Kamphuis Sander Hyrox Result

Overall Performance:

Sander, you've put in a solid performance at the 2024 Marseille Hyrox, finishing in the top 19% overall and top 13% in your age group! That's nothing to sneeze at—unless you're allergic to hard work! Your overall time of 01:12:21 shows that you've got a great foundation, but there are some key areas we can sharpen to elevate your game even further.

Looking at your total running time of 00:36:51, which is 00:09 slower than average, it's clear your strength profile shines through. While your running segments are decent, there's room for improvement to match your impressive strength in exercises like the Ski Erg and Sled Push. Your pacing in the first running segment was a bit too slow (1:20 slower than average), which might have set the tone for the rest of your race. Remember, it’s not about how you start but how you finish. If you can find a balanced approach, you’ll be unstoppable!

Segments to Improve:

• Burpees Broad Jump (00:05:09 - 01:02 slower than average): This is a significant area where you lost time. Focus on developing explosiveness and endurance here.
  • Drill: Practice the Burpee Broad Jump with an emphasis on speed. Set a timer for 10 minutes and see how many you can do, pushing yourself to increase the count each session.
  • Technique: Keep a low center of gravity during the burpee to transition quickly into the jump. Consider incorporating plyometric training to boost your explosive power.
• Wall Balls (00:05:30 - 00:19 slower than average): You can definitely shave some time here.
  • Drill: Incorporate sets of wall ball shots into your regular workout, focusing on increasing the number of reps per minute. Aim for a minimum of 15-20 reps in 1 minute, resting as little as possible.
  • Technique: Ensure you’re using your legs to drive the ball up rather than relying solely on your arms. This not only conserves energy but also improves power.
• Sled Pull (00:03:58 - 00:04 faster than average): While you were slightly faster than average here, there's potential to push this even more.
  • Drill: Integrate heavier sled pulls into your training. Focus on maintaining a steady pace while pulling for distance, and incorporate short sprints afterward to simulate race conditions.
  • Technique: Focus on keeping a low posture during the pull to engage your core and legs effectively.
• Total Running Time (00:36:51 - 00:09 slower than average): This is your overall pacing.
  • Drill: Conduct interval training sessions that mimic the Hyrox race pace. For example, alternate between a fast pace and a recovery pace for 800m intervals.
  • Technique: Work on your breathing technique and cadence. Finding your rhythm can help you maintain a more efficient pace throughout the running segments.

Race Strategies:

• Pacing: Start each running segment at a slightly increased pace to compensate for any early slow starts. Remember, you can always adjust your speed based on how you feel but don’t let the adrenaline carry you away.
• Transition Time: Work on your transition times between exercises. Set up mock races where you practice moving quickly from one exercise to another to simulate the competition environment. A little practice goes a long way!
• Nutrition and Hydration: Keep your energy levels high with proper nutrition leading into the race and hydration throughout. Don’t let a lack of fuel turn you into a rusty machine!

Conclusion:

Sander, you're already in a fantastic place with your performance, but remember: "The only easy day was yesterday." There’s always room for improvement, and by focusing on these key segments, you can slice precious seconds off your time. Keep your head up and your heart strong; every rep, every run, and every drop of sweat counts! 💪

Stay committed, stay hungry, and let’s turn those weaknesses into strengths. You've got this, and I’m here to push you every step of the way. Let's get to work and dominate the next Hyrox together! 🏆

— The Rox-Coach