Van Susteren Anneke Hyrox Result

Overall Performance

Anneke Van Susteren delivered a commendable performance at the 2024 Amsterdam Hyrox race, ranking 742nd overall and 26th in her age group, placing her in the top 23% and 22% respectively. Her overall time was 01:42:07, with a total running time of 00:53:54, which was 01:40 slower than the average, indicating room for improvement in running efficiency. The analysis suggests that Anneke has a strong hybrid profile, demonstrating notable prowess in strength-oriented segments like Sled Push, Sled Pull, Burpees Broad Jump, and Sandbag Lunges, where she outperformed the average times. While her initial pacing was strong, evident from Running 1 being significantly faster than average, subsequent running segments were slower, indicating a potential issue with maintaining pace as fatigue set in.

Segments to Improve

• Total Running Time: To enhance running efficiency and endurance, Anneke should incorporate interval training and tempo runs into her routine. These exercises will improve her cardiovascular fitness and ability to sustain a faster pace over longer distances. Additionally, incorporating strength training focused on lower body and core will aid in maintaining a strong running form, reducing fatigue.
• Wall Balls: Anneke’s performance in Wall Balls was notably slower, which could be improved by focusing on upper body strength and muscular endurance. She should incorporate exercises like thrusters, kettlebell swings, and medicine ball slams to build the necessary muscle endurance and explosive power. Practicing Wall Ball movements with a focus on form, breathing, and rhythm can also help in executing the movement more efficiently.
• Roxzone: While Anneke's Roxzone time was better than average, further improvements can be achieved by enhancing her transition efficiency. This can be addressed by practicing swift transitions and minimizing rest time between exercises during training. Circuit training that simulates race conditions will help improve her transition times and overall fitness.

Race Strategies

• Pacing Strategy: Anneke should aim to maintain a more consistent pace throughout the race. Starting too fast can lead to early fatigue, as seen in the slower running times in the latter segments. Employing a negative split strategy, where she conservatively paces the first half and gradually speeds up, could result in better overall performance.
• Focus on Recovery: Integrating active recovery strategies, such as controlled breathing and light movement during transitions, can help manage fatigue and prepare her for the next segment. This is particularly important in the Roxzone to maintain momentum.
• Nutrition and Hydration: Proper nutrition and hydration strategies should be in place before and during the race to ensure she maintains energy levels and avoids the onset of fatigue. Experimenting with different nutrition plans during training will help identify what works best for her.