Kunstt Sjoerd Hyrox Result

Overall Performance

Sjoerd Kunstt delivered a commendable performance in the 2024 Amsterdam Hyrox race, ranking within the top 60% overall. His strength is clearly evident in the strength-based segments, with impressive times in the Sled Push, Sled Pull, Farmers Carry, and Sandbag Lunges, all of which were significantly faster than average. However, his total running time was notably slower than average by 4:19, suggesting a need for improvement in running efficiency.

Analyzing the initial running segments indicates a slightly slower start, which might have been a strategic decision to conserve energy for later strength exercises. His ability to excel in strength-focused tasks suggests a strength-oriented profile, which would benefit from enhanced running training to achieve a more balanced performance.

Segments to Improve

• Total Running Time:

  Sjoerd's total running time was slower than average, indicating a need to enhance running endurance and speed. Incorporate interval training and tempo runs to improve cardiovascular capacity and pace. Consider including hill sprints to build strength and power in running.

  • Interval Training Routine: Perform intervals of 400 meters at a fast pace, followed by 200 meters of walking recovery. Repeat 8-10 times.
  • Tempo Runs: Run at a steady, challenging pace for 20-30 minutes, focusing on maintaining form and breathing.
• Roxzone:

  The time spent in the roxzone was slower than average, indicating potential rest or slower transitions. Practice transition drills to minimize time lost during these segments.

  • Transition Drills: Set up a mini-circuit with various exercises, practicing quick transitions from one station to the next with minimal rest.
• Wall Balls:

  This segment was slightly slower than average. Focus on improving the efficiency of movement and muscular endurance through targeted exercises.

  • Wall Ball Technique: Ensure proper squatting form and develop a consistent rhythm in throwing and catching the ball.
  • Endurance Drills: Perform sets of high-repetition wall balls, aiming for a steady pace and form, gradually increasing the number of repetitions over time.

Race Strategies

• Pacing Strategy:

  Consider a more aggressive pacing strategy in the earlier running segments to avoid losing time and maintain a competitive edge. Gradually build up speed while ensuring energy conservation for strength tasks.

• Transition Efficiency:

  Minimize time spent in the roxzone by practicing efficient transitions in training, focusing on maintaining momentum and reducing rest periods between segments.

• Compromised Running Training:

  Incorporate compromised running scenarios, where running follows immediately after strength exercises, to simulate race conditions and improve running performance under fatigue.