Anique Roona, Daphne Keizer Hyrox Result

Overall Performance:

Anique Roona and Daphne Keizer, you ladies crushed it at the 2025 Heerenveen Hyrox competition! Finishing in the top 97% overall and top 96% in your age group is no small feat. Your overall time of 01:41:11 shows you’ve put in the work, and it’s paying off. Now let’s take a closer look at how you performed, especially in terms of pacing and strength versus running profile.

First off, your total running time of 51:15 was a solid 06:35 below the average for your finish time, indicating a strong running profile. This tells me you’ve got the speed and endurance to power through those distances. However, it also points to a potential need for increased strength training to balance your performance. Remember, in Hyrox, it’s not just about running; it’s about being a complete athlete. You can’t just run like the wind and expect to lift like a feather! 🏃‍♀️🦸‍♀️

Looking back at your previous races, it’s clear you’ve made significant progress. Your average running splits have improved, but there are still areas to tighten up. The pacing in your first running segment was a bit faster than average, which is great! However, as we progress through the race, we notice a gradual increase in your running times. This suggests that fatigue may have set in, or that transitions could be optimized better. It’s time to dig deeper and find that balance!

Segments & Race Analysis:

Analyzing your splits, we see a mix of strengths and weaknesses. You hit an impressive time in the ski erg (04:42) and the burpees broad jump (05:06), both showing you’re in fantastic shape and have solid technique. The sled push and pull times were also respectable, but there’s room to shave off some seconds.

One of the more concerning aspects is the roxzone, where you spent 13:07. That’s a whopping 5:11 longer than average! This indicates either a slower transition or more time resting than other competitors. Let’s tackle that! The goal should be to transition like a gazelle, not a sloth. 🦒💨

Your running segments showed variability. Starting strong with a 5:48 in your first run is great, but the times increased in subsequent running segments. The third running segment was particularly slower at 6:17, which could indicate fatigue setting in. You want to maintain a consistent pace throughout the race to ensure you don’t burn out too early.

Segments to Improve:

Now, let’s identify your areas of improvement and how to tackle them:

• Burpees Broad Jump (BBJ) - Current Time: 05:06; Potential Improvement: 00:32 (to 04:34); Focus during training: 34%
  To improve BBJ, focus on explosive power and endurance. Incorporate plyometric exercises like box jumps and broad jumps into your routine. Practice burpees with a focus on speed and technique. Aim for sets of 10-15 with minimal rest in between.
• Wall Balls - Current Time: 05:36; Potential Improvement: 00:25 (to 05:11); Focus during training: 26%
  Wall balls can be brutal, but they’re also a great way to build strength and endurance. Incorporate heavier wall balls into your training sessions and focus on keeping a steady rhythm. Practice sets of 20-30 reps, focusing on form and minimizing rest. Consider pairing them with a short run to simulate race conditions.
• Sandbag Lunges - Current Time: 05:28; Potential Improvement: 00:23 (to 05:05); Focus during training: 24%
  To improve your sandbag lunges, work on your leg strength and stability. Use a weighted vest or perform lunges with a heavier weight. Incorporate stability exercises like single-leg deadlifts and Bulgarian split squats to enhance your balance and strength.

Race Strategies:

Now that we’ve identified your segments for improvement, let’s discuss some race strategies:

• Pacing: Start strong but don’t go all out in the beginning. Aim for a moderate pace that you can sustain. A good rule of thumb is to run the first segment at about 85% effort, then gradually increase your intensity as you progress.
• Transitions: Practice your transitions during training. Set up mock transitions to simulate race conditions. Remember, every second counts! Think of yourself as a pit crew for a race car; you want to get in and out quickly.
• Mindset: Stay mentally strong throughout the race. Remind yourself of your capabilities and visualize your success. As David Goggins says, “The only way to prove you are a winner is to get out there and win.”
• Nutrition & Hydration: Make sure you’re fueling properly leading up to the race. Stay hydrated, but don’t overdo it. A good rule of thumb is to drink enough to keep your urine light-colored.

Conclusion:

Anique and Daphne, you’ve got an incredible foundation to build upon. With a few tweaks and dedicated training in the identified areas, you’re looking at even greater performance in your next Hyrox competition. Consider setting your sights on an upcoming event, whether it’s another local competition or aiming for a larger regional event. The goal is to keep pushing your limits. “You are never too old to set another goal or to dream a new dream.”

Stay motivated, support each other, and remember to have fun along the way! After all, it’s not just about the finish line, but the journey and how you get there. Keep grinding, keep smiling, and let’s crush those goals together! 💪💥🏆

This is Rox-Coach, and I’m here to help you unlock your full potential! Let’s get to work!