Jerry Berenfinger, Emile Broekmans Hyrox Result

Overall Performance:

Jerry and Emile, you both crushed it at the 2024 Amsterdam Hyrox! With an overall rank of 214 out of 1170, that's top 18%—just think of yourselves as the elite club of fitness warriors! You finished with a time of 01:09:47, which is impressive, especially in a challenging doubles category like this. Your pacing strategy, however, seems to have a bit of a roller coaster vibe; Jerry, you kicked off with a blazing Running 1 split, but it looks like the momentum dipped a little during the subsequent running segments. Emile, your strengths shone during the Ski Erg and Sled Pull, showcasing your hybrid prowess. It's clear both of you have the potential to dominate this competition with a bit more focus on pacing and transitions.

In terms of performance profiles, Jerry, you exhibit a stronger running capacity, particularly evident in your first lap. Emile, your strengths lie more in the strength-based exercises, particularly the Ski Erg and Sled Pull, where you both performed above average. However, there's room for improvement in your transitions and total running time, which is 01:48 slower than average. Let’s dive into the specifics and turn those weaknesses into strengths!

Segments to Improve:

• Total Running Time: At 00:41:54, you're about 01:48 slower than average. This indicates a need for improved running endurance and efficiency. Prioritize interval training and long runs to build stamina. Consider adding tempo runs to condition yourselves to maintain a faster pace throughout the race.
• Burpees Broad Jump: With a time of 00:03:05, you were 00:22 slower than average. This segment can be a game-changer in maintaining momentum. Focus on plyometric drills like box jumps, burpee variations, and explosive jump squats. Aim for 3 sets of 10-15 reps, focusing on speed and form to enhance explosiveness.
• Running Segments 2 to 8: A noticeable drop in your running splits suggests a pacing issue. Jerry, you started strong but slowed down significantly in Running 2 and beyond. Implement negative split training: practice running the second half of your training runs faster than the first. This will teach you to conserve energy while still pushing through the latter parts of the race.
• Roxzone Transition: Though you had a faster transition time, we can still shave off a few seconds. Practice efficient transitions by incorporating quick changes in your training sessions. Set up your equipment in a way that allows you to move seamlessly between exercises.

Race Strategies:

• Start Strong, Finish Stronger: Begin with a strong but controlled pace. Keep an eye on your heart rate and effort level. Don’t blow your load too early—save some gas for the later segments!
• Maintain Breathing: Focus on your breathing patterns, especially during strength segments. A calm and steady breath will help you maintain focus and efficiency.
• Visualize Success: Before each segment, picture yourself crushing it. Visualization can be a powerful tool. As Goggins would say, "You are your only limit!"
• Team Dynamics: Communicate effectively during the race. If one of you is struggling, the other should encourage and push through together. You’re only as strong as your weakest link—so be that strong link for each other!

Conclusion:

Jerry and Emile, you’ve set a solid foundation in your Hyrox journey. With a few tweaks in training and race strategy, you can elevate your performance even further. 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, stay disciplined, and don’t hesitate to embrace the grind! 💪

And hey, if running were easy, it’d be called “sitting”! Keep that humor alive as you train hard. The next race is just around the corner, and I’m ready to help you crush it. You’ve got this! - The Rox-Coach