Anna Visser, Charlotte Kraaijenbrink Hyrox Result

Overall Performance:

Hey Anna and Charlotte! First off, massive kudos to both of you for your performance at the 2025 Heerenveen event! Finishing 21st overall and 11th in your age group is no small feat, especially in a competitive field of 70 athletes. Your overall time of 01:15:32 showcases your hard work and dedication. Let's break down what went well and where we can kick things into high gear for future races. 💪

Looking at your pacing, Anna, your total running time of 39:15 is impressive, coming in 1:47 faster than average. This indicates that you have a strong runner profile! Charlotte, while you also performed well, the total running time suggests an opportunity to enhance your speed. Both of you displayed solid endurance and strength, but we need to tweak a few areas to unleash your full potential.

Compared to your previous races, this performance is a marked improvement. In the 2024 Madrid race, Anna, you finished 4:10 slower, and Charlotte, you were 3:21 behind your current result. This shows that you’ve both made significant strides in your training and racing strategies. Let's keep that momentum rolling! 🏆

Segments & Race Analysis:

Now, let’s dive into the segments. Your splits indicate a solid start, but there are key areas that need some polishing:

• Running 1: You kicked off with a 04:25, which is a solid start, but you were 15 seconds slower than the average. This shows potential for a stronger kick-off in future races.
• Ski Erg: A 04:16 is pretty close to the average, but there’s room to shave off a few more seconds.
• Sled Push: At 02:11, you were slightly slower than the average. Pushing a sled is all about strength and technique; we’ll work on that.
• Sled Pull: This segment took you 04:51. Here’s a big opportunity for improvement. You can easily shave off close to a minute with focused training!
• Farmers Carry: 02:08 is solid, but we can squeeze more out of this section too.
• Roxzone: Your 06:57 was 55 seconds slower than average. This is where we need to focus on transitions and overall fitness to cut down on downtime.

Overall, your segments reveal that while your running segments are strong, the strength-based segments, particularly the Sled Pull and Sandbag Lunges, need more attention. This will help you balance out your hybrid athlete profile even more effectively.

Segments to Improve:

Let's take a closer look at the segments where you have the most potential for improvement:

• Sled Pull:
  • Current Time: 04:51
  • Target Time: 04:05
  • Focus during Training: 34%
  • Potential Improvement: 00:46

  Training Strategy: Incorporate more sled pulls into your routine. Focus on explosiveness off the line and maintaining a low center of gravity. Consider using resistance bands to develop the pulling strength, and perform sled pulls with varied weights to build both endurance and power.

• Sandbag Lunges:
  • Current Time: 04:14
  • Target Time: 03:34
  • Focus during Training: 30%
  • Potential Improvement: 00:40

  Training Strategy: For sandbag lunges, practice with varied weights and ensure your form is perfect. Focus on engaging your core and keeping your knee aligned with your ankle. Try to incorporate lunges into your leg days, focusing on speed and stability.

• Farmers Carry:
  • Current Time: 02:08
  • Target Time: 01:46
  • Focus during Training: 16%
  • Potential Improvement: 00:22

  Training Strategy: For the Farmers Carry, practice carrying heavier weights over shorter distances to build strength. Focus on grip strength and posture during the carry. Incorporate carries into your conditioning sessions to simulate race conditions.

By focusing on these segments, you can turn your weaknesses into strengths, and trust me, the results will speak for themselves. Remember, it’s not about how you start; it’s about how you finish! 💥

Race Strategies:

Now, let's talk race strategies. Here are some actionable tips to implement during your future races:

• Pacing: Start strong but controlled. Avoid going out too fast in the first segment. Aim for a pace that feels sustainable but still challenges you. You both have the potential to push harder in the early stages.
• Transitions: Work on your transitions between exercises. The Roxzone is crucial; use that time wisely. Practice moving quickly from one exercise to the next during training sessions to simulate race conditions.
• Mindset: Adopt a "stay in the moment" approach. Focus on each segment as it comes, rather than worrying about the distance left. Remember what David Goggins says: “The only way to get to the other side is to push through.”
• Teamwork: As a doubles team, communicate effectively during the race. Support each other during transitions and share the load during strength segments.

With these strategies, you can enhance your performance and push each other to new limits. Remember, it’s not just about individual improvement; it’s about lifting each other up as a team!

Conclusion:

So, as you gear up for your next races—HYROX Utrecht, Maastricht, and Intersport HYROX Hamburg—keep these training and race strategies in mind. You’ve already shown incredible progress, and with focused training on your identified segments, you’ll be unstoppable. In the wise words of Jocko Willink, "Discipline equals freedom." Embrace the grind, and don’t shy away from pushing those limits. 🏆

Let’s keep the momentum going, and remember, every workout is a step closer to your goals. Keep smashing those workouts, Anna and Charlotte, and let’s show Heerenveen what you’re made of next time! 💪

Stay fierce, stay focused, and let’s get after it! Remember, I’m here as your Rox-Coach, ready to support you every step of the way!