Mathias Deceuninck, Aurora Papotti Hyrox Result

Overall Performance:

Mathias Deceuninck and Aurora Papotti, you both showcased extraordinary prowess at the 2025 Heerenveen Hyrox competition, finishing with an impressive overall time of 01:01:14. This performance placed you in the top 1% of 741 competitors, and the top 1% of 310 athletes in your age group — that’s no small feat! 💪

Your pacing during the race was quite strategic, but there are areas we can enhance for even greater efficiency. With a total running time of 30:09, you were significantly faster than the average by 4:02, showcasing a solid runner profile that can be further developed. Your ability to keep a steady pace throughout the race is commendable, but we need to fine-tune your transition times and strength segments to capitalize on that speed.

Looking back at your previous races, it’s clear you’ve made substantial improvements, particularly in your running segments. The drop in your overall time from 2024 Rotterdam, where you finished at 01:25:58, indicates that you’ve put in the work, and it’s paying off! Keep pushing those boundaries, because as David Goggins says, “You must be willing to work for it.”

Segments & Race Analysis:

The race was a mix of running and strength challenges, where each segment tells a story of both strength and opportunity. Here’s a breakdown of how you performed against the average competitor:

• Running 1: 03:41 (-00:13 compared to average) – Solid start, but could maintain a slightly faster pace.
• Ski Erg: 03:54 (+00:03 compared to average) – Room for improvement. Let’s focus on technique and power output here.
• Running 2: 03:37 (-00:29 compared to average) – This is your best running lap; fantastic effort!
• Sled Push: 01:46 (+00:05 compared to average) – A bit slower than the competition; let’s work on explosive strength.
• Running 3: 03:52 (-00:26 compared to average) – Consistent, but we can squeeze more speed out of this segment.
• Sled Pull: 04:37 (+01:43 compared to average) – This segment needs your attention. We’ll dive into specifics below!
• Burpees Broad Jump: 02:50 (+00:27 compared to average) – Good effort, but let’s tighten up the transitions.
• Farmers Carry: 01:45 (+00:17 compared to average) – A solid performance, but we can shave time off.
• Sandbag Lunges: 03:05 (+00:19 compared to average) – Consistent but consider improving form for efficiency.
• Roxzone: 05:30 (+01:15 compared to average) – This indicates there’s potential for better transitions.

Segments to Improve:

Let’s break down the segments that have the most potential for improvement. We’ll focus your training on these areas to turn weaknesses into strengths.

• Sled Pull:
  • Current Time: 04:37
  • Target Time: 02:35
  • Potential Improvement: 02:02 (Focus during training: 46%)
  • Training Strategies:
    • Incorporate heavy sled pulls in your weekly strength routine, focusing on explosive starts and maintaining tension throughout.
    • Perform resistance band pulls to simulate the motion and build endurance.
    • Focus on core engagement during pulls; strong core stability translates directly to strength performance.
• Burpees Broad Jump:
  • Current Time: 02:50
  • Target Time: 02:05
  • Potential Improvement: 00:45 (Focus during training: 17%)
  • Training Strategies:
    • Drill burpees with a focus on speed and form. Aim to minimize ground contact time.
    • Incorporate plyometrics to enhance explosive power.
    • Use interval training: 20 seconds of all-out burpees followed by 10 seconds of rest, repeat 8-10 times to build endurance.
• Sandbag Lunges:
  • Current Time: 03:05
  • Target Time: 02:36
  • Potential Improvement: 00:29 (Focus during training: 10%)
  • Training Strategies:
    • Practice lunges with a heavier sandbag to increase strength and stability.
    • Work on your form; ensure your knee doesn’t extend beyond your toes to prevent injury.
    • Add in tempo lunges: lower down for 3 seconds, hold for 1 second at the bottom, and explode back up.
• Farmers Carry:
  • Current Time: 01:45
  • Target Time: 01:20
  • Potential Improvement: 00:25 (Focus during training: 9%)
  • Training Strategies:
    • Increase the weight of your carries progressively, focusing on grip strength.
    • Incorporate single-arm carries to improve core stability and strength asymmetry.
• Sled Push:
  • Current Time: 01:46
  • Target Time: 01:26
  • Potential Improvement: 00:20 (Focus during training: 7%)
  • Training Strategies:
    • Work on your sled technique; make sure your body is low and your arms are straight to push efficiently.
    • Perform hill sprints with a sled to build explosive power and leg strength.

Race Strategies:

To optimize your performance in future races, consider these strategies:

• Start Strong, Finish Stronger: Begin with a controlled pace during the first running segment to avoid burning out early. It’s a marathon, not a sprint!
• Transition Efficiency: Focus on quick transitions between exercises. Practicing the flow of moving from one station to the next can save precious seconds.
• Mind Over Matter: Keep your mental game strong. As Jocko Willink says, “Discipline equals freedom.” Train your mind to push through discomfort during those challenging segments.
• Fuel and Hydrate: Ensure you’re properly fueling your body before the race. Stay hydrated and consider a light snack or energy gel before hitting the last few segments.

Conclusion:

Mathias and Aurora, your performance at Heerenveen was a testament to your hard work and dedication. With the right focus on the segments we've identified for improvement, I have no doubt you can shave even more time off your next races. Remember, every second counts in Hyrox!

Looking ahead, your next races are lined up beautifully. Aim to apply these insights for your upcoming competitions in Utrecht, Maastricht, and Hamburg. They are excellent opportunities to showcase your growth. As you prepare, keep this in mind: “Success is not owned, it’s rented, and the rent is due every day.”

Now, get out there and train like your life depends on it! You’ve got this! 💥

- The Rox-Coach