Keizer Renske Performance Analysis

Overall Performance

Renske Keizer delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 17% overall and top 18% in her age group. Her overall time was 01:34:23, with a total running time of 00:49:30, which is 00:51 slower than average. This indicates a slight need for improvement in her running efficiency. Analyzing her splits, Renske started strong with a notably fast first running segment, suggesting a potentially aggressive start, but her pace declined progressively, particularly in the later running segments. Her performance shows a balanced profile, with strengths in both running and strength exercises, although there is room to leverage her running capacity more effectively in the latter part of the race.

Segments to Improve

• Total Running Time: Despite a strong start, Renske lost time in later running segments. To address this, she should focus on endurance training to maintain her pace throughout the race. Specific training strategies:
  • Long-distance runs: Incorporate weekly long runs at a slow, consistent pace to build endurance.
  • Tempo runs: Practice running at a steady, challenging pace for 20-40 minutes to improve stamina.
  • Interval training: Short bursts of high-intensity running (e.g., 400m repeats) with rest periods to increase speed and recovery ability.
• Wall Balls: Renske lost significant time in this segment. Improving her muscular endurance and technique will be crucial. Suggested exercises:
  • Med ball squat throws: Practice with lighter balls to perfect form, gradually increasing the weight.
  • Leg and core strengthening: Incorporate squats, lunges, and core exercises to enhance overall strength.
• Sled Pull: Performance was below average, indicating a need to boost upper body and grip strength. Training techniques:
  • Resistance band rows: Focus on pulling technique and strength.
  • Grip strength exercises: Use hand grippers or farmers walks with heavier weights.
• Sandbag Lunges and Ski Erg: These segments could benefit from improved technique and strength. Recommended drills:
  • Lunges with weight: Work on proper lunge form with increasing weight to build strength.
  • Ski Erg intervals: Short, intense bursts on the Ski Erg to improve power and efficiency.

Race Strategies

• Start with a sustainable pace: Avoid an overly aggressive start to preserve energy for later stages. Consider negative splits, where the second half of the race is run faster than the first.
• Focus on transitions: Renske excelled in the Roxzone, maintaining faster transitions than average. This should be maintained or improved with practice runs that mimic race transitions.
• Optimize energy distribution: Ensure a balanced energy distribution across running and strength segments. Consider practicing compromised running, where short runs are interspersed with strength exercises, to simulate the race environment.