Amber Van Der Weijden, Wessel Braggaar, Tamara Sjak Shie, Armen Karapetjan Hyrox Result

Overall Performance:

Amber, Wessel, Tamara, and Armen, you all crushed it at the 2022 Amsterdam Hyrox competition! Finishing in 14th place overall—top 82% out of 17 teams—is no small feat. You should be proud of your collective effort! With an overall time of 01:23:03, you demonstrated impressive endurance and teamwork. Notably, your total running time of 00:40:31 is faster than average by 53 seconds, showcasing your runner profile—clearly, you’ve got speed to burn! However, you may need to balance that with some strength training to tackle those tougher stations.

Your pacing indicates you started strong, but the latter running segments saw a dip, particularly running 4, which was 1:32 slower than average. This suggests that you might have gone out a bit too fast, especially considering the 43rd percentile in the first running segment. It’s crucial to find that sweet spot where you can maintain speed while conserving energy for the later stages. Remember, the race doesn't start until you hit the wall!

Segments to Improve:

Now, let’s dive into the segments that need some love to turn those weaknesses into strengths:

• Sled Pull (05:41): This segment was 1:01 slower than average. To improve, focus on the following:
  • Technique Drills: Practice pulling with varied weights to build strength. Focus on your body position; keep your back straight and engage your core. Consider using resistance bands to mimic the sled pull motion.
  • Strength Training: Incorporate deadlifts and rows into your routine. These compound movements will help strengthen the muscles used in sled pulls.
• Farmers Carry (03:06): This was 1:00 slower than average. Let’s work on grip and core strength:
  • Training Technique: Use heavier weights than you typically would for carries and aim for longer distances. This will improve your grip and overall endurance.
  • Core Work: Planks and rotational movements (like Russian twists) can enhance stability during the carry.
• Rowing (05:20): 24 seconds slower than average. Here’s how to row your way to success:
  • Technique Focus: Work on your stroke efficiency. Aim for longer strokes and maintain a consistent rhythm. Review videos of efficient rowing techniques.
  • Interval Training: Incorporate high-intensity interval training (HIIT) sessions on the rower, alternating between high and low intensity.
• Ski Erg (05:17): 17 seconds slower than average. Let’s energize that ski game:
  • Form Corrections: Ensure you’re using your legs and not just your arms. Focus on a powerful leg push, then follow through with your arms.
  • Endurance Training: Increase your time on the Ski Erg gradually. Aim for longer sessions to build endurance.

Race Strategies:

During the race, consider these strategies for enhanced performance:

• Pacing: Start at a steady pace that allows you to conserve energy for the later running segments. Remember, it’s a marathon, not a sprint—unless you're sprints are actually marathon sprints!
• Transition Efficiency: Work on reducing your Roxzone time. This means practicing smooth transitions between exercises. Set up mock race conditions and time your transitions.
• Team Communication: Keep the communication flowing with your teammates. Support each other and identify when someone needs encouragement or pacing adjustments.

Conclusion:

All in all, you’ve got the speed; now, it's time to beef up your strength to match that. The journey to improvement is a grind, but remember, “You are not just a drop in the ocean. You are the entire ocean in a drop.” — Rumi. Stay committed to your training, and don’t hesitate to lean on your teammates for support. Every workout is a step closer to your goals—embrace the challenge! And remember, every time you feel like giving up, just think of how good it will feel to cross that finish line knowing you gave it your all. Now, let’s turn those weaknesses into weapons! Keep pushing, team! 💪💥🏆

Yours in strength,

The Rox-Coach