Van Keulen Mariska Performance Analysis

Overall Performance

Mariska Van Keulen delivered a commendable performance at the 2024 Amsterdam Hyrox event, finishing in the top 30% of all participants. Her strengths were predominantly in the strength-based events such as the Sled Push and Sled Pull, where she ranked within the top 5%. This indicates a strong profile in strength-related exercises. However, her total running time was slower than average, suggesting that running endurance and speed are potential areas for improvement. Mariska's pacing strategy showed a strong start in the initial running segment, but subsequent running segments were slower, indicating a possible early pace that was too fast, leading to fatigue in later stages.

Segments to Improve

• Total Running Time: Mariska's overall running time was 4:22 slower than average. To enhance her running performance, she should focus on building running endurance and speed. Training Strategies:
  • Interval Training: Incorporate intervals of high-intensity running followed by rest periods to improve cardiovascular endurance and speed.
  • Long Slow Distance Runs: Schedule weekly long runs at a moderate pace to build stamina.
  • Tempo Runs: Perform runs at a challenging but sustainable pace to increase lactate threshold.
• Wall Balls: Mariska took significantly longer in this segment. Improving her technique and strength endurance can reduce this time. Training Strategies:
  • Wall Ball Drills: Practice with lighter balls to focus on perfecting form, gradually increasing weight while maintaining form.
  • Leg and Shoulder Strengthening: Incorporate squats and shoulder presses into workouts to build the necessary muscle groups.
  • Endurance Sets: Perform high-rep sets to build muscular endurance specific to wall balls.
• Burpees Broad Jump: This segment was slightly slower, suggesting room for efficiency improvements. Training Strategies:
  • Plyometric Drills: Engage in jump training exercises to enhance explosive power.
  • Technique Refinement: Focus on quick transitions between burpees and jumps to enhance speed.
  • Compound Workouts: Combine burpees with other exercises to simulate competition fatigue.
• Sandbag Lunges: Performance can be improved by enhancing core strength and balance. Training Strategies:
  • Lunge Variations: Incorporate reverse lunges, walking lunges, and weighted lunges into the training.
  • Core Stability Exercises: Focus on core workouts like planks and Russian twists to improve balance and stability during lunges.

Race Strategies

• Pacing Strategy: Begin at a more conservative pace in the initial running segments to conserve energy for later stages.
• Transition Efficiency: Continue to optimize transitions in the Roxzone to maintain the gained advantage.
• Strength Utilization: Leverage strength advantages in the sled segments to gain time, focusing on maintaining speed and form to prevent fatigue.
• Compromised Running Training: Incorporate training sessions that mimic the fatigued state experienced after strength exercises, enhancing her ability to maintain running speed post-exercises.