Duindam Sten Hyrox Result

Overall Performance

Sten Duindam delivered a commendable performance in the 2024 Amsterdam Hyrox event, achieving an overall rank of 877 out of 3118 athletes, placing him in the top 28%. Within his age group (16-24), he ranked 104 out of 393, positioning him in the top 26%.

His total running time was slightly slower than average by 7 seconds, indicating a potential area for improvement. Sten's best running lap was 4:56, which demonstrates his capacity for quick runs, albeit inconsistently. The pacing analysis shows that Sten started strong but faced challenges maintaining pace, particularly after intense exercises like the rowing and wall balls sections.

Sten's performance suggests a hybrid athlete profile with a slight emphasis on strength over endurance. His strength segments such as the sled push and farmer's carry were significantly faster than average, showcasing his power and strength ability. Conversely, the slower running and rowing segments suggest additional endurance training could be beneficial.

Segments to Improve

• Wall Balls: Sten was 1:04 slower than average. Focus on improving technique and endurance.
  • Exercises: Incorporate wall ball drills with varying weights to build strength and muscle memory. Practice high-rep sets to enhance endurance.
  • Techniques: Focus on maintaining a consistent breathing pattern and optimize squat depth and explosive power to reduce fatigue.
• Rowing: He was 1:02 slower, indicating a need for improved rowing efficiency.
  • Exercises: Include interval training on the rowing machine focusing on maintaining high stroke rates. Implement strength training for the upper body to enhance pulling power.
  • Techniques: Work on perfecting the rowing stroke, ensuring that power is distributed evenly from the legs, core, and arms to avoid energy wastage.
• Roxzone: With a Roxzone time 19 seconds slower than average, there's a need to enhance transition efficiency.
  • Exercises: Practice quick transitions between exercises. Include agility drills to improve speed and coordination.
  • Techniques: Develop a pre-planned transition strategy to minimize downtime. Practice mental focus exercises to quickly adapt between segments.
• Total Running Time: Being 7 seconds slower than average, Sten can benefit from improved running endurance and speed.
  • Exercises: Integrate interval and tempo runs to enhance speed and stamina. Long runs to build aerobic capacity.
  • Techniques: Focus on running form, including stride length and cadence, to improve efficiency.

Race Strategies

• Pacing Strategy: Aim for a more conservative start to maintain energy levels for later stages. Monitor pacing closely during the first four running segments to avoid early burnout.
• Compromised Running: Practice running immediately after intense exercises, such as rowing or wall balls, to adapt to fatigue and maintain pace.
• Mental Focus: Develop mental strategies to maintain concentration and motivation throughout the race, especially during transitions to minimize roxzone time.
• Nutritional Strategy: Ensure optimal nutrition and hydration leading up to and during the race to support sustained energy levels and performance.