Thewes Kevin Hyrox Result

Overall Performance

Kevin Thewes delivered a commendable performance at the 2024 Amsterdam HYROX race, securing an overall rank of 70, placing him in the top 17% of all participants, and 26th in his age group, which is in the top 22%. While his strength elements such as the Sled Push and Farmer's Carry were impressive, his total running time was 11 seconds slower than average, suggesting a potential focus on running improvement. His best running lap was swift, but there was a noticeable decline in pace in subsequent running segments, indicating a strong start followed by a slowdown. This pattern suggests that Kevin has a more strength-oriented profile, with room to enhance his running endurance and pacing strategies.

Segments to Improve

• Total Running Time: The total running time was 11 seconds slower than the average. To enhance performance, focus on improving running endurance and pacing.
  • Training Strategies: Incorporate interval training and tempo runs to build stamina and speed endurance. Consider sessions like 6x800m at a faster pace with equal rest intervals.
  • Exercises: Include hill sprints to develop both strength and speed.
• Wall Balls: This segment was 30 seconds slower than average.
  • Training Strategies: Focus on improving leg and shoulder endurance with high-rep wall ball workouts.
  • Exercises: Add workouts like 5 rounds of 25 wall balls to build stamina and improve efficiency.
  • Form Correction: Ensure proper squat form and a smooth, continuous flow from squat to throw to conserve energy.
• Burpees Broad Jump: 22 seconds slower than average, indicating an area for improvement.
  • Training Strategies: Practice high-intensity interval training (HIIT) with burpees to enhance speed and power.
  • Exercises: Perform burpee ladder drills—start with 5 burpees, add one more each set until reaching 10.
• Roxzone: Slower transition time suggests a need for better transition management.
  • Training Strategies: Practice race simulations focusing on quick transitions between zones.
  • Exercises: Incorporate transition drills, like moving from running to strength exercises quickly.
• Rowing: Kevin's time was 18 seconds slower, indicating a need for rowing efficiency improvements.
  • Training Strategies: Focus on improving rowing technique and efficiency through stroke drills.
  • Exercises: Include intervals like 5x500m with 1-minute rest, focusing on maintaining a strong and consistent pace.

Race Strategies

• Adopt a more conservative start in the initial running segments to maintain a consistent pace throughout the race, preventing early fatigue.
• Implement pacing strategies that allow for a strong finish, especially in later running segments where time was lost.
• Focus on optimizing transitions in the Roxzone by rehearsing quick changes between different exercise zones during training.
• During the race, stay mentally focused on maintaining form and efficiency, especially during challenging segments like the Wall Balls and Burpees Broad Jump.