Bor Hakan Performance Analysis

Overall Performance

Hakan Bor completed the 2024 Amsterdam Hyrox race with an overall time of 02:07:37, placing him in the top 69% of all athletes and top 67% in his age group (40-44). His total running time was 01:04:59, which was 03:05 slower than the average. This suggests that running might be a relative weakness compared to strength-based exercises where he generally performed better. However, he showed a strong start with an impressive Running 1 segment, indicating potential in pacing strategy adjustments. The Roxzone was significantly faster than average, showing efficient transitions. Overall, Hakan exhibits a hybrid profile with strengths in strength-based exercises and transitions, but with room for improvement in running endurance and pacing.

Segments to Improve

• Total Running Time: Hakan's running segments, especially from Running 3 to Running 6, were consistently slower than average. To enhance his running performance, consider incorporating interval training and tempo runs to improve cardiovascular endurance and running efficiency.
  • Training Strategy: Implement interval runs twice a week, focusing on 400m repeats at a pace faster than race pace, with short recovery periods. Combine this with weekly tempo runs at a steady pace slightly faster than his current average running pace.
  • Drills: Include hill sprints and plyometric drills like box jumps to build strength and explosiveness in the legs.
• Sled Pull: Hakan was 01:33 slower than average in the Sled Pull segment. This indicates a need to build more specific strength and technique for this task.
  • Training Strategy: Focus on building upper body and core strength, as well as improving sled pulling technique.
  • Exercises: Incorporate sled drags and pulls into his routine, using varying weights and distances. Add core stabilization exercises such as planks and Russian twists.
• Wall Balls: His Wall Balls time was slightly slower than average, suggesting a need to improve muscular endurance in this movement.
  • Training Strategy: Work on increasing volume and improving form to enhance efficiency.
  • Exercises: Perform high-rep wall ball sets, focusing on maintaining a consistent rhythm and improving squat depth and explosiveness.
• Sandbag Lunges: Slightly slower than average, indicating a need to improve lower body strength and endurance.
  • Training Strategy: Incorporate a mix of weighted lunges and plyometric lunges into training sessions.
  • Exercises: Perform walking lunges with a sandbag, and include jump lunges to build explosiveness and endurance.

Race Strategies

• Pacing Adjustment: Hakan started the race strong, but his pace dropped during subsequent running segments. It's crucial to maintain a more consistent pace throughout the race. Aim to start at a slightly conservative pace and gradually increase speed in later segments.
• Compromised Running: Practice running immediately after completing strength-based exercises to simulate race conditions. This will help in adapting to the transition from strength to running and improve overall performance.
• Transition Efficiency: Although his Roxzone time was excellent, continuing to practice quick transitions can save valuable seconds and maintain momentum throughout the race.