Duivenvoorden Edward Hyrox Result

Overall Performance

Edward Duivenvoorden demonstrated a commendable performance in the 2024 Amsterdam Hyrox race, finishing in the top 27% of all athletes. His overall time was 01:22:23, with a notable strength in strength-based exercises such as the Sled Pull and Burpees Broad Jump, where he ranked impressively high. However, his total running time of 00:44:35 was 3:03 slower than the average, indicating that his strength lies more in power and endurance activities rather than pure running speed. Edward's pacing strategy started strong, with his first running segment significantly faster than average, but he gradually slowed down, suggesting he might have started too fast and lost pace in the middle segments.

Segments to Improve

• Total Running Time: Edward's total running time was a primary area for improvement. To enhance his running speed and endurance, incorporating interval training and tempo runs into his weekly routine could be beneficial. This should include:
  • Interval Training: High-intensity interval sessions (e.g., 400m repeats with 1-minute rest) to improve speed and VO2 max.
  • Tempo Runs: Steady-state runs at a pace slightly slower than his current 5k pace to build endurance and threshold capacity.
  • Compromised Running Drills: Running drills immediately following strength workouts to simulate race conditions and enhance transition efficiency.
• Wall Balls: Edward was 00:58 slower than average in this segment, which suggests room for improvement in both technique and muscular endurance. Recommended exercises include:
  • Wall Ball Technique Drills: Focus on improving squat depth and throwing accuracy to increase efficiency.
  • Overhead Squats: To build shoulder stability and leg strength.
  • High-Rep Squat Sets: To build muscular endurance needed for this segment.
• Farmers Carry: Though only slightly slower than average, improving grip strength and core stability could help Edward perform better in this segment. Training suggestions include:
  • Grip Strength Exercises: Such as dead hangs and heavy carries to enhance grip endurance.
  • Core Stability Work: Incorporate planks and rotational exercises to stabilize the body during the carry.

Race Strategies

• Pacing Strategy: Edward should aim for a more conservative start to maintain a consistent pace throughout the race. This can be practiced by doing long runs with a negative split strategy.
• Transition Efficiency: To improve his Roxzone time, Edward can focus on quickening his transitions between exercises. This can include practicing transitions between running and specific exercises to reduce downtime.
• Energy Management: Implementing a carb-loading strategy and ensuring adequate hydration before the race can help maintain energy levels throughout the event.