Leijser Bram Performance Analysis

Overall Performance

Bram Leijser delivered a commendable performance at the 2024 Amsterdam Hyrox event, finishing in the top 36% overall and top 38% in his age group. His overall time was 01:26:55, with a total running time of 00:45:10, which was 01:29 slower than the average. Notably, Bram demonstrated a strong start with his initial running pace being significantly faster than average, suggesting a tendency towards starting too fast, which may have led to fatigue in later segments. His performance in strength-based exercises such as the Sled Push and Sled Pull was exceptional, indicating a strong strength profile. However, his running performance and efficiency in hybrid exercises like Burpees Broad Jump require attention, suggesting a need to enhance endurance and hybrid fitness.

Segments to Improve

• Burpees Broad Jump (01:40 slower than average): This segment presents the greatest opportunity for improvement. Bram can focus on exercises that enhance explosive strength and endurance. Suggested drills include plyometric exercises like box jumps and burpees with a focus on technique to increase efficiency. Incorporating circuit training that alternates between high-intensity cardio and strength exercises will improve his stamina and explosive power.
• Total Running Time (01:29 slower than average): Considering Bram's slower total running time, integrating interval training with varied paces can help improve his overall running efficiency. Tempo runs and long-distance runs at a steady pace should be part of his weekly routine to build endurance and speed.
• Roxzone (00:19 faster than average): While his transition time is faster than average, Bram could still optimize this further by practicing specific transition drills that simulate race conditions. This includes quick equipment changes and minimizing rest periods to maintain momentum.
• Rowing (00:10 slower than average): Improving rowing efficiency can be achieved through technique-focused sessions. Emphasize on correct form and consistent stroke rate. Cross-training with swimming or cycling can also aid in building cardiovascular endurance, which will complement rowing performance.

Race Strategies

• Pacing Strategy: Given Bram's tendency to start fast, he should adopt a more conservative pacing strategy at the beginning of the race. This will help conserve energy for the latter stages, reducing the risk of fatigue.
• Focus on Transition Efficiency: Although his Roxzone performance was above average, further improvement can be achieved by refining transition techniques. Practicing smooth and swift equipment handovers and minimizing downtime between segments will contribute to better overall race performance.
• Balanced Training Regimen: A well-rounded training program that balances both strength and endurance components will be crucial. Bram should aim for a hybrid training routine that includes both aerobic and anaerobic exercises, allowing for improved performance in compromised running scenarios post-exercises like the Burpees Broad Jump.