Laurijssen Bram Hyrox Result

Overall Performance

Bram Laurijssen delivered a commendable performance at the 2024 Amsterdam Hyrox event, finishing in the top 34% overall and top 35% within his age group. His total time was 01:25:30. Notably, Bram excelled in strength-based activities, such as the Sled Push and Wall Balls, where he ranked very high among the participants. However, his total running time was 02:55 slower than the average, indicating an opportunity for improvement in his running capabilities. Analyzing his pacing, Bram started strong, with a notably fast Running 1 segment, but his performance declined in the latter running segments, suggesting a tendency to start too fast. His profile leans towards strength, suggesting a need to focus more on running to enhance his overall performance.

Segments to Improve

• Total Running Time: Bram's total running time was slower than average, indicating room for improvement in endurance and pacing. To enhance his running performance, Bram should incorporate the following:
  • Long Distance Runs: Build endurance by running longer distances at a steady pace, aiming for at least one session per week.
  • Interval Training: Implement interval sessions combining short bursts of high-intensity running with rest periods to improve speed and cardiovascular efficiency.
  • Hill Sprints: Include hill sprints to build strength and power in the legs, which will aid in maintaining speed during the race.
• Roxzone: Bram's transition times were slower than average, suggesting a need to improve efficiency between exercises.
  • Transition Drills: Practice quick equipment changes and fast transitions between different types of exercises to reduce downtime.
  • Functional Circuit Training: Simulate race conditions by creating circuits that mimic the sequence of Hyrox events, focusing on smooth transitions.
• Sled Pull: While Bram performed well in the sled push, his sled pull performance lagged slightly.
  • Pull Strength Training: Focus on exercises such as deadlifts and bent-over rows to build back and leg strength critical for sled pulls.
  • Technique Refinement: Work on sled pull form to ensure optimal body positioning and energy efficiency.
• Sandbag Lunges: Minor improvements can be made in this area to further enhance performance.
  • Leg Strengthening: Incorporate exercises such as lunges and squats with weights to improve leg strength and endurance.
  • Core Stability: Strengthen core muscles with planks and Russian twists to maintain balance and stability during lunges.

Race Strategies

• Pacing: Maintain a more consistent pace throughout the running segments by monitoring speed and effort levels. Avoid starting too fast to conserve energy for the later stages of the race.
• Efficient Transitions: Practice fast and smooth transitions between exercise zones during training to minimize time spent in the Roxzone.
• Hydration and Nutrition: Ensure proper hydration and nutrition leading up to and during the race to sustain energy levels and improve performance.
• Pre-Race Warm-Up: Incorporate a dynamic warm-up routine to prepare muscles and joints for the intensity of the race, focusing on exercises that activate both running and strength muscles.