Fitters Sander Performance Analysis

Overall Performance

Sander Fitters had a commendable performance at the 2024 Amsterdam Hyrox event, ranking 1459th overall and 350th in his age group, which places him in the top half of competitors. His overall time of 01:32:36 reflects a balanced athletic performance, with notable strengths in strength-based exercises such as the Sled Push, Sled Pull, and Burpees Broad Jump. However, his total running time was 03:09 slower than average, indicating an area for improvement in running endurance and speed. The pacing analysis shows Sander started the race strongly, particularly in the initial running segments, but his performance declined in later running stages, suggesting a potential issue with maintaining pace over time. This indicates a more strength-oriented profile, with room to enhance running capabilities for a more balanced performance.

Segments to Improve

• Total Running Time:

  Sander's total running time was slower than average, particularly in the later running segments. To improve, he should focus on building endurance and speed. Incorporate interval training, such as repeat 400m or 800m runs at a pace faster than race pace, with short rest periods. Long runs at a conversational pace will also help build aerobic capacity.

  Exercises: Tempo runs, hill sprints, and fartlek sessions to improve overall speed and endurance.

• Running 8:

  This segment was significantly slower, indicating fatigue. To address this, practice compromised running scenarios by completing a strength workout followed immediately by a run. This will simulate race conditions where running follows intense exercise.

  Drills: Practice running after exercises like wall balls or burpees to adapt to the transition.

• Wall Balls:

  Performance here was slower than average. Improving shoulder and leg endurance will enhance this segment. Focus on building muscular endurance with high-repetition sets of wall balls and similar movements.

  Exercises: High-rep sets of wall balls, thrusters, and overhead squats.

• Ski Erg and Rowing:

  These segments were slightly slower than average. Technique and efficiency can be improved through targeted drills and technique refinement. Focus on maintaining a strong core and efficient stroke.

  Drills: Practice intervals at race pace on both machines, focusing on smooth, efficient strokes.

Race Strategies

• Pacing: Start conservatively to avoid early fatigue. Aim for a consistent pace that can be maintained throughout the race, particularly in running segments. Use the strength exercises as active recovery to maintain running speed.
• Transition Efficiency: Work on minimizing time spent in the roxzone by preparing mentally for the next segment during transitions. This can be practiced during training by timing transitions between exercises.
• Compromised Running: Incorporate regular training sessions that simulate race conditions by including running immediately after strength exercises to better handle the transitions during the race.