Ellen Stellaard, Joshua Swart Hyrox Result

Overall Performance:

Ellen and Joshua, you both put in an impressive effort at the 2024 Rotterdam Hyrox event! Finishing with an overall time of 01:22:59, you landed in the top 51% of 525 athletes, which is no small feat. Your combined strength and stamina showed, especially with a total running time of 00:46:49—10 seconds faster than average! That's like finding a 10-dollar bill in your favorite pair of jeans; it just feels good! 🏆

However, the pacing strategy may need a little tweak. The first running segment was a bit too slow, which likely set the tone for the rest of the race. If you’re running slower than average in the first couple of laps, it might mean you’re holding back too much. Remember, "You can’t climb the ladder of success with your hands in your pockets!" (Arnold Schwarzenegger). With your profile leaning more toward running, let’s capitalize on that and work on improving your strength segments to balance things out!

Segments to Improve:

• Wall Balls (00:05:14): This segment was 46 seconds slower than average, which is a significant gap. To improve, focus on your form: keep your core tight and your feet shoulder-width apart. Aim for a consistent rhythm—try doing sets of 15-20 reps with a focus on explosive power. Working on your squat depth and ensuring that you’re fully extending your arms will help you achieve a better throw.
• Burpees Broad Jump (00:03:59): At 32 seconds slower than average, this segment could also use some love. Incorporate drill sets that combine burpees with broad jumps, focusing on fluid transitions between the two. Practice jumping explosively from the burpee position and landing softly to minimize fatigue on your legs. Consider adding plyometric exercises like box jumps to build that explosive power.
• Total Running Time (00:46:49): While you're a stronger runner overall, your pacing in the first few running segments indicates room for improvement. Specifically, your first lap was slower than average. Work on your starting pace—try running intervals where you gradually increase your speed every 400m. This will help you find a sustainable pace that you can maintain throughout the race.

Race Strategies:

• Pacing Strategy: Start your first run a bit faster. Aim for a pace that feels challenging but sustainable. The goal is to hit the first lap around the average time to gain momentum.
• Transition Tactics: Practice your transitions between exercises. The Roxzone time was faster than average, but there’s always room for improvement. Use drills that simulate race conditions—practice moving quickly from one exercise to another without losing momentum. Think of it as the ultimate game of tag, but you're “it” and no one wants to be caught! 💥
• Endurance and Strength Training: As a runner, you need to balance that with strength training. Incorporate compound movements like deadlifts, squats, and bench press into your routine. Don’t forget to work on your grip strength, especially for exercises like the Farmers Carry and Sled Pull. A strong grip keeps you in the game!

Conclusion:

Ellen and Joshua, remember that every race is a learning experience. The key is to identify your weaknesses and turn them into strengths. “It’s not whether you get knocked down; it’s whether you get up.” (Vince Lombardi). With focused training on your wall balls, burpees, and pacing, you can elevate your performance to the next level.

Keep pushing, keep grinding, and keep each other motivated. You’ve got the strength to conquer these challenges, and I believe in both of you! Now, let’s get out there and show the competition what you’re made of! 💪 The Rox-Coach is here cheering for you every step of the way!