Kraaijeveld Sanne Hyrox Result

Overall Performance

Sanne Kraaijeveld delivered a commendable performance at the 2024 Amsterdam Hyrox race, finishing in the top 24% overall and top 27% in her age group. Her strengths lie in exercises requiring power and technique, such as the Ski Erg, Sled Push, and Rowing, where she significantly outperformed the average. However, her total running time was 3:17 slower than average, indicating a need for improvement in running endurance and pacing. The pattern observed from her running splits suggests that she started the race with a strong pace but gradually slowed, particularly in Running 6 and Running 8, pointing to possible fatigue. This indicates she has a more hybrid profile, with strength in certain areas but a need for balanced endurance training.

Segments to Improve

• Total Running Time:

  To enhance her running performance, Sanne should focus on building endurance and maintaining a consistent pace throughout the race. Incorporating tempo runs, interval training, and long-distance runs into her routine can improve her stamina and speed. Specific exercises include:

  • Interval Training: Perform 400m or 800m sprints at a pace faster than her race pace, followed by short recovery periods.
  • Tempo Runs: Run at a comfortably hard pace for 20-30 minutes to build lactate threshold.
  • Long Runs: Increase weekly mileage gradually to boost endurance.
• Burpees Broad Jump:

  Improving efficiency in the Burpees Broad Jump can significantly reduce time spent on this segment. Focus on form correction and plyometric training:

  • Form Correction: Ensure explosive power in the jump and swift transitions between movements.
  • Plyometric Drills: Include box jumps, squat jumps, and lateral jumps to enhance explosive strength.
• Roxzone:

  Sanne should aim to streamline her transitions. This can be improved by practicing quick transitions and enhancing overall fitness:

  • Transition Drills: Set up simulated race conditions to practice moving efficiently between stations.
  • Functional Fitness Circuits: Combine running with station exercises to simulate race fatigue and improve transition speed.
• Wall Balls:

  Improving technique and endurance for Wall Balls can cut down on time. Sanne should focus on strength training and form:

  • Squat Technique: Practice proper squat form to ensure efficient energy use.
  • Medicine Ball Drills: Perform high-rep sets to build endurance and improve ball-handling skills.

Race Strategies

• Pacing Strategy: Aim for a steady pace throughout the running segments to avoid early fatigue. Implement negative splits, starting at a comfortable pace and gradually increasing tempo.
• Energy Management: Focus on maintaining energy levels throughout the race with proper nutrition and hydration strategies pre-race.
• Compromised Running: Practice running immediately after strength exercises to simulate race conditions and adapt to running on fatigued legs.