Niels Van Setten, Mike Van Setten Hyrox Result

Overall Performance:

Van Setten Niels and Mike, you both showed tremendous heart and grit out there in Amsterdam! Finishing with an overall time of 01:33:40 places you in the top 61% out of 1258 athletes, which is no small feat. You’ve got a solid foundation, but there's room for improvement to really make your mark. Your pacing in the early running segments indicates you might have started a bit on the slow side, especially with the first lap being 00:53 slower than average. That tells me you could have pushed a little harder right from the get-go. Your total running time of 00:54:25 is 00:18 slower than average, indicating that you lean more towards a strength profile rather than a pure runner's profile. Embrace that! Hyrox is all about being a hybrid athlete, so let’s capitalize on your strengths and refine those areas that need a little extra love.

Segments to Improve:

1. Burpees Broad Jump (00:07:35): This was your slowest segment, clocking in a whopping 03:38 slower than average. It’s time to kick it into gear here! Focus on explosiveness and rhythm. To improve this, try the following drills:

• Burpee Box Jumps: Incorporate box jumps into your burpee routine. This will build explosive power and help with the jumping aspect.
• Speed Burpees: Set a timer for 30 seconds and see how many burpees you can do while maintaining good form. Aim to increase this number each week.
• Broad Jump Drills: Work on your broad jumps separately. Focus on your landing technique, ensuring you land softly and can quickly transition into the next movement.

2. Wall Balls (00:05:31): This segment was not far behind and was 00:29 slower than average. To attack this, work on your squat depth and your throwing technique. Here are some drills:

• Wall Ball Technique Practice: Spend time practicing your squat and throw technique. Focus on your breathing and rhythm.
• Weighted Squats: Incorporate heavy squats into your routine to improve your strength and depth, which will help your wall ball efficiency.
• Plyometric Work: Add explosive movements like jump squats to your training to build the necessary power.

3. Total Running Time (00:54:25): This indicates you need to work on your endurance and speed. Incorporate longer interval runs into your training. Here’s how:

• Interval Training: Try 800m repeats at a pace slightly faster than your average race pace. Rest for equal time before your next interval.
• Long Runs: Include one long run each week at a conversational pace to build your aerobic base.
• Tempo Runs: Add a tempo run to your weekly schedule, where you run at a challenging but sustainable pace for 20-30 minutes.

Race Strategies:

During your next race, consider these strategies:

• Pacing: Start strong but controlled. Aim to hit your target pace early on and maintain it. Avoid the temptation to sprint out of the gate.
• Transitions: Focus on making your transitions seamless. Practice moving from running to exercises without losing momentum during training.
• Breathing Techniques: Incorporate breathing techniques during the more demanding segments to help maintain your energy and focus.

Conclusion:

Niels and Mike, you guys have what it takes to elevate your game in Hyrox! Remember, as David Goggins says, "You are not going to out-hustle me." Keep pushing your limits, and don’t shy away from discomfort. Use these insights to target your weaknesses and turn them into strengths. Every effort counts, so take each session seriously but don’t forget to enjoy the process! And hey, if you ever feel like giving up, just remember: the gym is always open, and your couch is judging you! 💪💥

Let’s keep grinding and get ready to crush that next race! You’ve got the Rox-Coach cheering you on all the way!