Van Roosmalen Bram Hyrox Result

Overall Performance:

Bram Van Roosmalen showed a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 48% of all athletes and exhibiting particular strengths in the strength-focused segments of the competition. Notably, Bram excelled in the Sled Push and Sled Pull events, showcasing superior power and efficiency in these areas. However, his overall running time was noticeably slower than average, indicating a possible imbalance between his strength and endurance capabilities. This suggests Bram has a more strength-oriented profile, with room for improvement in his endurance and pacing strategy. His pacing appeared to be inconsistent, starting significantly slower in the initial run and demonstrating fluctuations in performance across the running segments.

Segments to Improve:

• Total Running Time: Bram's total running time was 04:44 slower than average, highlighting a need for enhanced endurance and speed. Focused training on interval running can help improve VO2 max and lactate threshold. Incorporating intervals of 400m to 1600m at a pace faster than his current race pace, combined with adequate recovery, can help improve overall running efficiency. Long runs, gradually increasing up to 20-25km, should also be part of the weekly training to enhance endurance.
• Roxzone: The extended time in the Roxzone suggests issues with transition efficiency and possibly overall fitness. To improve, Bram should incorporate circuit training that mimics the race's structure, focusing on quick transitions between strength exercises and short, intense running intervals. Practicing transitions during training sessions, aiming to minimize rest and improve the speed of switching between disciplines, can drastically reduce Roxzone time.
• Rowing: Although not the weakest segment, there's room for improvement in rowing efficiency. Focusing on technique, specifically the power of the pull and the recovery phase, can enhance performance. Rowing intervals, such as 500m sprints with equal rest periods, and longer, steady-state rows of 5-10km at a moderate pace, can improve both power and endurance in rowing.

Race Strategies:

• Pacing: Bram should focus on maintaining a more consistent pace throughout the running segments. Starting off too slow or too fast can lead to inefficient energy use. Practicing pacing during training runs, using a GPS watch to monitor pace in real-time, can help in finding and maintaining the optimal pace.
• Strength and Endurance Balance: Given Bram's strength in power-driven events, incorporating more endurance training without neglecting strength training is crucial. A balanced approach, with three days focused on running and three days on strength training, can enhance overall performance. Including at least one session a week that combines elements of both (e.g., a run followed by a strength circuit) can help in developing a more balanced athlete profile.
• Transition Efficiency: Minimizing time in the Roxzone is crucial for improving overall race time. Bram should practice quick transitions in training, setting up mock stations to simulate moving from one segment to the next as efficiently as possible.

By focusing on these areas of improvement and implementing the suggested strategies, Bram Van Roosmalen has the potential to significantly enhance his performance in future HYROX races. Balancing his evident strength capabilities with improved endurance and running efficiency will be key to climbing the ranks in his age group and overall standings.