Gijsman Jeroen Performance Analysis

Overall Performance

Jeroen Gijsman delivered a commendable performance at the 2024 Amsterdam Hyrox event, placing in the top 51% overall and top 52% in his age group. His total running time was 3:21 slower than average, suggesting a need for improvement in running, particularly given that his strongest segments were more strength-related exercises. His pacing analysis indicates that he started the first running segment faster than average but gradually slowed down in subsequent runs, which suggests he might have started too fast. Overall, Jeroen appears to have a more hybrid profile, with strengths in both running and strength activities but with room for improvement in running endurance and pacing.

Segments to Improve

• Total Running Time: Jeroen's running times were consistently slower than average after the first segment. To improve, he should focus on increasing his running endurance and maintaining a steady pace throughout the race. Training Strategies:
  • Tempo Runs: Incorporate tempo runs at a challenging but sustainable pace to improve lactate threshold and overall speed endurance.
  • Interval Training: Implement interval sessions, such as 400m or 800m repeats, to enhance speed and recovery.
  • Long Runs with Negative Splits: Practice long runs where the second half is faster than the first, promoting endurance and pacing skills.
• Burpees Broad Jump: Although slightly faster than average, there is potential for significant improvement. Training Strategies:
  • Plyometric Drills: Incorporate box jumps and lateral jumps to improve explosive power and agility.
  • Core Strengthening: Enhance stability and power in jumps with exercises like planks and Russian twists.
• Wall Balls: While faster than average, further improvement could bring significant gains. Training Strategies:
  • Upper Body Strength Work: Focus on exercises like shoulder presses and medicine ball throws to increase power in wall balls.
  • Efficient Technique: Work on squatting mechanics and timing to catch and throw the ball more efficiently.
• Sandbag Lunges: Potential improvement can be achieved by focusing on strengthening and balance. Training Strategies:
  • Leg Strength Drills: Utilize exercises like split squats and weighted lunges to build leg strength and stability.
  • Balance and Core Work: Incorporate single-leg balance exercises to improve stability during lunges.

Race Strategies

• Pacing Strategy: Start the race at a moderate pace rather than too fast to conserve energy for later running segments.
• Transition Efficiency: Practice quick transitions between exercises to minimize time spent in the Roxzone.
• Hydration and Nutrition: Ensure adequate hydration and a nutrition plan pre-race to maintain energy levels.
• Compromised Running Practice: Train running immediately after strength exercises to simulate race conditions and improve performance in compromised states.