Joris Van Nieuwkerk, Julia Evers Hyrox Result

Overall Performance:

Joris and Julia, congrats on an impressive performance at the 2022 Maastricht Hyrox event! Finishing in 3rd place overall and 2nd in your age group puts you in the top 4% and 10%, respectively. That’s no small feat! 🎉 Your overall time of 1:03:35 indicates solid fitness, but there are opportunities to sharpen your skills even further.

From the race analysis, it’s clear that you both have strong running capabilities, particularly with your running split of 35:57, which is 19 seconds slower than the average. While that might seem like a slight setback, it actually highlights your potential for improvement in running speed. Your first running segment was particularly impressive, coming in 7 seconds faster than average, showing that you can start strong! However, pacing is key in Hyrox, and it seems that the latter running segments were a bit slower.

With your profile leaning more towards running, it’s essential to balance that out with strength training to ensure you’re not only fast but also powerful through the various exercises. Remember, as David Goggins says, “The only way to get better is to push through the pain.” So let’s get to work!

Segments to Improve:

• Sled Push (2:24) - This segment was your biggest time loss, ranking 77th percentile. To improve, focus on strength and technique. Work on sled pushes with progressively heavier weights. Aim for short, explosive intervals (30-45 seconds) with rest in between to replicate race conditions. Practice starting from a dead stop to simulate the race situation.
• Burpees Broad Jump (2:44) - Here, you finished in the 24th percentile, indicating room for improvement. Incorporate high-rep burpee sessions into your training, focusing on explosive jumps. Try performing burpees with a focus on speed and minimal rest. Use drills that combine burpees with box jumps to improve your explosive power.
• Sled Pull (3:09) - Although this was a solid performance, there’s potential to shave off time. Incorporate resistance bands into your workouts to mimic sled pulls. Use progressive overload to build strength in your pulling muscles. Also, practice pulling with varied stances to enhance endurance.

As for the transitions, your Roxzone time of 3:21 was stellar (1st percentile), showing that you’re quick between zones. However, to shave off even more time, focus on circuit-style training that incorporates seamless transitions. Aim to have your equipment ready and practice quick switches between exercises.

Race Strategies:

• Pacing: Start with a strong but controlled pace. You showed you can start off fast, but be mindful of maintaining stamina throughout, especially in the later running segments. A good rule of thumb is to aim for a consistent pace, perhaps targeting around 4:10-4:15 in your later runs, so you finish strong.
• Strength Endurance: Incorporate supersets in your training, combining strength moves with short bursts of cardio. For example, do a sled push followed by a short run or burpees to mimic the race conditions.
• Mindset: Remember, every workout is a step toward victory. “It’s not about how bad you want it, it’s about how hard you’re willing to work for it.” Keep that fire lit in training, and visualize crossing that finish line before you even start!

Conclusion:

Joris and Julia, you both have an incredible foundation to build upon. With your strengths in running and a commitment to enhancing your strength segments, you can reach even greater heights in future competitions. Remember, every athlete has room for improvement. It’s not about being perfect; it’s about being better than you were yesterday.

Keep pushing your limits, stay focused, and enjoy the journey. As Jocko Willink reminds us, “Discipline equals freedom.” So, let’s channel that discipline into your training! Keep it up, and I’m excited to see what you’ll achieve next! 💪💥

Believe in yourselves, and remember: the pain you feel today will be the strength you feel tomorrow. Let’s hit it hard in training and dominate the next race! This is Rox-Coach, rooting for you both all the way! 🏆