Michael Dijns, Priscilla Dijns Hyrox Result

Overall Performance:

Michael and Priscilla, first off, let me commend you both on a solid performance at the 2023 Amsterdam Hyrox competition! Finishing with an overall time of 01:50:00 puts you in the top 96% of your category—great job! 🎉

The race showcased your strengths, particularly in the Ski Erg and Burpees Broad Jump, where you both ranked impressively high. Your pacing strategy, however, presented some interesting insights. You started strong with your first running segment, but then you seemed to slow down in the second and fourth runs. This pattern suggests that while you both have the speed, pacing could be refined to avoid that drop-off in the middle. Michael, your overall running time was 04:00 slower than average, indicating room for improvement in your running, particularly during transitions.

In terms of your athlete profiles, it appears you have a hybrid strength and running capability, but there’s an opportunity to enhance your running endurance. You’re not just here to compete; you’re here to crush it. So, let’s dive into how we can turn those segments around! 💪

Segments to Improve:

• Running 2: 00:09:20 (2:11 slower than average)
• Running 4: 00:09:21 (1:28 slower than average)
• Running 5: 00:09:30 (1:14 slower than average)
• Running 6: 00:09:25 (1:24 slower than average)
• Running 8: 00:10:46 (1:31 slower than average)

These segments highlight the need for focused running endurance training, especially after strength exercises. Here’s how to tackle them:

• Endurance Runs: Incorporate longer runs (45-60 minutes) into your routine at a steady pace to build aerobic capacity. Aim for two runs a week, gradually increasing distance.
• Interval Training: Add high-intensity intervals to your running sessions. For instance, 1 minute of sprinting followed by 2 minutes of walking or slow jogging. Repeat this for 20-30 minutes. This will teach your body to recover quickly and maintain speed.
• Brick Workouts: A workout that combines running with other exercises. For example, after a strength workout, run 1-2 km at a pace you aim for in the race. This simulates race conditions and helps your body adapt to running on fatigued legs.
• Pacing Drills: Run segments at target race pace in training. Use a watch or app to monitor your splits. The goal is to finish each segment at a consistent pace. Start with shorter distances like 800m, and build up to longer distances.

Also, for those transitions (Roxzone), practice moving quickly between exercises. Set a timer and see how fast you can transition from one exercise to the next. The goal is to shrink that time, because hey, who wants to spend more time resting than racing? 🏃‍♂️💨

Race Strategies:

• Pacing Strategy: Start strong but not too fast. Aim to maintain a consistent pace, especially during the first and second runs. If you find a rhythm, stick with it! Remember, it’s not a sprint; it’s a marathon with a lot of fun obstacles.
• Breathing Techniques: Focus on your breathing during transitions and strength exercises. Inhale through your nose and exhale through your mouth. Controlled breathing helps maintain energy levels.
• Mindset Shifts: Visualize your race beforehand. See yourself overcoming those tough segments! Remember, “The only way to get stronger is to push your limits.” Embrace the grind! 💥
• Partner Coordination: In a doubles format, communicate with Priscilla. Coordinate your pacing and transitions so that you can support each other throughout the race.

Conclusion:

Michael and Priscilla, your performance in Amsterdam is commendable, and it’s clear you have the potential to level up even further. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Keep pushing your limits, focus on those endurance runs, and work on your transitions! You’re not just participants; you’re contenders! 💪

So lace up those shoes, hit the training floor, and let’s make the next race your best yet! The Rox-Coach believes in you! You’ve got this! 🏆