Oud Mattijs Hyrox Result

Overall Performance

Mattijs Oud delivered a commendable performance in the 2024 Amsterdam Hyrox race, securing an overall rank of 305 out of 3118 athletes, placing him in the top 9%. Within his age group (35-39), he ranked 69th out of 555, placing him in the top 12%. His overall time was 01:12:46, with a notable strength in the running segments. His total running time was 00:34:42, which is 02:37 faster than the average, indicating a strong runner profile. His best running lap was 00:04:22. Mattijs started the race with an impressive pace, evident from his Running 1 segment, where he was 00:53 faster than average, placing him in the 4th percentile. This suggests he might have started too fast, causing fatigue that impacted his performance in other segments.

Segments to Improve

• Roxzone: 00:06:38 (00:02:09 slower than 25th percentile)

  This transition time was significantly slower, indicating potential rest or inefficiencies. To improve, focus on transition drills to enhance speed and efficiency. Practice quick equipment changes and immediate restarts post-exercises.

  • Training Strategy: Incorporate transition-specific drills into workouts, practicing rapid movement from one exercise to another without rest.
  • Exercises: Shuttle runs with quick transitions to exercises like burpees or squats.
• Sled Pull: 00:04:24 (00:00:48 slower than 25th percentile)

  The sled pull segment was challenging. Improve strength and technique to enhance performance.

  • Training Strategy: Focus on upper body and core strength, as well as pulling technique.
  • Exercises: Incorporate sled pull variations, resistance band rows, and core stability exercises.
• Burpees Broad Jump: 00:04:23 (00:00:48 slower than 25th percentile)

  This segment can be improved by enhancing explosive power and endurance.

  • Training Strategy: Combine plyometric training with burpee endurance sets.
  • Exercises: Box jumps, burpee sets, and explosive push-ups.
• Ski Erg: 00:04:37 (00:00:32 slower than 25th percentile)

  Improvement is needed in technique and upper body endurance.

  • Training Strategy: Focus on ski erg technique and incorporate upper body endurance workouts.
  • Exercises: Ski erg intervals, lat pull-downs, and tricep extensions.
• Rowing: 00:04:54 (00:00:31 slower than 25th percentile)

  Rowing performance can be enhanced by focusing on form and cardiovascular endurance.

  • Training Strategy: Work on rowing technique and engage in cardio-focused sessions.
  • Exercises: Interval rowing sessions, seated rows, and cardio circuit training.

Race Strategies

• Control Initial Pace: Avoid starting too fast to conserve energy for later segments. Aim for a consistent pace throughout the race.
• Transition Efficiency: Practice quick transitions to reduce Roxzone time. Focus on minimizing downtime between segments.
• Segment-Specific Focus: Prioritize strength and endurance training for weaker segments like the sled pull and rowing, while maintaining running speed.
• Compromised Running: Train for scenarios where running follows strength segments. Practice running after performing strength exercises to adapt the body to compromised running conditions.