Thomassen Stijn Performance Analysis

Overall Performance

Stijn Thomassen demonstrated a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 48% both overall and within his age group. His overall time was 01:33:52. Despite a strong start in the first running segment, his total running time (00:50:41) was 04:04 slower than average, indicating room for improvement in pacing and endurance. His results suggest a hybrid profile, with a particular strength in strength-based exercises, as evidenced by his impressive sled pull and sandbag lunges. However, his slower running pace suggests that his running performance could benefit from more targeted training. Notably, Stijn's pacing strategy showed signs of starting strong, but he gradually slowed down in subsequent running segments compared to the average, indicating a need to build stamina and maintain consistent pacing.

Segments to Improve

• Running (Total): The running segments collectively showed slower times when compared to the average. Stijn should focus on improving his running endurance and speed. Training strategies:
  • Incorporate interval training sessions to improve speed and cardiovascular endurance. For example, 400m repeats at a faster pace with short recovery intervals.
  • Introduce long, steady-state runs to build aerobic capacity and endurance.
  • Practice compromised running by simulating race conditions post-exercise, such as running immediately after strength workouts to mimic fatigue.
• Wall Balls: The wall ball segment was slower by 00:12 compared to the average, with a potential improvement time of 00:01:13.
  • Focus on form and technique, ensuring a full squat and explosive upward motion.
  • Include functional strength training exercises such as thrusters and overhead squats to build power and endurance in the shoulders and legs.
• Burpees Broad Jump: Although slightly faster than average, there is room for improvement by 00:00:47.
  • Work on explosive power through plyometric exercises like box jumps and squat jumps.
  • Improve core strength with exercises like planks and Russian twists to maintain stability during the jumps.
• Ski Erg: Slower than average by 00:17, with a potential improvement of 00:00:29.
  • Enhance upper body strength with exercises like pull-ups and bent-over rows.
  • Focus on technique by practicing proper form and rhythm on the Ski Erg machine, aiming for a powerful and consistent stroke.

Race Strategies

• Consistent Pacing: Develop a pacing strategy that allows for a consistent running speed throughout the race, avoiding the initial fast start and subsequent slowdown. Practice maintaining a steady pace during training runs, using a heart rate monitor or pacing watch for guidance.
• Efficient Transitions: Work on minimizing time spent in the Roxzone by practicing quick transitions between exercises. This can significantly improve overall race time.
• Pre-Race Preparation: Ensure a thorough warm-up before the race to prepare muscles and prevent early fatigue. Include dynamic stretches and light jogging to increase heart rate gradually.
• Hydration and Nutrition: Develop a hydration and nutrition plan to sustain energy levels throughout the race. Consider consuming easily digestible carbohydrates and electrolytes during longer races.