Horsman Cas Hyrox Result

Overall Performance

Cas Horsman completed the 2024 Amsterdam Hyrox race with an overall time of 01:37:18, placing him in the top 54% of all participants and the top 57% within his age group (25-29). His total running time was 51:18, which is 03:17 slower than the average, indicating that running is a potential area for improvement. However, Cas demonstrated strong performance in several exercise segments such as the Ski Erg, Sled Push, and Rowing, showcasing a balanced hybrid profile with a slight edge towards strength and endurance exercises. His initial segment was notably fast, but this momentum was not maintained in subsequent running segments, suggesting potential issues with pacing.

Segments to Improve

• Total Running Time

  Cas needs to enhance his running efficiency and endurance, especially after strength exercises. His initial running segment was strong, but subsequent laps showed a decline in pace.

  • Training Strategies:
  • Incorporate interval training to improve speed and endurance. Example: 800m repeats at a pace slightly faster than race pace, with a 90-second rest in between.
  • Focus on tempo runs to build stamina. Example: 20-minute steady run at a pace that is slightly uncomfortable but sustainable.
  • Include compromised running drills, such as running immediately after completing a set of squats or lunges, to simulate race conditions.
• Sandbag Lunges

  The time taken for sandbag lunges was 00:06:16, longer than the top performers. Improving strength and mobility in the legs will be crucial.

  • Training Strategies:
  • Incorporate weighted lunges and step-ups to build leg strength.
  • Practice mobility drills focusing on hip flexibility and stability.
  • Use resistance bands to improve knee and hip stability during lunges.
• Wall Balls

  Although Cas performed faster than average, there is room for improvement. Enhancing explosive power and technique can reduce fatigue.

  • Training Strategies:
  • Perform plyometric exercises such as box jumps to build explosive power.
  • Focus on upper body strength with exercises like push presses and medicine ball throws.
  • Refine technique by practicing wall balls with an emphasis on proper squat form and efficient ball release.

Race Strategies

• Pacing Strategy: Begin the race at a controlled pace, aiming to maintain a consistent running speed throughout. Use the first running segment as a warm-up rather than a sprint to conserve energy for later stages.
• Transition Efficiency: Practice quick transitions between segments to minimize time spent in the Roxzone. This can include rehearsing the setup and breakdown of equipment quickly and efficiently.
• Compromised Running: Regularly train by running immediately after completing high-intensity exercises to improve performance when fatigued during the race.
• Mental Focus: Develop a race plan that includes mental strategies to stay focused and motivated, such as breaking the race into manageable segments and setting small goals for each part.