Denise Van Roon, Stelios Stigter Hyrox Result

Overall Performance:

Denise and Stelios, congratulations on your performance at the 2024 Rotterdam Hyrox! Finishing with an overall time of 01:36:26 puts you in the top 86% of 525 athletes, which is commendable. You both showed some impressive capabilities, particularly in the Ski Erg and Sled Push, where you outperformed the average significantly. Your pacing strategy had its highs and lows; while you kicked off strong in Running 1 with a time of 05:57, you seemed to hit a wall in the later running segments, particularly Running 5 and Running 7, which were significantly slower than average.

With a total running time of 01:00:56, it's evident that your strengths lie more in the strength-based exercises rather than pure running. This is reflected in your overall performance—while you started strong, you struggled in sustaining that speed throughout the race. Running 1 clearly shows that you can push the pace, but it seems like the later segments called for a bit more endurance training. Remember, it’s not just about how fast you start; it’s about how strong you finish! 💪

Segments to Improve:

Now, let’s delve into the segments where you can really tighten up and turn weaknesses into strengths:

• Running 5 (00:08:06): This was your slowest running segment, and it’s a crucial area for improvement. Your pacing strategy might have led you to burn out earlier in the race. To tackle this, you should focus on endurance running and pacing drills. Consider implementing:
• Long, slow distance runs (LSD): Build up your aerobic base with at least one long run per week, gradually increasing the distance.
• Pyramid intervals: Incorporate intervals of increasing and decreasing distance (e.g., 200m, 400m, 800m), focusing on maintaining a steady pace.
• Tempo runs: Aim for a 20-minute tempo run at a challenging but sustainable pace. This will help you learn to gauge your effort better across longer distances.
• Wall Balls (00:03:13): While you were faster than average here, don’t let that become complacency! Strive to hit even higher efficiency. Work on your technique to maximize output while minimizing fatigue. Suggestions include:
• Form drills: Focus on your squat depth and ball release. Using a lighter ball can help you refine your technique before progressing to heavier weights.
• Repetition sets: Incorporate a set of wall balls into your warm-up routine to build familiarity and endurance.
• Roxzone (00:08:13): Although you were faster than average, there’s always room to improve transition times! A smoother transition can save precious seconds. Here’s how to get faster:
• Practice transitions: Set up mock transitions during training. Time yourself as you switch between exercises to find efficiencies.
• Drills for quick changes: Include quick sets of exercises back-to-back in your workouts to simulate race conditions.

Race Strategies:

During future races, keep these strategies in mind:

• Start Strong, Finish Stronger: While it’s great to get a fast start, remember to pace yourself. Maintain a sustainable effort throughout the initial running segments.
• Break it Down: Mentally break the race into smaller sections. Focus on completing one segment at a time rather than the entire race.
• Stay Hydrated: Hydration is key! Make sure to drink fluids before and during the race to maintain energy levels.
• Partner Coordination: In the mixed doubles format, be sure to communicate effectively with Stelios. Coordinate transitions and support each other through challenging segments.

Conclusion:

Denise and Stelios, your journey is just beginning. Each race is a stepping stone, and what you’ve achieved already is powerful! 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 the areas we discussed, and you’ll see the results in no time. 💥

And hey, just remember: If you ever feel tired, just think of the wall balls—at least you’re not hitting them with your face! Keep grinding, and let’s crush those next goals together! 🏆

Keep hustling, and see you at the next race! - The Rox-Coach