Leek Sebastiaan Performance Analysis

Overall Performance

Sebastiaan Leek delivered a commendable performance at the 2024 Amsterdam Hyrox event, achieving an overall rank of 1361 out of 3118 athletes, placing him in the top 43%. Within his age group (40-44), he ranked 181 out of 422 athletes, which positions him in the upper 42%. His overall time was 01:30:46, showcasing a strong balance of endurance and strength capabilities.

In terms of pacing, Sebastiaan demonstrated impressive early speed, notably in Running 1, where he was significantly faster than the average. However, his total running time was 02:06 slower than the average, indicating a potential decline in endurance or pacing strategy as the race progressed. This suggests that while Sebastiaan has a strong initial pace, maintaining this throughout the race is an area for improvement. His performance indicates a balanced profile with a slight edge towards strength activities, as evidenced by his exceptional sled push and pull times.

Segments to Improve

• Total Running Time: Sebastiaan's running segments showed a decline in pace, especially in the latter stages. To address this, he should focus on endurance training and pacing strategies. Training Strategy: Incorporate tempo runs and interval training to improve sustained speed and endurance. Practice negative splits during training runs to build stamina for maintaining or increasing pace in later stages.
• Wall Balls: This segment was nearly a minute slower than average. Sebastiaan should focus on improving his squat and shoulder endurance. Training Strategy: Integrate wall ball drills into circuit workouts, focusing on explosive power and proper squat form. Practice with higher repetitions and lighter balls to build endurance before progressing to competition weight.
• Burpees Broad Jump: Sebastiaan was over a minute slower than average in this segment. Improving explosive strength and cardiovascular efficiency will be key. Training Strategy: Include plyometric exercises such as box jumps and squat jumps. Work on burpee intervals, focusing on maintaining speed and form throughout the set.
• Sandbag Lunges: This segment showed a slower performance. Focus on lower body strength and stability. Training Strategy: Strengthen the lower body with lunges, squats, and deadlifts. Practice sandbag lunges specifically to improve grip and balance under fatigue.

Race Strategies

• Optimized Pacing: Sebastiaan should experiment with pacing strategies in training to determine the optimal race pace that conserves energy for later stages. Consider starting slightly slower to maintain a consistent pace throughout.
• Transition Efficiency: Although his Roxzone time was faster than average, further improvements can be made by practicing transitions between exercises to minimize time spent in recovery.
• Compromised Running Drills: Simulate race conditions by practicing running segments immediately after strength exercises to adapt to switching between activities efficiently.