Michel Van Hoeij, Henk Van Orsouw Hyrox Result

Overall Performance:

Van Hoeij Michel and Van Orsouw Henk, you both rocked the 2024 Rotterdam Hyrox Doubles event! Finishing with an overall time of 01:40:09 puts you in the top 96% of competitors, which is no small feat. Your total running time of 00:58:36 is actually 00:12 faster than the average, indicating that you both have a solid runner profile. However, it seems like your pacing may have fluctuated a bit during the race. The first running segment was notably slower than average, which could have set a tricky tone for the rest of the race. You showed some solid bursts of speed in the second running lap, but then slowed down again in the third and fifth running segments. This inconsistency suggests the need to refine your pacing strategy. You both have strength to build upon and endurance to enhance, so let’s get to it! 💪

Segments to Improve:

While you both performed admirably, there are segments that could use some extra love:

• Ski Erg (00:04:42): This was 00:21 slower than average. To improve this, focus on your technique. Ensure you engage your core and legs as much as your arms. Try incorporating interval training on the Ski Erg. For example, do 10 x 30 seconds at maximum effort followed by 30 seconds of rest. This will help build your power and endurance on this machine.
• Sled Pull (00:03:37): You were 00:34 faster than average, which is great! However, let’s tighten up your technique. Work on your body position—keep a flat back and drive through your heels. Include sled pulls in your training routine, focusing on short bursts of speed to simulate race conditions.
• Burpees Broad Jump (00:04:27): This segment was 00:18 slower than average. Transitioning quickly is key here. Practice the transition between burpees and jumps. A drill you can try is doing 5 burpees followed by a broad jump for maximum distance, and repeat for 5 minutes. You'll build both explosive power and speed in transitions!
• Roxzone (00:10:06): Your transition time was 00:11 slower than average. Focus on improving your overall fitness, especially your metabolic conditioning. Try circuit training that includes running between exercises to simulate race transitions. Aim for drills that keep your heart rate up during those roxzone periods.

Race Strategies:

Implementing effective race strategies can be the game-changer you need:

• Pacing: Start your first run segment at a pace that feels easy. Remember, the race is a marathon, not a sprint! You want to finish strong, not gas out in the first lap. Aim for a negative split in your running segments, meaning you should run the second half faster than the first.
• Transition Efficiency: During the roxzone, focus on quick transitions. Before the race, practice moving quickly from one exercise to the next. Visualize your transitions during training—this will help create muscle memory.
• Communication: As a doubles team, keep communicating throughout the race. If one of you is feeling fatigued, the other should be ready to push through and keep the pace steady.

Conclusion:

Van Hoeij Michel and Van Orsouw Henk, you both have what it takes to keep climbing the ranks! Remember, "You are never too old to set another goal or to dream a new dream," as C.S. Lewis said. So let’s set some ambitious training goals and crush them! No one climbs the mountain of success without a few slips, but that's what makes the summit so rewarding. Keep pushing your limits, embrace the grind, and remember that every drop of sweat is just another step toward greatness. And if you ever feel like giving up, just remember: you can’t spell “Hyrox” without “you”! 💥🏆

Stay strong and keep hustling! The Rox-Coach is here, cheering you on every step of the way!