Geeraerts Annelies Hyrox Result

Overall Performance

Annelies Geeraerts had a solid performance in the 2023 Rotterdam Hyrox race, finishing with an overall rank of 271 out of 865 athletes, putting her in the top 31% of participants. In her age group (45-49), she ranked 27th out of 79 athletes, placing her in the top 34%. Her overall time was 02:07:16, with a total running time of 01:05:52, which was 04:22 slower than the average for her finish time.

Annelies performed particularly well in the Running 1 and Ski Erg segments, where she was faster than the average time by 00:44 and 00:23, respectively. This suggests that she has a good level of running and cardiovascular fitness. However, she struggled in segments such as the Sandbag Lunges, Burpees Broad Jump, and Roxzone, where she was slower than the average time by 01:28, 01:11, and 01:06, respectively. It appears that her strength and endurance in these areas could be improved.

Segments to Improve

1. Sandbag Lunges: Annelies lost significant time in this segment, being 01:28 slower than the average. To improve her performance in Sandbag Lunges, she should focus on strengthening her lower body, particularly her quadriceps, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts can help build strength in these muscles. Additionally, she should practice proper form and technique for the lunges to ensure efficient movement during the race.

2. Burpees Broad Jump: Annelies struggled in this segment, being 01:11 slower than the average time. To improve her performance in Burpees Broad Jump, she should work on her explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve her power output. Annelies should also focus on maintaining a consistent and efficient technique during the burpees to minimize time wasted.

3. Roxzone: Annelies spent 01:06 longer than the average in the Roxzone, indicating that she may have rested more or taken more time during transitions. To improve this segment, Annelies should work on improving her overall fitness and conditioning. High-intensity interval training (HIIT) workouts and circuit training can help improve her cardiovascular endurance and speed up her transition times. Additionally, practicing quick and efficient transitions during training can help her minimize time spent in the Roxzone during races.

4. Running 4: Annelies was 01:03 slower than the average in this running segment. To improve her running performance, she should focus on increasing her running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running performance. Additionally, working on her running form and technique, such as maintaining a good stride length and cadence, can also contribute to improved running efficiency.

Strategies

1. Pacing: Annelies should work on pacing herself properly throughout the race. It is important to find a sustainable pace that allows her to maintain consistent performance without burning out too quickly. She should aim to start the race at a slightly conservative pace and gradually increase her effort as the race progresses.

2. Strength Training: Annelies should prioritize strength training exercises that target the muscles used in Hyrox events, such as squats, lunges, deadlifts, and upper body exercises. Incorporating resistance training into her routine will help improve her overall strength and power, leading to better performance in strength-focused segments.

3. Transitions: Annelies should practice quick and efficient transitions during training to minimize time spent in the Roxzone. This can be achieved by setting up practice stations that simulate the race environment and practicing moving quickly between exercises. By improving her transition speed, she can save valuable time during the race.

4. Mental Preparation: Annelies should focus on mental preparation by visualizing her race strategy and mentally rehearsing each segment. This can help her stay focused and motivated during the race, enabling her to push through challenging segments and maintain a positive mindset.

By implementing these strategies and incorporating specific exercises and training techniques, Annelies can improve her overall performance in Hyrox races. It is important for her to tailor her training to address the specific weaknesses identified in the race analysis while also maintaining a balanced approach to overall fitness and athleticism.