Schalk Matthijs Hyrox Result

Overall Performance

Matthijs Schalk performed well in the Hyrox race in Amsterdam, finishing with an overall rank of 220 out of 778 athletes, placing him in the top 28% of participants. In his age group (35-39), he ranked 47th out of 153 athletes, placing him in the top 30%. His total race time was 01:24:46, with a total running time of 00:43:06. However, his total running time was 02:01 slower than the average for his finish time.

Schalk's best running lap was 00:04:43, which was 00:11 faster than the average.

Segments to Improve

1. Running 1: Schalk's time of 00:05:08 for this segment was 00:43 slower than the average. To improve this segment, he should focus on speed and endurance training. Incorporating interval training, such as sprints and hill repeats, can help improve his running speed. Additionally, incorporating longer distance runs to build endurance will also be beneficial.

2. Roxzone: Schalk's time in the Roxzone was 00:07:13, which was 00:48 slower than the average. To improve this segment, Schalk should work on improving his overall fitness and reducing transition time between exercises. High-intensity interval training (HIIT) can be effective in improving overall fitness and reducing recovery time between exercises. Additionally, practicing quick and efficient transitions during training sessions can help improve his Roxzone time during the race.

3. Sled Pull: Schalk's time of 00:05:38 for the sled pull was 00:28 slower than the average. To improve this segment, Schalk should focus on building strength and power in his posterior chain muscles. Exercises such as deadlifts, kettlebell swings, and Bulgarian split squats can help target these muscles. Additionally, practicing proper technique and body positioning during the sled pull can also help improve his performance in this segment.

4. Running 6: Schalk's time of 00:05:43 for this segment was 00:21 slower than the average. To improve his running performance in this segment, Schalk should focus on building endurance and improving his running form. Incorporating longer distance runs and tempo runs into his training routine can help improve endurance. Additionally, working on proper running form, such as maintaining a tall posture and a midfoot strike, can help improve efficiency and speed.

5. Rowing: Schalk's time of 00:05:01 for the rowing segment was 00:18 slower than the average. To improve his performance in this segment, Schalk should focus on improving his rowing technique and building upper body and core strength. Practicing proper rowing form, such as maintaining a strong posture and utilizing proper leg drive and arm pull, can help improve efficiency and speed. Additionally, incorporating exercises such as rows, pull-ups, and planks can help build the necessary strength for rowing.

6. Running 8: Schalk's time of 00:06:15 for this segment was 00:11 slower than the average. To improve his running performance in this segment, Schalk should focus on building endurance and improving his running form. Incorporating longer distance runs and hill training can help improve endurance and strength. Additionally, working on proper running form, such as maintaining a tall posture and a midfoot strike, can help improve efficiency and speed.

Strategies

- Pacing: Schalk should focus on pacing himself throughout the race to avoid burning out too soon. It is important for him to find a sustainable pace that allows him to maintain a consistent effort level throughout the race.
- Transitions: Schalk should aim to minimize transition time between exercises in the Roxzone. Practicing quick and efficient transitions during training sessions can help him save valuable time during the race.
- Training Balance: Based on his race performance, Schalk should consider incorporating more strength training if his total running time is faster than average. On the other hand, if his total running time is slower than average, he should focus on improving his running endurance and speed through targeted running workouts.
- Mental Preparation: Schalk should work on mental strategies to stay focused and motivated during the race. Visualizing success, setting small goals throughout the race, and maintaining a positive mindset can all contribute to improved performance.