Niek Spangenber Spangenberg, Marco Oostindiër Oostindiër Hyrox Result

Overall Performance:

Niek and Marco, you both put in a solid effort at the 2024 Amsterdam Hyrox competition, finishing strong with an overall time of 01:29:54, placing you in the top 81% of the field. That’s impressive! Your performance in the doubles category shows that you have a great foundation to build on, especially considering you ranked 173 in your age group.

Now, let’s break down what I observed: your pacing, overall running time, and strength profile. Your total running time of 00:54:45 is slightly slower than the average, indicating that there’s room for improvement in your running endurance. With your best lap at 00:06:04, you demonstrated that you can push hard but may have started a bit too fast in the first running segment, which could have led to some fatigue later on. In Hyrox, pacing is everything—like a fine wine, it gets better with time, but if you rush it, it could end up sour! 🍷

Overall, it seems you both have a hybrid profile, but with a slight inclination toward strength, as you performed quite well in the Ski Erg and Sled Push segments. Let’s dig deeper into the areas that need some TLC.

Segments to Improve:

There are a few segments where you both can focus on improving your times:

• Burpees Broad Jump: At 00:04:40, this segment was 00:54 slower than average, indicating a need for enhanced strength endurance and explosive power. To improve, incorporate the following drills:
• Burpee Box Jumps: Combine burpees with box jumps to build explosive power. Aim for 3-4 sets of 10 reps, focusing on speed and form.
• Broad Jump Technique Drills: Work on your jumping technique with single-leg broad jumps and double-leg broad jumps. Practice 3 sets of 5 jumps, focusing on landing softly and maintaining balance.
• Endurance Burpee Sets: Perform 5-minute AMRAP (As Many Rounds As Possible) burpees, aiming for consistent pacing and minimizing rest.
• Total Running Time: Your total running time was 02:50 slower than the average. This indicates a need for focused running endurance work. Here’s how to tackle it:
• Interval Training: Incorporate high-intensity interval training (HIIT) sessions. Try 5 x 800m sprints at a pace faster than your average Hyrox running time, with 2 minutes of rest between sets.
• Long Runs: Include one long, steady-state run each week. Aim for 60-90 minutes at a conversational pace to build your aerobic base.
• Tempo Runs: Add tempo runs to your routine. Start with 20 minutes at a challenging but sustainable pace, gradually increasing your time each week.

And don’t forget about the transitions! Your roxzone time was 00:07:17, which is 01:18 faster than average. That’s a great sign that you’re not wasting time between exercises, but it’s always worth working on your overall fitness to minimize time spent transitioning.

Race Strategies:

Now that we’ve pinpointed your areas of improvement, let’s talk strategy:

• Pacing: Start the race with a steady pace that you can maintain. Use a heart rate monitor to keep yourself in a sustainable zone. Remember, it’s a marathon, not a sprint—unless you’re being chased by a bear, in which case, sprinting is encouraged!
• Workout Together: Since you’re in a doubles division, utilize each other’s strengths. Communicate during the race. If one of you is feeling strong, maintain that pace and encourage the other to push through. A strong team is a happy team!
• Practice Transitions: During your training, practice transitioning between exercises quickly. Set up a mini-course that mimics the race layout and focus on minimizing downtime between exercises.

Conclusion:

Niek and Marco, you both have the potential to improve significantly and climb the ranks in your next Hyrox event. Remember, “You are not your mistakes. You are not your struggles. You are you, and you are enough.” Keep grinding, keep pushing, and remember to embrace the sweat—it's just fat crying! 💪💥

Stay focused on your goals, tackle those segments that need work, and come back even stronger. You’ve got this, and I’m here to help you every step of the way. Until next time, keep hustling, and let’s make those improvements count!

Yours in strength and sweat,

The Rox-Coach