Van Engeldorp Gastelaars Bas Hyrox Result

Overall Performance

Bas Van Engeldorp Gastelaars performed commendably in the 2024 Amsterdam Hyrox race, securing an overall rank within the top 27% of all competitors and top 28% within his age group. His overall time was 01:21:54, with a total running time of 00:42:37, which was slightly slower than the average. This suggests that while Bas has a solid foundation in strength-based exercises, his running pace could be improved. Notably, he began the race with a strong pace, as evidenced by his Running 1 split being significantly faster than average. However, his running pace declined gradually throughout the race. This indicates a need to maintain a consistent pace over longer distances. Bas exhibits a hybrid profile, with strengths in specific strength segments but room for improvement in his overall running efficiency and endurance.

Segments to Improve

• Total Running Time: Bas's running splits progressively slowed, indicating a need for improved running endurance and pacing. To address this, incorporate tempo runs and interval training into the weekly routine. Tempo runs should be at a pace slightly faster than race pace to build endurance, while intervals of shorter, faster bursts (e.g., 400m repeats) will help maintain speed over distance.
• Wall Balls: This segment showed room for improvement. Focus on developing shoulder and leg endurance through exercises like thrusters and overhead presses. Incorporate high-rep sets into strength training to simulate race conditions.
• Burpees Broad Jump: Bas was slower in this segment. Improve this by incorporating plyometric exercises such as box jumps and tuck jumps. Additionally, practice burpee drills to enhance speed and efficiency in transitioning between movements.
• Roxzone: Slightly slower than average, suggesting potential gains in transition efficiency. Work on minimizing rest and improving transition speed by practicing quick transitions between different exercises in a simulated race environment.
• Sandbag Lunges: Focus on improving lower body strength and stability. Incorporate lunges with added resistance, such as sandbags or dumbbells, into your routine. Emphasize form and control to ensure efficient movement during the race.

Race Strategies

• Pacing: Start the race at a slightly conservative pace to avoid early fatigue. Aim for a consistent pace across all running segments, gradually increasing speed in the latter half of the race as endurance allows.
• Transition Efficiency: Reduce time in the Roxzone by practicing quick and smooth transitions between exercises. This can be achieved through specific drills focusing on transitioning from running to strength exercises and vice versa.
• Focus on Breathing: Maintain a steady breathing pattern throughout the race, especially during high-intensity segments like the Burpees Broad Jump and Wall Balls, to maintain oxygen flow and energy levels.
• Hydration and Nutrition: Ensure adequate hydration before and during the race. Consider using energy gels or drinks during the race to maintain energy levels, especially in the latter stages.