Van Leusen Groenewold Marlies Hyrox Result

Overall Performance

Marlies Van Leusen Groenewold delivered an impressive performance at the 2024 Amsterdam Hyrox race, ranking 83rd overall and 3rd in her age group. This places her in the top 6% of her peers, demonstrating her competitive edge. Her total running time was notably faster than the average by 4 minutes and 3 seconds, indicating a strong runner profile. Marlies started the race at a fast pace, as evidenced by her impressive percentile ranks in the initial running segments. However, her performance in strength-focused exercises, such as the Sled Pull, Sandbag Lunges, and Wall Balls, lagged behind, suggesting she could benefit from bolstering her strength training to balance her running prowess.

Segments to Improve

• Sled Pull (00:02:10 Potential Improvement): Marlies struggled significantly in the Sled Pull, with her time being 1 minute and 25 seconds slower than average. To enhance her performance, she should focus on building upper body and core strength. Recommended exercises: Deadlifts, bent-over rows, and core stability exercises like planks. Incorporate sled drag drills into her routine, gradually increasing the weight to simulate race conditions.
• Wall Balls (00:02:10 Potential Improvement): A key area for improvement, where she was 1 minute and 34 seconds slower than average. Enhancing her squat power and shoulder endurance is crucial. Recommended exercises: Front squats, thrusters, and overhead presses. Practicing high-repetition wall ball shots with varying weights can also improve technique and endurance.
• Sandbag Lunges (00:01:26 Potential Improvement): Marlies was 1 minute and 4 seconds slower than average in this segment. Strengthening her lower body and improving balance will be beneficial. Recommended exercises: Bulgarian split squats, weighted lunges, and single-leg stability drills. Incorporate sandbag lunges into her routine to develop familiarity and efficiency.
• Burpees Broad Jump (00:01:24 Potential Improvement): This segment was 54 seconds slower than average, indicating a need for better explosive power and endurance. Recommended exercises: Plyometric drills like box jumps and burpee variations focusing on speed and power. Practice form to ensure efficient transitions between movements.
• Roxzone (00:00:39 Potential Improvement): Marlies's roxzone time was slightly slower than average, suggesting an opportunity to improve transition efficiency. Incorporate transition drills into her training, focusing on quick recoveries and minimizing downtime.
• Ski Erg (00:00:23 Potential Improvement): Although not a major deficit, enhancing her ski erg technique can save valuable time. Recommended exercises: Focus on ski erg intervals to improve stroke efficiency and endurance. Strengthening her upper body and core will also aid in maintaining form under fatigue.

Race Strategies

• Balanced Pacing: While Marlies's initial running pace was commendable, maintaining a more consistent pace across the race can prevent fatigue in later segments. Consider slightly moderating the early pace to conserve energy for strength tasks.
• Transition Efficiency: Focus on reducing transition times by practicing efficient movement between exercises. Quick transitions can cumulatively save significant time over the race.
• Compromised Running Training: Integrate compromised running scenarios into her training, where she runs immediately after strength exercises. This will simulate race conditions and improve her ability to maintain running speed post-exercise.