Rick Geurtsen, Louisa Veelenturf Hyrox Result

Overall Performance:

Rick and Louisa, outstanding job on your performance at the 2024 Maastricht Hyrox! Finishing 70th overall out of 230 athletes and ranking 17th in your age group is no small feat—being in the top 30% is something to be proud of! 💪

Rick, your total running time of 40:52 is impressive and shows you have a solid runner profile, being 2:51 faster than the average. However, the splits indicate that your pacing might have been a bit off. Starting with a slower Running 1 (00:05:34) likely set a tone that affected your overall momentum. It's crucial to find that balance, especially in a mixed doubles format where teamwork and pacing are vital.

Louisa, your ability to keep pace with Rick during those runs while tackling the strength segments is commendable. The synergy you both displayed is key in a Hyrox event. Now, let’s zero in on those segments that need fine-tuning.

Segments to Improve:

The segments that need the most attention are Burpees Broad Jump, Rowing, Sled Push, Wall Balls, Sled Pull, Ski Erg, and overall Roxzone time. Here’s what you need to focus on:

• Burpees Broad Jump (00:04:14) - 1:08 slower than average.
  • Practice burpees in a controlled manner. Aim for 3 sets of 15-20 reps, focusing on explosiveness from the ground. Work on transitioning quickly from the jump to the next burpee.
  • Incorporate broad jumps into your warm-up or cool-down routine. This will enhance your explosive power and improve your transition speed during the race.
• Rowing (00:05:08) - 0:33 slower than average.
  • Focus on rowing intervals. Aim for 5-8 x 250 meters at a pace faster than race day, resting 1 minute in between. Work on form—keep your back straight and drive with your legs.
  • Incorporate a 5-minute steady-state row after your strength workouts to build endurance.
• Sled Push (00:02:20) - 0:19 slower than average.
  • Practice sled pushes in varied weights. Aim for 4 sets of 20 meters, focusing on maintaining a low body position while driving through your legs.
  • Pair sled pushes with short runs (20m push, 20m run) to mimic race conditions and build endurance for your legs.
• Wall Balls (00:04:23) - 0:14 slower than average.
  • Work on wall ball technique. Aim for 3 sets of 15-20 reps, ensuring you are fully extending your arms and squatting to parallel. Focus on breathing and pacing.
  • Incorporate wall ball workouts into your conditioning days, aiming for high-rep sets to build stamina.
• Sled Pull (00:03:52) - 0:08 slower than average.
  • Similar to sled pushes, practice sled pulls in various weights. Focus on maintaining a steady pace and using your legs effectively.
  • Incorporate resistance band training for your back and hamstrings to improve pulling mechanics.
• Ski Erg (00:04:27) - 0:17 slower than average.
  • Integrate Ski Erg sprints into your routine. Aim for 5 sets of 500 meters at a strong pace, focusing on your arm drive and core engagement.
  • Practice using your legs more effectively during the pull to enhance your overall power output.
• Roxzone (00:06:27) - 0:17 slower than average.
  • Work on your transition speed! Set up mock transition zones during training, timing how quickly you can move from one segment to another.
  • Incorporate short, high-intensity workouts to build overall fitness, allowing you to recover and transition faster.

Race Strategies:

• Start Strong, but Smart: In your next race, aim for a consistent pace on the first run. Starting too slow can lead to a sluggish performance in the first few exercises.
• Teamwork Makes the Dream Work: Communicate with each other during transitions. Louisa, if you feel you need a moment, let Rick know to keep the pace steady. Rick, if Louisa is pushing hard, match her intensity.
• Controlled Breathing: Use breathing techniques during strength segments to maintain energy levels. Inhale on the way down, exhale explosively on the way up!
• Keep Moving: Even during transitions, keep a light jog or dynamic movement to maintain your heart rate and momentum. Remember, “The only easy day was yesterday.”

Conclusion:

Rick and Louisa, you’ve shown incredible potential in this Hyrox race, and the results speak volumes about your hard work and dedication. Every athlete has room for improvement, and with your commitment, I know you can turn those weaknesses into strengths. Remember, “The pain you feel today will be the strength you feel tomorrow.” 💥

Keep pushing, keep training, and let’s get ready to crush the next one! After all, it’s not just about finishing; it’s about finishing strong! 🏆

Stay motivated, stay fierce, and let’s hit the gym! This is The Rox-Coach, and I believe in you both!