Michelle Melissen, Annemiek Jeannet Van Noord Ev De Kruijf Hyrox Result

Overall Performance:

Michelle Melissen and Annemiek Jeannet Van Noord Ev De Kruijf delivered an impressive performance at the 2025 Heerenveen Hyrox event, finishing in overall rank 66 out of 70 competitors, placing them firmly in the top 94%. With a total race time of 01:36:14 and a total running time of 51:19, they showed commendable endurance and strength. Their best running lap clocked in at 05:54, which is a solid pace, indicating a respectable running profile. However, the total running time was 02:03 slower than the average, suggesting that while their running endurance is good, there’s room for improvement.

Looking at their pacing, it seems like they started strong but faced some challenges in maintaining that momentum, especially during the latter segments of the race. Comparing to previous races, there's a visible trend where they have improved their ski erg and rowing performances, but the wall balls and farmers carry segments remain areas that need more focus. Remember, “The only way to achieve your best is to push past your limits!” 💪

Segments & Race Analysis:

The race comprised various segments that tested both strength and running endurance. Here's a breakdown of how the segments performed compared to the average:

• Running 1: A strong start at 05:47, but 17 seconds over average indicates they might have gone out a bit too fast. A strategic approach here could improve their overall pacing.
• Ski Erg: 04:46 was a solid effort, in the 87th percentile, showing good upper body strength and endurance.
• Running 2: A slight dip to 05:54 (-28 seconds compared to average) suggests fatigue setting in early. A focus on pacing strategy and endurance could enhance their performance here.
• Sled Push: 02:29, 16 seconds slower than average—this is a key area for strength training. More focus on leg strength could yield better results.
• Running 3: 06:20, which was 24 seconds slower than average, indicates a need for better management of energy throughout the segments.
• Sled Pull: A 05:56 performance shows they are strong in this segment, ranking in the 87th percentile.
• Burpees Broad Jump: 03:48 was 29 seconds slower than average, suggesting fatigue impacted their agility and speed.
• Rowing: A solid 05:30 puts them in the 95th percentile, showcasing great power and endurance in this area.
• Farmers Carry: At 01:49, they were 15 seconds slower than average. This indicates a lack of grip strength and core stability.
• Sandbag Lunges: A 04:09 is a weak spot, being 34 seconds slower than average. We need to work on explosiveness here.
• Wall Balls: A tough segment at 04:08, which is 1:02 slower than average. More core and shoulder endurance training is essential.
• Roxzone: 12:25, 4 minutes slower than average, indicates potential issues in transitions and overall fitness. This is a crucial area for improvement.

Segments to Improve:

Now, let’s dive into the segments that need the most attention:

• Running Total:
  • Potential Improvement: 00:33 (From 51:19 to 50:46)
  • Focus during training: 50%
  • Strategy: Incorporate interval training to improve speed and endurance. Long runs at a conversational pace will build aerobic capacity, while sprint intervals will enhance speed. Aim for 1 long run, 1 speed session, and 1 tempo run weekly. Don’t forget to work on your pacing to avoid burning out too early!
• Rowing:
  • Potential Improvement: 00:18 (From 05:30 to 05:12)
  • Focus during training: 27%
  • Strategy: Focus on technique and power output. Incorporate 10 x 500m row sprints at a high intensity, with 2-3 minutes rest in between. This will help build explosive strength and improve overall rowing efficiency.

Race Strategies:

As you prepare for your next race, consider these strategies to maximize your performance:

• Pacing: Start at a manageable pace. It's tempting to sprint out of the gate, but remember, you have to finish strong! A controlled start can save your legs for the later segments.
• Transitions: Work on your transitions between exercises. The Roxzone time was significantly slower than average—focus on quickly switching gears. Practicing quick transitions in training will help you shave valuable seconds.
• Breathing: Keep your breathing steady throughout the race. Focus on deep belly breathing to ensure you're oxygenating your muscles effectively.
• Nutrition: Make sure you're fueling appropriately before and during the race. Carbs are your friend here—don’t skip the pasta the night before! 🍝

Conclusion:

Michelle and Annemiek, your performance at the 2025 Heerenveen Hyrox event shows the potential for greatness. With some targeted training, you can turn those weaknesses into strengths and come out even stronger in your next race. The next step is to plan your training around the areas identified, ensuring to focus on running endurance and rowing efficiency while also refining your strength segments. Remember, “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis.

Keep pushing yourselves! The next races are not just competitions; they are opportunities to showcase your hard work and determination. “It’s not about being the best. It’s about being better than you were yesterday.” So, lace up those shoes, load up those sleds, and let’s get to work! 💥🏆

Stay strong, stay focused, and keep smiling through every challenge! You've got this! From your Rox-Coach!