Bentvelzen Ruben Hyrox Result

Overall Performance

Ruben Bentvelzen's performance in the 2024 Amsterdam Hyrox race showcases a strong foundation with room for targeted improvements. He achieved an overall rank within the top 29% of participants. In his age group (30-34), he ranked in the top 34%, indicating a competitive performance but with potential for advancement. Ruben demonstrated a balanced athletic profile with a slight emphasis on running, as indicated by his total running time being only marginally slower (00:04) than average. However, his initial running was notably fast, suggesting he started the race with high intensity. This might have contributed to a decrease in speed in subsequent running segments, indicating pacing adjustments may be beneficial.

Segments to Improve

• Sandbag Lunges: Ruben was significantly slower (00:56) than average, ranking in the 90th percentile. To improve:
  • Exercises: Incorporate weighted lunges and reverse lunges to build strength and endurance in the legs.
  • Drills: Practice sandbag lunges with increasing weight to simulate race conditions.
  • Technique: Focus on maintaining a straight back and ensuring knee alignment with toes to prevent injury and improve efficiency.
• Burpees Broad Jump: Slower by 00:43, placing him in the 81st percentile. Recommendations include:
  • Exercises: Perform burpee variations to enhance explosive power, such as burpees with tuck jumps or lateral jumps.
  • Form corrections: Ensure a strong push from the ground and utilize arm momentum to maximize distance in broad jumps.
• Roxzone Transitions: Slower by 00:15, 56th percentile rank. To enhance:
  • Training routine: Practice quick transitions between exercises in training sessions to build speed and efficiency.
  • Fitness improvement: Incorporate high-intensity interval training (HIIT) to increase overall fitness and reduce recovery time between zones.
• Ski Erg: Slower by 00:22, 93rd percentile rank. To improve performance:
  • Exercises: Focus on upper body strength training, such as pull-ups and cable rows, to enhance pulling power.
  • Technique: Work on maintaining a consistent and powerful rhythm, focusing on engaging core and back muscles throughout the motion.

Race Strategies

• Pacing: Ruben should consider a more conservative start to maintain energy levels throughout the race. This could prevent the decline observed in later running segments.
• Compromised Running: Train for compromised running by combining running drills with strength exercises, simulating fatigue and improving ability to run efficiently post-strength segments.
• Transition Efficiency: Practice quick transitions in training to reduce time spent in the Roxzone. Strategies like setting up equipment beforehand and rehearsing the order of movements can save valuable seconds.