Keijzer Marjolein Hyrox Result

Overall Performance:

Marjolein Keijzer delivered a commendable performance in the 2024 Amsterdam HYROX race, ranking in the top 10% overall and the top 11% within her age group. Her total running time was notably 3:41 faster than the average, indicating a strong runner profile. The early running segments showed that Marjolein started the race with a powerful pace, maintaining a faster pace than average in the initial splits, which suggests she could benefit from maintaining consistent energy levels throughout the race. The running performance was consistently strong, with several laps in the top 25 percentile. Despite this, there is a need for improvement in strength-based exercises, particularly the Wall Balls and Burpees Broad Jump, which significantly affected her overall performance.

Segments to Improve:

• Wall Balls: With a time of 6:59, which is 2:41 slower than average, this segment has the most room for improvement. To enhance performance:
  • Exercise Focus: Incorporate wall ball drills into regular training with varying weights to build endurance and strength. Aim for sets of 15-20 repetitions at a challenging weight.
  • Form Correction: Focus on maintaining a proper squat position and engaging the core to ensure efficient power transfer from the legs to the arms.
  • Training Routine: Include high-intensity interval training (HIIT) sessions that simulate race conditions, combining wall balls with running drills to mimic the fatigue experienced in the race.
• Burpees Broad Jump: This segment was completed 1:28 slower than average. Improvement strategies include:
  • Exercise Focus: Practice burpee variations, emphasizing quick transitions and explosive jumps.
  • Form Correction: Ensure a smooth, fluid motion from the ground to the jump, minimizing time spent in transition.
  • Training Routine: Integrate burpee drills with short sprints to improve cardiovascular endurance and explosive power.
• Sled Pull: At 5:52, this was 19 seconds slower than average. To improve:
  • Exercise Focus: Strengthen the upper body and core with pulling exercises such as rows and cable pulls.
  • Form Correction: Maintain a low, stable stance during the pull to maximize force and minimize fatigue.
  • Training Routine: Practice sled pulls with increasing weight and distance to build endurance and technique.
• Sandbag Lunges: Completed 14 seconds slower than average. Improvement strategies:
  • Exercise Focus: Incorporate lunges with additional weight to build leg strength and stability.
  • Form Correction: Ensure knee alignment and core engagement to maintain balance and efficiency.
  • Training Routine: Add sandbag lunges to leg day routines, focusing on both speed and control.

Race Strategies:

• Pacing: Maintain the strong initial pace but allocate energy more evenly across all segments to prevent fatigue during the more strength-intensive exercises.
• Transition Efficiency: Optimize time spent in the Roxzone by practicing quick transitions between exercises in training sessions to improve overall race time.
• Endurance Building: Incorporate longer distance runs combined with strength training circuits to improve endurance and strength, simulating race conditions.
• Compromised Running Drills: Train with running drills immediately following intense exercises to simulate race fatigue and improve recovery time between segments.