David Blankenburgh, Merel Sas, Renske Van Der Haar, Rik Brummel Hyrox Result

Overall Performance:

David, you absolutely crushed it with an overall rank of 3 in the Mixed Team Relay for your age group! 🎉 Top 15% of 19 athletes and top 18% of 16 in your category is no small feat. Your overall time of 01:01:18 is impressive, especially with a total running time that's 27 seconds faster than average. It looks like you've got some serious running chops! Your best lap at 00:03:34 shows you're not just fast — you're fast and strategic. However, there are some areas where you can tighten things up. Let's take a closer look at your pacing: it seems you started off too fast in Running 1, which could have impacted your later segments. Remember, it’s a marathon, not a sprint — though in Hyrox, I guess it’s a sprint-mathon! 😅

Segments to Improve:

Now, let's dig into the segments that need some TLC:

• Burpees Broad Jump: 00:04:18 (1:19 slower than average) – This was your slowest segment, and it's critical to work on your efficiency here. Burpees can be a killer, but let’s not let them kill your performance. Focus on form:
  • Drill: Break it down. Practice the burpee in parts — focus on the squat, then the plank, then the jump. Speed comes with efficiency!
  • Technique: Ensure your hips are popping up quickly after the push-up phase. This will help you transition faster into the jump.
  • Sets: Aim for 3 sets of 10 burpees, focusing on speed for the second half of each set!
• Sandbag Lunges: 00:04:08 (1:11 slower than average) – Lunges can be tricky, especially under fatigue. Here’s how to boost your performance:
  • Drill: Weighted lunges with a pause. Hold the position at the bottom for 2 seconds before pushing up. This builds strength and stability.
  • Technique: Maintain a straight torso and keep your front knee behind your toes. Focus on driving through the heel of your front foot.
  • Sets: Try 4 sets of 8 lunges per leg with a moderate weight, increasing the load as your strength improves.

Race Strategies:

Here are some key strategies to implement for your next race:

• Pacing: Start with a controlled pace. You can pick up the speed in the later running segments once you’ve settled in — think of it like saving fuel for the final push!
• Transition Time: Your Roxzone was faster than average, which is great! Keep working on those transitions. Practice moving smoothly from one exercise to the next with minimal downtime. A good transition is like a ninja in the night — quick and unnoticed!
• Breathing: Focus on your breathing during the more challenging exercises. Control your breath to maintain efficiency, especially during burpees and lunges. Inhale through the nose and exhale through the mouth — just like blowing out candles, but less cake and more gains!

Conclusion:

David, you’re on the path to becoming a Hyrox machine! Keep honing those techniques, and remember: “Pain is just weakness leaving the body.” You’ve got the heart and the drive, so let’s channel that into making those weaknesses your strengths. With a little focus on your burpees and lunges, you’ll be pushing for that top spot in no time! 💪🏆 Keep grinding, keep smiling, and let’s make your next race your best one yet! The Rox-Coach believes in you!