Angelo De Krom, Jesse Van De Luitgaren Hyrox Result

Overall Performance:

Angelo De Krom and Jesse Van De Luitgaren, your performance at the 2025 Heerenveen Hyrox event was commendable! Finishing in 1:09:44 puts you at 48th overall, which is no small feat out of 92 athletes. In your age group, you secured the 26th position, ranking in the top 57%. Your total running time of 35:18 indicates that you have a stronger running profile, outperforming the average by 2:48, which is impressive. However, let's not get too comfortable—there's always room for improvement!

Your pacing strategy seemed to start off a bit too fast, especially in the first running segment where you clocked in at 3:42. While it’s great to hit the ground running (pun intended!), this may have cost you some stamina later in the race. The rest of your race segments show that you’re not just a runner; you also have the potential to build strength to complement that speed, especially as you progress to a higher level of competition. Remember, "The only easy day was yesterday." - Jocko Willink 💪

Segments & Race Analysis:

Let’s break down your race segments to see where you excelled and where there's room to buff up your performance:

• Running 1: 03:42 - You started off strong, but it placed you in the 30th percentile. The adrenaline might have pushed you a bit too hard too early.
• Ski Erg: 03:42 - Right on the average, but it seems like you could push a bit harder here.
• Running 2: 04:01 - Slower than your first run, which is expected, but still a solid performance.
• Sled Push: 02:16 - A bit slower than average, so this is an area we need to focus on for strength and technique.
• Running 3: 04:25 - Good, but still slower compared to your first two runs; you might be starting to feel the fatigue.
• Sled Pull: 04:36 - Here’s a segment where we can definitely improve; it’s significantly slower than average.
• Burpees Broad Jump: 03:06 - You’re in the 77th percentile here, which is solid! Keep that explosive power going.
• Running 5: 04:43 - Starting to see a pattern of fatigue; it’s okay, just a learning curve.
• Rowing: 04:30 - A little slower than average; focus on maintaining that strong pull technique.
• Farmers Carry: 01:50 - Strong performance here, keep it up!
• Sandbag Lunges: 04:02 - A bit slower; this segment can be improved with targeted strength work.
• Wall Balls: 04:18 - Not too shabby, but we can shave off some time here with technique tweaks.
• Roxzone: 06:12 - This time is slower than average, which indicates that you may have spent more time transitioning or recovering. Every second counts, so let’s work on that!

Segments to Improve:

Now, let's zero in on the segments that stand out as opportunities for improvement:

• Sled Pull: Current Time: 04:36; Target: 03:57
  Potential Improvement: 00:39 (Focus during training: 21%)
  Training Strategy: Incorporate heavy sled pulls and resistance training (think deadlifts and rows). Focus on explosive movement to build strength, and practice transitioning from running to sled pulls to simulate race conditions.
• Sandbag Lunges: Current Time: 04:02; Target: 03:27
  Potential Improvement: 00:35 (Focus during training: 19%)
  Training Strategy: Add weighted lunges and focus on form. Try single-leg variations and incorporate explosive movements, such as jumping lunges, to develop strength and endurance.
• Burpees Broad Jump (BBJ): Current Time: 03:06; Target: 02:34
  Potential Improvement: 00:32 (Focus during training: 17%)
  Training Strategy: Emphasize your explosiveness with plyometrics. Include box jumps and burpee variations in your routine, focusing on quick transitions between reps.
• Wall Balls: Current Time: 04:18; Target: 03:57
  Potential Improvement: 00:21 (Focus during training: 11%)
  Training Strategy: Focus on technique first; ensure you are squatting low and throwing the ball high. Incorporate higher-rep workouts to build endurance.
• Sled Push: Current Time: 02:16; Target: 01:57
  Potential Improvement: 00:19 (Focus during training: 10%)
  Training Strategy: Include speed drills with lighter sleds to improve your push technique. Strength training for legs and core will give you the extra power you need!
• Rowing: Current Time: 04:30; Target: 04:11
  Potential Improvement: 00:19 (Focus during training: 10%)
  Training Strategy: Work on your rowing technique. Focus on your stroke efficiency and include intervals in your training for both speed and endurance.

Race Strategies:

Here are some strategies to keep in mind for your next race:

• Pacing: Start off steady. It's a marathon, not a sprint! Control your pace early on to ensure you have enough energy for the latter stages.
• Transitioning: Minimize downtime between exercises. Practice quick transitions in your training to simulate competition pressure. Every second counts!
• Fueling: Make sure you’re fueling properly before the race and during if needed. Hydration is key; don't let yourself go dry.
• Mindset: Keep a positive mindset. Remember, "You are the only one who can limit your greatness." - David Goggins. Embrace the grind!

Conclusion:

Angelo and Jesse, your performance was impressive, but with each race, there's an opportunity to grow stronger and faster. Keep pushing your limits and challenging yourselves; success is just outside your comfort zone! Your next races are a chance to put this knowledge into practice. Remember, every training session, every sweat, and every drop of determination counts.

Stay motivated and keep that competitive spirit alive. If you can dream it, you can achieve it! 🏆 Let’s keep refining your training to ensure you smash those goals. "Hard work beats talent when talent doesn't work hard." - Tim Notke. The Rox-Coach is here to support you every step of the way! 💥