Hagendoorn Erick Hyrox Result

Overall Performance

Erick Hagendoorn delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 285 out of 3118 athletes, placing him in the top 9%. In his age group (40-44), he ranked 44th, putting him in the top 10% of 422 athletes. Erick demonstrated exceptional capability in strength-oriented exercises, such as Wall Balls and the Ski Erg, where he consistently ranked in the top percentile. However, his total running time was 1:28 slower than the average, suggesting a need for improvement in his running efficiency over longer distances. His initial running segment was notably faster, indicating he may have started too quickly, which could have impacted his subsequent running performance. Erick's profile leans more towards a hybrid athlete, excelling in strength while showing potential for improvement in endurance running.

Segments to Improve

• Total Running Time: Erick's total running time was slower than average, highlighting a need to enhance his endurance running capabilities.
  • Training Strategies: Incorporate long-distance runs at a steady pace to build aerobic capacity. Include interval training to improve speed endurance, such as 400m repeats at 5k pace with short recovery periods.
  • Exercises: Tempo runs (e.g., 20 minutes at a comfortably hard pace) and hill sprints to develop both endurance and strength.
• Roxzone: Erick spent more time in transition between zones, suggesting the need to improve transitions and overall fitness.
  • Training Strategies: Practice quick transitions in training, simulating race conditions to enhance efficiency. Work on high-intensity interval training (HIIT) to boost overall fitness and reduce recovery time.
  • Exercises: Circuit training with minimal rest between exercises to mimic race transitions.
• Burpees Broad Jump: Slightly slower than average, indicating room for optimization in form and efficiency.
  • Training Strategies: Focus on explosive strength training, incorporating plyometrics to improve the power and speed of the burpee broad jump.
  • Exercises: Box jumps, squat jumps, and burpee variations with a focus on minimizing ground contact time.
• Sandbag Lunges: Also slower than average, suggesting potential for improvement in muscular endurance and technique.
  • Training Strategies: Include weighted lunges in the training routine to build leg strength and endurance. Focus on maintaining upright posture and balance during the lunges.
  • Exercises: Walking lunges with a sandbag, split squats, and Bulgarian split squats to enhance stability and strength.

Race Strategies

• Pacing: Start at a controlled pace to conserve energy for later segments. This strategy can help prevent fatigue during the later running laps and strength exercises.
• Transition Efficiency: Practice quick gear changes and efficient movement between exercise zones to minimize time spent in the Roxzone.
• Compromised Running: Develop the ability to run efficiently after taxing exercises by incorporating compromised running drills during training sessions.