Janssen Bonás Montse Hyrox Result

Overall Performance

Montse Janssen Bonás delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 33% overall and top 32% in her age group. Her standout strengths lie in strength-based exercises, particularly the Sled Push and Sled Pull, where she significantly outperformed the average times. However, her overall running time was slower than average, indicating a potential area for improvement. The initial running segments suggest that Montse started relatively fast, which may have contributed to fatigue in later segments, affecting her running consistency. Overall, her profile leans more towards a strength-focused athlete, with room to enhance her running efficiency and endurance.

Segments to Improve

• Total Running Time: Montse's total running time was slower than average. To improve this, she should incorporate interval training and tempo runs into her routine. Interval training, such as 400m repeats at a pace faster than race pace, can improve speed and endurance. Tempo runs, maintaining a steady pace just below her lactate threshold, will enhance her ability to sustain faster speeds over longer distances.
• Burpees Broad Jump: This segment was significantly slower than average. To address this, Montse should focus on plyometric training and core strength exercises. Box jumps and burpee variations can help improve explosiveness. Additionally, incorporating core exercises like planks and Russian twists will enhance stability and efficiency during burpees.
• Roxzone: Montse spent more time transitioning between zones than average. To improve her performance here, she should practice efficient transitions during training, minimizing rest and maintaining focus. High-intensity interval training (HIIT) sessions that simulate race conditions can improve her ability to quickly adapt from one exercise to the next.
• Sandbag Lunges: This segment was slightly slower than average. Strengthening the lower body through exercises like lunges, squats, and step-ups will enhance her performance. Incorporating sandbag carries into her routine can also mimic race conditions and improve her endurance in this segment.
• Rowing: Montse's rowing time was marginally slower than average. Focusing on rowing technique, such as maintaining a strong stroke and efficient breathing, will be advantageous. Including rowing intervals and longer steady-state rows in her training plan will improve her cardiovascular fitness and rowing efficiency.

Race Strategies

• Pacing: Montse should aim for more consistent pacing throughout the race. Starting too fast can lead to early fatigue, as seen in her later running segments. Practicing even pacing during training runs will help her maintain energy levels for the entire race.
• Nutrition and Hydration: Ensuring proper nutrition and hydration before and during the race can help maintain energy levels. Montse should experiment with different fueling strategies during training to find what works best for her.
• Transition Efficiency: Improving transition times can significantly enhance overall race performance. Practicing quick and efficient transitions during training will help Montse gain valuable seconds throughout the race.

By focusing on these targeted areas for improvement and implementing strategic race practices, Montse Janssen Bonás can enhance her performance in future Hyrox races.