Van Santen Lianne Hyrox Result

Overall Performance

Lianne Van Santen delivered an impressive performance at the 2024 Amsterdam Hyrox race, achieving an overall rank of 243, placing her in the top 7% of 3118 athletes. Within her age group (35-39), she ranked 37th, demonstrating a strong competitive edge. Her total running time was 00:40:42, which is 03:25 faster than the average, indicating a strong runner profile. Her consistent speed in the running segments suggests efficient pacing, with no significant drop-offs in performance, although she started quite fast compared to the average.

Segments to Improve

• Burpees Broad Jump:

  Lianne was 01:32 slower than average. To enhance this segment, focus on improving explosive power and endurance. Incorporate plyometric exercises such as box jumps, squat jumps, and burpee variations. Combine with high-intensity interval training (HIIT) to simulate race conditions and improve cardiovascular endurance.

• Wall Balls:

  This segment was 01:05 slower than average. Focus on shoulder and leg strength endurance. Use exercises like thrusters, wall ball practice sessions focusing on technique, and shoulder press workouts. Emphasize maintaining a steady breathing rhythm during high-rep sets.

• Sandbag Lunges:

  Lianne was 01:10 slower than average. To improve, incorporate sandbag training into regular workouts. Work on balance and core stability with exercises like walking lunges, step-ups with added weight, and core stabilization drills. Add agility drills to enhance coordination.

• Sled Pull:

  This segment was 00:36 slower than average. Focus on upper body and core strength. Incorporate sled drags and pulls in training, emphasizing proper form. Include resistance band workouts to enhance pulling strength and grip endurance.

• Ski Erg:

  Lianne was 00:22 slower than average. Improve this by focusing on upper body endurance and technique. Practice intervals on the ski erg, focusing on form and efficiency. Incorporate upper body endurance exercises such as lat pull-downs and tricep extensions.

• Rowing:

  This segment was 00:14 slower than average. Work on rowing technique and cardiovascular conditioning. Include interval training on the rowing machine, focusing on maintaining a consistent stroke rate and power output. Add core strengthening exercises like planks and Russian twists.

Race Strategies

• Transition Efficiency: Although Lianne's roxzone time was 00:39 faster than average, continual improvement in transitions can shave off valuable seconds. Practice quick transitions between exercises and running in training to build muscle memory.
• Manage Race Pacing: While Lianne started the race strong, it's crucial to maintain a sustainable pace throughout. Implement negative split running strategies—starting slower and finishing faster—in training to ensure energy reserves for later stages.
• Compromised Running Drills: Integrate compromised running sessions where running is performed immediately after exercises like lunges or sled pulls. This will help in adapting to the fatigue experienced during transitions in the race.
• Strengthen Weak Points: Focus on improving weaker segments without compromising running ability. This balanced approach will lead to a more hybrid athlete capable of excelling across all aspects of the race.