Robert Stols Hyrox Result

Overall Performance:

Robert, you’ve shown impressive growth in your Hyrox journey, and your recent performance at the 2025 Barcelona event is a testament to your hard work. Finishing 24th overall and 5th in your age group (35-39) out of nearly 2,000 competitors puts you in the elite tier, and let’s not forget that you’re in the top 1% of your category! That’s not just good; that’s phenomenal! Your overall time of 01:02:22 indicates a solid pace and reflects your dedication to training.

Your total running time of 31:20 is notably faster than the average, suggesting you have a runner's profile. This gives you an edge in the running segments, but it also means we need to focus on enhancing your strength in the exercises. Your running splits indicate that you have the endurance, but pacing could be fine-tuned. Comparing this race with your previous ones, it’s clear you’ve improved your overall time significantly from 2023 Amsterdam (01:07:09) and 2024 Maastricht (01:05:18). Keep this momentum going!

Segments & Race Analysis:

Let's break down your race performance. You started strong, but some segments showed that you might have started too aggressively, especially in the running segments. Your first running split was 03:34, which is slightly faster than average, landing you in the 14th percentile. This indicates that while you have the speed, you might be burning out too quickly at the start. As the race progressed, we saw a dip in your performance in segments like Sled Push and Sandbag Lunges, where you lost some precious seconds. The Roxzone time was also above average, suggesting that transitions could use some tightening up. We can leverage your solid running to help balance these segments.

Segments to Improve:

• Sled Push - Current time: 02:37 (36th percentile). Potential Improvement: 00:53, aiming for 01:44. Focus during training: 41%. Drills: - Heavy sled pushes: Aim for short, explosive bursts on the sled. Try 4x30 meters with maximum weight, resting adequately in between. - Leg strength training: Incorporate squats and lunges into your routine, focusing on explosive movements. - Plyometrics: Box jumps and broad jumps will improve your explosive strength. Aim for 3 sets of 10 reps.
• Sandbag Lunges - Current time: 03:43 (9th percentile). Potential Improvement: 00:32, aiming for 03:11. Focus during training: 25%. Drills: - Weighted lunges: Increase the load gradually. Start with your body weight, then add a sandbag or kettlebell. - Split squats: These will help build your unilateral strength, so you can tackle the lunges with better control. - Endurance sets: Focus on longer sets (3x15 reps) to build stamina in the lunging position.

By concentrating on these two segments, we can turn weaknesses into strengths. Remember, improving these areas will not only enhance your overall performance but also help you maintain a competitive edge in your upcoming races.

Race Strategies:

• Pacing: Learn to control your pace from the start. You have the speed; now it’s about strategic pacing. Consider starting slower, especially in running segments, to maintain energy for the strength segments later in the race.
• Transition Training: Make your transitions as efficient as possible. Practice moving from one exercise to the next seamlessly. Set up mock race conditions where you transition between exercises quickly. Consider using a stopwatch to track your improvement.
• Nutrition & Hydration: Don't underestimate the power of fueling your body correctly before and during the race. Experiment with pre-race meals and hydration strategies during training to find what works best for you.
• Visualisation: Before the race, visualize each segment, especially those that need improvement. Picture yourself executing the Sled Push and Sandbag Lunges with perfect form and speed. “What the mind can conceive, it can achieve!”

Conclusion:

Robert, your performance in Barcelona is a bright spot in your Hyrox journey. You’ve made significant strides, and your current trajectory suggests that you’re on the brink of breaking even more personal records. For your next races in Valencia, Bordeaux, and Madrid, focus on the identified segments and strategies to maximize your potential. Remember, every second counts, and with a few tweaks, you can slice through your competition like a hot knife through butter! 💪

Keep pushing your limits, and don’t forget: “You are not just a competitor; you are a warrior!” Let’s turn those weaknesses into strengths and make sure you dominate the next race. And remember, if running was easy, it would be called 'walking'! Keep moving forward, and see you in the Roxzone! 💥

Yours in strength, The Rox-Coach