Aron Karmazsin, Tasmin Weir Hyrox Result

Overall Performance:

Aron and Tasmin, you two absolutely crushed it at the 2025 Heerenveen Hyrox event! Finishing with an overall time of 01:03:30, you landed in the top 2% of 741 competitors and ranked 6th in your age group of 30-39. That's not just impressive; that's a statement! Your total running time of 33:21 was 2:09 faster than the average for your finishing time, showcasing a strong running profile. Your best running lap of 04:02 indicates that you both have some serious speed in your legs.

However, let's talk pacing. While you both started off strong, it appears you might have hit the gas a bit too quickly in some segments, particularly in the running laps. This is a common rookie mistake, and it’s crucial to find that sweet spot where you’re pushing hard but not burning out too early. Comparing this performance with past races, you’ve shown remarkable improvement, but there are still areas where we can fine-tune your game to unlock that next level of performance.

Segments & Race Analysis:

Now, let’s break down the race segments for a better understanding of where you excelled and where there’s room for improvement. Your splits reveal that while your running segments were faster than average, some of the strength-based segments didn’t quite match up.

• Running Segments: Your running times were consistently good, with only slight deviations from the average. However, the fact that you were faster than average shows you have a strong running base. This is a huge asset!
• Strength Segments: The sled push and sled pull were particularly challenging for you, with both segments lagging behind the average times. This indicates that while your endurance is solid, your strength conditioning could use some extra focus.
• Roxzone: You spent a bit too much time in transition, clocking in at 5:52, which is 1:19 longer than the average. This indicates opportunities for improvement in overall fitness and transition speed.

Segments to Improve:

Here’s where we’ll dig deep and get tactical. The segments below hold the most potential for you both to shave time off your overall performance:

• Sandbag Lunges: Current time: 03:12. Potential Improvement: 00:29 (target: 02:43). Focus during training: 19%.

  Action Plan: Incorporate lunges into your routine with added weight. Focus on form to ensure stability and strength. Try using the sandbag in various positions (overhead, front rack) to challenge your core and legs. Pair this with mobility drills to improve your range of motion.

• Sled Pull: Current time: 03:09. Potential Improvement: 00:27 (target: 02:42). Focus during training: 18%.

  Action Plan: Focus on practicing with heavier sleds to build strength. Consider doing interval pulls; short bursts of maximum effort followed by rest. Also, work on your grip strength—consider farmer's carries or dead hangs to bolster your pulling power.

• Sled Push: Current time: 01:53. Potential Improvement: 00:24 (target: 01:29). Focus during training: 16%.

  Action Plan: Push a sled with varied weights and distances. Incorporate sprints in between sled pushes to mimic race conditions. Ensure your form is solid; lean into the sled and use your legs to drive it forward, not just your upper body.

• Burpees Broad Jump (BBJ): Current time: 02:36. Potential Improvement: 00:23 (target: 02:13). Focus during training: 15%.

  Action Plan: Practice BBJs with a focus on explosiveness. Use a metronome for pacing or time your rounds to improve speed. Also, consider breaking them down into smaller sets to maintain form and reduce fatigue.

• Rowing: Current time: 04:27. Potential Improvement: 00:19 (target: 04:08). Focus during training: 12%.

  Action Plan: Incorporate interval rowing sessions with a focus on both endurance and speed. Aim for sessions that combine high-intensity intervals with longer, steady-state rows. Pay attention to your technique; efficient rowing will dramatically impact your overall performance.

Race Strategies:

Now that we’ve analyzed and identified key areas for improvement, let’s develop a strategy for your next race. Here are some tactics to consider:

• Pre-Race Warm-Up: Prioritize a dynamic warm-up that includes mobility work and light cardio to get your heart rate up. This will prep your muscles and joints for the work ahead.
• Pacing Strategy: Start strong but don’t blow your load too early. Aim to maintain a steady pace for the first half of the race. This will help you conserve energy for the latter half, especially in those strength segments.
• Transition Efficiency: Work on your transition speed during training. Set up mock race scenarios where you practice moving from one segment to another quickly. Time yourself and aim to improve each week.
• Partner Coordination: In the doubles format, communication is key. Develop a system for when to push the pace and when to hold back, especially during the running segments. Knowing each other’s strengths will help you strategize better.
• Mindset: Remember, it's you against you. Each race is another opportunity to push your limits. Visualize success and maintain a positive mindset throughout the race.

Conclusion:

Aron and Tasmin, you are on the brink of greatness, and with these personalized strategies, you can elevate your performance even further. Look ahead to your next races and set your sights on personal bests! Keep striving to break your limits, and remember: “The only thing that can stop you is you.” 🏆

Stay committed, get those training sessions in, and let’s crush those segments that need work. The next time you hit the course, you’ll be ready to unleash your inner beast! And remember, if you ever feel like quitting, just think about why you started. 💪

Keep pushing, and let’s make every workout count! You got this—let's go show the world what you’re made of!

Yours in fitness,

The Rox-Coach