Swinkels Robin Hyrox Result

Overall Performance

Robin Swinkels delivered a commendable performance in the 2024 Amsterdam HYROX PRO event, securing an overall rank of 58 out of 402 participants, placing her in the top 14% overall and top 10% in her age group. Her strength-based segments, such as the Ski Erg, Sled Push, Sled Pull, Rowing, and Wall Balls, were significantly faster than the average, showcasing her robust strength capabilities. However, the total running time was slower than the average, indicating a need for improvement in running endurance and speed. The first running segment was notably faster, suggesting an initially aggressive pace that was not sustained in subsequent runs, which were slower than average. This indicates a potential pacing issue where Robin may have started too fast. Overall, Robin exhibits a strong profile in strength exercises but requires enhanced focus on running and transitions.

Segments to Improve

• Total Running Time: The overall running time was 3 minutes and 42 seconds slower than average. To improve, Robin should focus on building running endurance and speed. Consider incorporating interval training, tempo runs, and long-distance endurance runs into the weekly routine. Specific exercises:
  • Interval Training: 5x800m with 2-minute rest periods, aiming to run each interval at a pace faster than her current best running lap.
  • Tempo Runs: 20-minute tempo run at a pace slightly slower than the interval pace to build sustained speed.
  • Long Runs: Weekly long runs of 10-15km to build aerobic capacity and endurance.
• Roxzone: The time spent in transition was 16 seconds slower than average. Improving transition efficiency can shave off valuable seconds. Robin should practice transitioning between different exercises quickly and efficiently. Specific drills:
  • Transition Drills: Set up a circuit of exercises (running, Ski Erg, Sled Push) and practice quick transitions between them.
  • Time Trials: Simulate race conditions to practice maintaining speed and focus during transitions.
• Burpees Broad Jump: This segment was 13 seconds slower than average, indicating potential for improvement. Focus on enhancing explosive power and efficiency in burpees. Specific exercises:
  • Power Burpees: Perform sets of burpees with an emphasis on powerful, explosive jumps.
  • Plyometric Training: Incorporate box jumps and squat jumps to increase lower body power.

Race Strategies

• Pacing Strategy: Robin should aim for a more consistent pace throughout the race to avoid fatigue from an initial fast start. Implement a pacing plan that allows for a steady pace in the first few running segments, conserving energy for later stages.
• Energy Management: Focus on nutrition and hydration strategies leading up to and during the race to ensure sustained energy levels.
• Visualization and Mental Preparation: Use mental imagery to rehearse the race, focusing on maintaining steady transitions and consistent pacing.