Joost Jansen, Eloy Weijgers Hyrox Result

Overall Performance:

Jansen Joost and Weijgers Eloy, first off—congratulations on a solid performance at the 2024 Maastricht Hyrox competition! Finishing 54th overall out of 285 competitors and 32nd in your age group is no small feat, and you both should be proud of cracking the top 18% and 23%, respectively. 💪

Looking at your overall time of 1:06:36, it suggests a competitive effort, but there are definitely areas to tighten up. Your total running time of 40:23 indicates you lean more towards a strength profile, as it's slower than average by 2:15. This suggests that while you have a solid base, you need to focus on improving your running endurance and speed to complement your strength. Your pacing in the first segment was a bit too slow, which may have set the tone for the rest of the race.

Remember: “You are not finished when you lose; you are finished when you quit.” So let’s dive in and find those areas to build on!

Segments to Improve:

• Running 1: 5:24 (1:04 slower than average)

This segment shows you started a bit too conservatively. The aim should be to find a sustainable pace that allows you to build momentum into the race rather than starting too slow and digging a deeper hole.

• Drill: Tempo Runs - Incorporate tempo runs into your weekly training. Start with a 10-15 minute warm-up, then run at a pace that feels challenging but sustainable for 20 minutes, followed by a cool down. This will help you find your optimal race pace.
• Form Correction: Focus on Cadence - Aim for a cadence of 180 steps per minute. Practice short intervals where you count your steps for 30 seconds, and work to increase this count over time.
• Ski Erg: 4:07 (0:18 slower than average)

Your Ski Erg performance indicates a need for technique refinement. A strong pull with proper body mechanics can significantly improve your times here.

• Drill: Ski Erg Intervals - Perform 5 sets of 1-minute max effort with 1 minute of rest in between. Focus on driving your hips forward while pulling down with your arms to maximize power.
• Technique Work: Engage the Core - Ensure you engage your core throughout the movement to maintain stability. Practicing this on a rowing machine can translate well to the Ski Erg.
• Running 8: 5:32 (0:33 slower than average)

Endurance seemed to dip towards the end, which is common but can be improved. You need to increase your stamina for those final running segments.

• Drill: Long Slow Distance (LSD) Runs - Incorporate a weekly long run that gradually increases in distance (up to 90 minutes). This builds aerobic capacity.
• Strength Training: Leg Strength - Include squats, lunges, and deadlifts in your routine to enhance leg strength, which will support your running power.
• Roxzone: 4:05 (1:05 faster than average)

Nice work on the transitions! However, maintaining a consistent flow into the next exercise could be even better. Fast transitions can help capitalize on your strength.

• Drill: Transition Practice - Set up mini-circuits that mimic race transitions. Work on moving from one exercise to another with minimal downtime.
• Fitness Gauge: Circuit Training - Include circuit workouts that combine strength and cardio to improve overall fitness, making transitions feel easier.

Race Strategies:

• Pacing Plan: Start with a controlled pace that allows you to maintain energy. Aim to gradually increase your pace after the first running segment, rather than sprinting out of the gate.
• Hydration and Nutrition: Ensure you're properly fueled and hydrated before the race. A high-carb meal the night before and quick-digesting carbs during the race can make a difference.
• Team Dynamics: Communicate with each other! Encourage each other during the tougher segments and strategize your transitions to keep momentum going.

Conclusion:

Jansen and Eloy, you’ve laid the groundwork for success! Remember, every setback is a setup for a comeback. Keep pushing your limits, refining your strengths, and addressing your weaknesses. Embrace the grind! 💥

As David Goggins says, “Suffering is a test. That’s the test. If you can take it, you can make it.” Keep this in mind as you train and prepare for your next Hyrox event. You’ve got this! 🏆

Stay hungry, stay focused, and let’s get to work! The Rox-Coach is here to help you unleash your full potential! 💪