ups. Additionally, practicing lunges with a sandbag in training will improve functional strength and technique.
• Burpees Broad Jump: Being 1 second slower than average indicates minor improvements are possible. Enhance explosive power and endurance with plyometric drills such as box jumps and burpee repeats, focusing on maintaining speed and form under fatigue.

Race Strategies

• Pacing Strategy: Thijs should consider a more controlled start to avoid early fatigue. Analyzing his initial fast pace, a steady increase in speed as the race progresses could conserve energy for later segments.
• Compromised Running: Post-strength segments often see reduced running performance. Thijs should incorporate compromised running drills, where running follows immediately after strength exercises, such as sled pushes or sandbag carries, to simulate race fatigue.
• Visualization and Mental Preparation: Developing a mental race plan can help maintain focus and efficiency, particularly in transitions and during difficult segments. Visualizing each segment and its transitions can improve mental readiness and reduce time lost in the Roxzone.