Steen Joris Performance Analysis

Overall Performance

Joris Steen completed the 2024 Amsterdam Hyrox race with an overall time of 01:36:05, placing him in the top 52% of all athletes and the top 55% in his age category. This performance indicates a competent level of fitness and competitiveness. Notably, Joris excelled in strength-based exercises such as the Sled Push and Sled Pull, ranking in the 4th and 5th percentiles, respectively. However, his total running time was slightly slower than the average, suggesting that he may have a strength-oriented profile. Additionally, his initial running segments show a relatively fast start, but the pace decreases in subsequent segments, indicating a potential issue with pacing or endurance management.

Segments to Improve

• Sandbag Lunges (02:57 slower than average)

  The Sandbag Lunges were notably the most challenging segment for Joris, ranking at the 100th percentile. To improve, focus on building leg strength, endurance, and proper form. Include exercises like weighted lunges, Bulgarian split squats, and leg presses in your routine.

  Additionally, practice lunge drills under fatigue to simulate race conditions. Perform lunges after a run or cardio session to improve compromised running scenarios.

• Total Running Time (01:09 slower than average)

  The total running time indicates an area for improvement. Focus on enhancing running endurance and pacing strategies. Incorporate interval training, tempo runs, and long-distance runs into your training to build stamina and speed.

• Wall Balls (00:26 slower than average)

  Wall Balls require coordination and explosive power. Improve this segment by practicing wall ball sets with a focus on maintaining form and consistent breathing. Strengthen your core and shoulders through exercises like overhead presses and core stability drills.

• Burpees Broad Jump (00:02 slower than average)

  While only slightly slower than average, improving efficiency in Burpees Broad Jump can yield better results. Focus on explosive power and plyometric training, including box jumps and squat jumps, to enhance performance.

• Rowing (00:13 slower than average)

  Optimize rowing technique by working on stroke efficiency and power. Include rowing intervals in your workouts and practice maintaining a steady pace with controlled breathing. Strengthen your back and core muscles to support rowing movements.

Race Strategies

• Pacing: Begin the race with a steady pace, avoiding the temptation to start too fast. Focus on maintaining a consistent speed throughout the running segments to conserve energy for strength exercises.
• Transition Efficiency: While Joris performed well in the Roxzone, further reducing transition times could improve overall performance. Practice smooth and quick transitions between exercises during training.
• Stamina Management: Implement strategic rest periods during strength segments to optimize energy levels. Consider breaking down longer exercises like Wall Balls into smaller, manageable sets to maintain form and power.
• Visualization: Mentally prepare for each segment by visualizing success and rehearsing strategies beforehand. This can improve confidence and focus during the race.