Wiebren De Jong, Machiel Schoemaker Hyrox Result

Overall Performance:

De Jong Wiebren and Schoemaker Machiel, you both crushed it at the 2024 Amsterdam Hyrox event! Your overall rank of 253 out of 1258 athletes puts you in the top 20%, which is a fantastic achievement! In the age group 30-39, you secured 129th place, landing you in the top 21% of 587 competitors. Talk about a solid outing! 💪

Now, let’s talk about pacing. You started strong with an impressive first running segment at 3:39, which was 1:44 faster than the average. But it seems like the speed demon in you may have burned a bit too bright too early. The second running segment saw a significant slowdown, clocking in at 8:18—2:32 slower than average. This suggests a classic case of “too much too soon.” In Hyrox, pacing is everything, and it’s crucial to find that balance between speed and stamina. Your profile appears to lean towards strength work, which is awesome, but we need to sharpen that running endurance to match it. Remember, you’re not just racing against others; you’re racing against your own limits! 🏆

Segments to Improve:

Now, let’s take a closer look at the segments where you have room to turn weaknesses into strengths. The segments that need the most attention are:

• Running 2: 8:18 (99th Percentile)
• Burpees Broad Jump: 4:19 (92nd Percentile)

1. Running 2: This segment was a significant drop compared to your potential. To improve your running endurance:

• Long Runs: Incorporate at least one long run per week, aiming for a distance that challenges you but doesn’t leave you wrecked. This will build your aerobic base.
• Interval Training: Use intervals to build speed and recovery. For example, run 400m at a fast pace followed by 1-2 minutes of walking or slow jogging. Repeat this 6-8 times.
• Hill Sprints: These are your best friends for building strength and speed. Find a hill and sprint up it for 20-30 seconds, then walk back down to recover. Repeat 6-8 times.

2. Burpees Broad Jump: This segment took a toll on your overall time. To improve here:

• Burpee Technique: Focus on your form—make sure you’re not wasting energy. Try to keep your core tight and land softly to prepare for the jump.
• Broad Jump Drills: Incorporate broad jumps into your routine. Aim for 3-5 sets of 5 jumps, focusing on distance and landing mechanics.
• Burpee Ladder: Set a timer for 10 minutes and perform as many burpees as you can, resting only when necessary. This builds endurance and efficiency.

Race Strategies:

Here are some strategies to implement on race day:

• Pacing: Start at a controlled pace during the first running segment. Save energy for the later running segments, especially after strength exercises.
• Transition Training: Work on your transitions between exercises. The slower roxzone time indicates room for improvement. Practice smooth, quick transitions during your training sessions.
• Hydration and Nutrition: Ensure you’re properly fueled before the race and have hydration strategies in place. A well-fueled engine runs better!

Conclusion:

De Jong Wiebren and Schoemaker Machiel, you both have shown great potential and strength in this competition. Remember, as David Goggins says, “You are not the voice in your head. You are the one who hears it.” Keep pushing through those mental barriers, and you’ll find new levels of performance.

With the right training strategies and race strategies, you’ll not only improve your weaknesses but also elevate your strengths. Embrace the grind, and remember: every second counts! Let’s make the next race even better. 💥

Now go out there and smash those goals. The Rox-Coach is here cheering you on! 🏆