Antonie Lokhorst Hyrox Result

Overall Performance:

Antonie, you’ve put in some solid work at the 2025 Heerenveen Hyrox event, finishing with a time of 01:14:15. That places you in the top 22% overall and top 28% in your age group. Not too shabby for a competition with 216 athletes! Your pacing strategy appears to be well thought out, but there’s always room to refine and optimize your performance. With a total running time of 35:20, you’re slightly faster than average by 25 seconds, indicating that you lean more toward a running profile. However, some segments reveal that your strength endurance needs a little more love, especially in the sled push and pull, where you lost significant time compared to your peers. When we look back at your previous races, you’ve shown improvement, but consistency in performance across all segments will be key to breaking deeper into the top ranks. Remember, every race is a chance to learn, adapt, and conquer! 💪

Segments & Race Analysis:

Let’s dig into those segments. You started strong with Running 1, clocking in at 04:06, which is a tad slower than your fastest lap but shows you have the capacity to push yourself. Your Ski Erg performance was commendable, just a second off the average, but it’s your sled segments that really need attention. The sled push at 02:44 and sled pull at 04:35 are areas where you can gain a lot of ground. Every second counts, and there’s a lot of potential to make some serious gains here! Comparing your segments to the average across the board, the Burpee Broad Jump is a standout where you outperformed the average by a minute. That’s a solid strength area for you—just think what you could do if you applied that same energy to the sleds! Your Roxzone time of 06:29 suggests that there’s some room for improvement in transitions. Getting that time down could be the difference between standing on the podium and just missing it. Remember, transitions are where the magic happens! 🔄

Segments to Improve:

Now, let’s break down those segments with the greatest potential for improvement:

• Burpees Broad Jump
  • Current Time: 04:52
  • Potential Improvement: 01:20 (target time: 03:32)
  • Focus during Training: 46%

  To turn this into a strength, focus on explosive power and conditioning. Incorporate plyometric drills into your training, such as box jumps and broad jumps, paired with burpee variations. Aim for 3 sets of 10 reps, focusing on speed and form. Working on your core stability will also help maintain your power through the movement.

• Total Running Time
  • Current Time: 35:20
  • Potential Improvement: 00:51 (target time: 34:29)
  • Focus during Training: 29%

  Since your running is solid, we’ll want to maintain that while also building strength. Incorporate interval training sessions, where you alternate between sprinting and jogging. Try doing 6x400m sprints at 80-90% effort with 2 minutes of rest in between. This will improve both your speed and endurance, making you a more well-rounded athlete.

• Wall Balls
  • Current Time: 05:40
  • Potential Improvement: 00:17 (target time: 05:23)
  • Focus during Training: 9%

  While this segment isn’t your worst, every second counts! Focus on form and efficiency. Work on your squat depth and throw technique. Consider dedicating a portion of your training to EMOM (Every Minute on the Minute) workouts, where you do a set number of wall balls each minute for 10 minutes. This will help improve your endurance and speed through the movement.

Race Strategies:

During the race, consider these strategies to maximize your performance:

• Pacing Strategy: Start strong but not to the point of burnout. Maintain a steady pace for the first half of the race and then push your limits in the second half. Your ability to pace strategically will set you up for a strong finish.
• Transition Focus: As you come off each exercise, practice quick transitions. Have a mental checklist for what you need to do to get from one segment to the next efficiently.
• Positive Self-Talk: Remember to engage in positive self-talk throughout the race. Remind yourself of how hard you’ve trained and visualize crossing the finish line strong! It’s all about the mindset! 🧠

Conclusion:

Antonie, you have a lot of potential, and with the right focus on your weaknesses, you can turn these into strengths. The upcoming races will be opportunities to put this plan into action, so consider setting your sights on the next Hyrox event. Remember, “The only easy day was yesterday.” Keep pushing yourself! The path to greatness is paved with discipline, determination, and a bit of sweat. 💥 Let’s get to work on turning that potential into reality! Together, we’ll break down barriers and reach new heights. You’ve got this! And remember, if anyone asks why you're out there training, just tell them you’re chasing greatness—because that’s exactly what you’re doing! Keep grinding, and let’s make that podium your next destination! 🏆

Stay strong, stay focused, and keep the spirit alive!

— The Rox-Coach