Plas Joris Hyrox Result

Overall Performance

Joris Plas, participating in the 2024 Amsterdam Hyrox event, finished in the top 62% overall and top 63% in his age group. With a total time of 01:45:47, Joris demonstrated particular strength in strength-based segments, such as the Sled Push and Farmers Carry, where he performed significantly better than average. His total running time was 4 minutes and 11 seconds slower than the average, suggesting that his profile leans more towards strength than running. Joris started strong, with his first running segment being 48 seconds faster than the average, indicating a fast initial pace. However, as the race progressed, his running times became slower than average, suggesting a need for improved endurance and pacing.

Segments to Improve

• Running:

  Joris's total running time was slower than average. To improve his running endurance and speed, he should incorporate interval training and long-distance runs into his routine. Interval training, such as 400m repeats at a fast pace with short rest periods, can improve speed and cardiovascular endurance. Long-distance runs at a steady pace will build aerobic capacity and stamina.

• Roxzone:

  While his time was slightly faster than average, optimizing transitions can shave off valuable seconds. Practice transition drills, focusing on quickly moving between different exercise stations without unnecessary rest. High-intensity circuit training can simulate race conditions, improving transition efficiency.

• Burpees Broad Jump:

  With a time slightly slower than average, energy efficiency and technique are crucial. Focus on explosive power through plyometric exercises like box jumps and squat jumps. Additionally, practice burpees with an emphasis on fluidity and minimizing rest between jumps.

• Wall Balls:

  Improve form and endurance in this segment by incorporating wall ball drills focusing on rhythm and breathing. Perform AMRAP (as many reps as possible) sets within a time frame to build endurance. Emphasize proper squat depth and a strong throw to maximize efficiency.

• Sled Pull:

  Though faster than average, further improvement is possible. Focus on upper body strength and grip by incorporating exercises like seated rows, farmer's walks, and deadlifts into training. Develop pulling technique by practicing with different weights and surfaces.

Race Strategies

• Start at a Sustainable Pace:

  While a strong start is advantageous, it's important to maintain energy throughout the race. Begin at a pace slightly slower than maximum effort, allowing energy reserves for the latter stages of the race.

• Improve Pacing in Running Segments:

  Utilize a pacing strategy that divides each running segment into three parts: start, maintain, and finish strong. Gradually increase pace towards the end of each segment to avoid burnout.

• Optimize Transitions:

  Minimize time spent in the Roxzone by mentally and physically preparing for the next segment during the final moments of the current one. Practice quick transitions in training to mimic race conditions.

• Energy Management:

  Focus on nutrition and hydration pre-race to ensure energy levels remain high throughout. During the race, use energy gels or drinks strategically to maintain performance.