Marja Tiemens, Nanda Boerkamp, Dora De Fretes, Beatrice Prins Hyrox Result

Overall Performance:

Marja, Nanda, Dora, and Beatrice, congrats on finishing strong in the 2022 Amsterdam HYROX Team Relay! Overall, your team secured an impressive 3rd place, showcasing the grit and determination that comes with competing in such a demanding event. With an overall time of 01:48:34, you all put in some serious work on that course. Your performance reflects a solid hybrid profile, but there are some areas where we can fine-tune your strengths and improve your weaknesses.

Your pacing was a bit uneven, particularly in the early running segments, which suggests that you might have started off a touch too fast. This can lead to fatigue later in the race—something to keep in mind for next time. With a total running time of 00:57:20, which is 04:41 slower than the average, it seems you may lean more towards being a strength athlete rather than a pure runner. Embrace that strength, but let's get those running times down for next time! Remember, "It's not about being the best. It's about being better than you were yesterday." 💪

Segments to Improve:

• Running 1 (00:07:59) - 02:11 slower than average:

Starting your race at a slower pace can set a better foundation. Focus on pacing strategies in training to develop a consistent rhythm right off the bat. Try interval runs where you alternate between faster speeds and your baseline pace.

• Running 4 (00:07:08) - 01:01 slower than average:

This segment indicates that fatigue may have set in. Work on your endurance through longer, sustained runs. Incorporate fartlek training to build speed while maintaining stamina. Aim for 3-4 longer runs per week, progressively increasing the distance. And don’t forget to include some high-intensity interval training (HIIT) sessions to improve your overall cardiovascular fitness.

• Total Roxzone (00:07:22) - 01:29 faster than average:

Your transition time is solid! To make it even better, consider practicing quick transitions in your training. Set up a mini circuit where you practice moving quickly between exercises, ensuring you maintain your focus and minimize downtime.

Race Strategies:

• Pacing: Utilize a run-walk strategy. Start at a manageable pace for the first few laps and then increase your speed in the latter segments. This can help maintain your energy and keep your times consistent.
• Mindset: Keep a positive attitude. Remember, "You’re not just competing against others; you’re competing against yourself." Focus on personal bests and celebrate those small wins.
• Team Dynamics: Communicate with your teammates during the race. If someone is stronger in a specific segment, let them take the lead there while you conserve energy for your strong points.
• Transition Drills: Practice quick transitions during your workouts. Set a timer and aim to minimize downtime between exercises. Remember, every second counts!

Conclusion:

Marja, Nanda, Dora, and Beatrice, you’ve shown tremendous potential on that course in Amsterdam. With a little focus on pacing and running endurance, you can turn that strength into even greater speed. Remember, "You are your only limit." Now, go out there and crush those goals! 💥🏆 Keep training hard, stay committed, and let’s get those times down. I believe in you all, and I’m excited to see how you evolve as athletes. The Rox-Coach is here to support you every step of the way!