Van Der Made Marjolijn Hyrox Result

Overall Performance

Marjolijn Van Der Made delivered an impressive performance at the 2024 Amsterdam Hyrox race, securing an overall rank within the top 6% of participants. Notably, she ranked 42nd in her age group, demonstrating strong competitiveness among her peers. Despite this commendable achievement, a few performance insights can be gleaned from her race splits. Marjolijn's total running time was 3 minutes and 25 seconds slower than the average, indicating that her strength lies more in the workout stations rather than in running. This is supported by her exceptional performance in the strength segments like the Sled Push and Sled Pull, where she ranked in the top 4% and 3%, respectively. Her initial running segment was faster than average, suggesting she might have started the race too quickly before losing pace in subsequent running segments.

Segments to Improve

• Total Running Time: Given that Marjolijn's total running time was significantly slower than the average, it is crucial to focus on enhancing her running endurance and speed. Specific training strategies include interval training to build speed and stamina, and long, steady-paced runs to improve endurance. Consider incorporating running drills such as high knees, butt kicks, and strides to improve running form and efficiency.
• Wall Balls: Marjolijn can benefit from improving her wall ball technique and efficiency. Focusing on maintaining a steady pace and minimizing rest time during sets can be beneficial. Incorporate wall ball practice into her routine with varying rep schemes, such as EMOM (Every Minute on the Minute) workouts, to build endurance and muscle memory.
• Burpees Broad Jump: To enhance her performance in the burpees broad jump segment, Marjolijn should work on explosive power and agility. Drills like box jumps, plyometric exercises, and agility ladder drills can help improve her explosive strength and reduce time spent on each burpee broad jump.
• Sandbag Lunges: Improving balance and stability during sandbag lunges can lead to better performance. Incorporate exercises like single-leg deadlifts, Bulgarian split squats, and core stability workouts to build strength and improve balance, ultimately leading to more efficient lunges.

Race Strategies

• Pacing Strategy: To avoid fatigue in later running segments, Marjolijn should focus on starting the race at a more conservative pace, gradually increasing her speed as she builds confidence and energy. Utilizing negative splits, where the second half of the race is run faster than the first, could be an effective strategy for maintaining energy levels.
• Transition Efficiency: Improving transition times between segments (Roxzone) is crucial. Practicing quick transitions during training can help Marjolijn shave off valuable seconds. Focus on minimizing rest and maintaining a steady pace as she moves between exercises to improve overall race efficiency.
• Compromised Running: Incorporate compromised running scenarios into training, where she practices running immediately after completing high-intensity exercises. This can help her adapt to the fatigue experienced during transitions, allowing her to maintain a faster running pace throughout the race.