Anne Vlottes, Suus Hettinga Hyrox Result

Overall Performance:

Anne and Suus, you both rocked the Hyrox arena at the 2025 Heerenveen event! Finishing with an overall time of 01:21:00, placing 39th out of 70 athletes, and 13th in your age group is commendable. You’ve demonstrated resilience and grit, but there’s always room for improvement, and we’re here to carve out that path to excellence! 💪

Your total running time of 43:35 is actually impressive, sitting 54 seconds faster than the average for your division, which indicates that you both have a strong running profile. This makes you more of a runner with hybrid capabilities, but we need to ensure your strength segments can keep up with your speed. If we want to be the tortoise AND the hare, we need to train like both! 🐢🐇

Looking back at your previous races, you’ve shown consistent improvement, particularly in running. However, we need to fine-tune your strength segments to match that running prowess. Remember: “It’s not about the destination, it’s about the journey”—but let’s make that journey a bit faster, shall we?

Segments & Race Analysis:

Your race split analysis reveals some fascinating insights. Starting off with a blistering pace in Running 1 (04:29), you were 29 seconds faster than the average, indicating you may have kicked off a little too quickly. This can lead to fatigue later in the race. The Ski Erg and Sled Push also showed potential areas for improvement, ranking at the 25th and 44th percentiles, respectively.

While your running segments generally showed strength, the burpees broad jump and sandbag lunges were notably slower, with the sandbag lunges ranking at a lowly 16th percentile. It’s clear these segments are your Achilles' heel. However, the good news is that these are fixable! If you can improve the way you handle these segments, you’ll see significant gains in your overall performance.

Your Roxzone time of 09:07 indicates that you spent too much time in transition. This is an area to work on, as it can be improved with better conditioning and strategy. Remember, “Every second counts!”—and in this sport, it really does.

Segments to Improve:

• Sandbag Lunges: Your time here was 03:15, which is a whopping 47 seconds slower than average! Focus on building strength and endurance through specific lunging drills. Incorporate weighted lunges into your routine, gradually increasing the weight. Aim for 4 sets of 10-15 reps, ensuring you maintain proper form. Also, practice explosive lunges to boost power.
• Roxzone Transition Time: Your Roxzone was 09:07, which is significantly longer than average. Work on improving your transitions with drills that mimic race conditions. Set up a mock race environment where you practice moving quickly between exercises. Time yourself and aim to reduce your transition time by at least 10%. This will require a combination of speed and mental preparation, so visualize your race while training!
• Burpees Broad Jump: At 03:23, you were 11 seconds slower than average. Incorporate high-intensity interval training (HIIT) into your weekly regimen. Focus on burpees with explosive jumps to develop the necessary strength and speed. Aim for 3 sets of 10 burpees with a jump, resting only 30 seconds between sets.
• Ski Erg and Sled Push: Though these segments were not the worst, they still showed room for improvement. Incorporate resistance training into your routine, focusing on upper body strength for the Ski Erg. For the Sled Push, practice pushing heavier sleds or even pushing a weighted sled on a hill to build explosiveness.
• General Conditioning: To enhance your overall fitness, integrate full-body workouts that include compound movements like squats, deadlifts, and kettlebell swings. These exercises will help strengthen your muscles and improve your endurance, particularly for the strength segments. Aim for 2-3 full-body workouts per week.

Race Strategies:

When you hit that starting line, remember to control your pace early on. You don’t want to burn out before the finish line. Here's a strategy: aim for negative splits for your runs, meaning start slower and each lap should be faster than the last. This will help manage your energy throughout the race.

During transitions, practice mental visualization. Picture yourself moving seamlessly from one exercise to the next. This mental rehearsal can decrease your transition time significantly. It’s like a magic trick—except the only thing disappearing is your transition time! 🎩✨

For the burpees, focus on rhythm and consistency. Break it down into sets of 5 or even 10 to make it less daunting. And remember, “Pain is just weakness leaving the body.” So embrace it during your training, and it will pay off during the race!

Conclusion:

Anne and Suus, your performance at the 2025 Heerenveen was solid, but I know you both have the potential to crush it even further! The key is to take these insights and turn them into actionable improvements. Keep your spirits high, and remember that every workout, every rep, and every second counts!

Looking ahead, think about your training schedule for the upcoming races. Set specific goals for each training session, focusing on the segments that need the most attention. If you can conquer these weaknesses, you’ll not only improve your overall performance but also gain confidence in your abilities.

As you continue on this journey, keep in mind: “You are your only limit.” Keep pushing, keep striving, and let’s turn those weaknesses into strengths! And remember—Hyrox is not just a race; it’s a lifestyle! 🏆💥

Stay strong, stay focused, and let’s get to work! This is The Rox-Coach signing off—let’s make it happen! 💪