Bas Doosje, Sebastiaan Walraven Hyrox Result

Overall Performance:

Bas Doosje and Sebastiaan Walraven, you two have put in some serious work leading up to the 2025 Heerenveen Hyrox competition, and it shows! Finishing with an overall time of 01:19:28 places you in the top 79% of the competition, which is no small feat. With an age group rank of 11 out of 13, you're right in the mix, showing that you have the potential to climb higher with focused training. 🚀

Let’s break down your performance. Your total running time of 42:56 is 25 seconds faster than the average for your finish time, which means you’ve got a runner’s edge. However, we need to capitalize on that strength to enhance other areas. The pacing for your first running segment was solid, but there’s room for improvement in maintaining consistent speeds throughout the race. It seems you started strong, but some of your later running segments lagged slightly behind your average. Don't worry; we can work on that!

This performance is a step up from your previous races, showing that you both are on the right trajectory. Keep pushing those limits! Remember, "It’s not about the destination, it’s about the journey, and the journey is tough!" - David Goggins.

Segments & Race Analysis:

Let’s dive into the segments! Your race consisted of various exercises, and here’s how you fared:

• Running 1: 04:43 (-00:11 compared to average) (65th Percentile): A strong start, but we need to maintain that energy.
• Ski Erg: 04:12 (+00:14 compared to average) (94th Percentile): Fantastic job here! You dominated this segment; let’s keep that momentum going!
• Running 2: 05:05 (+00:02 compared to average) (82nd Percentile): Good pacing, but we can tighten it up a bit.
• Sled Push: 02:14 (-00:02 compared to average) (74th Percentile): Solid effort, but a little more strength could shave off seconds.
• Running 3: 05:21 (-00:04 compared to average) (77th Percentile): Slowing down here—let's work on maintaining that pace!
• Sled Pull: 04:31 (-00:18 compared to average) (69th Percentile): Room for improvement; we need to focus on upper body strength.
• Running 4: 05:16 (-00:14 compared to average) (72nd Percentile): A bit of a dip; let’s work on maintaining speed.
• Burpees Broad Jump: 03:19 (+00:05 compared to average) (84th Percentile): Good effort, but let’s push for speed here.
• Running 5: 05:24 (-00:11 compared to average) (73rd Percentile): Same as before—we can tighten this up.
• Rowing: 04:39 (+00:11 compared to average) (90th Percentile): Strong performance, but let’s work on efficiency.
• Running 6: 05:24 (-00:04 compared to average) (76th Percentile): Consistency is key; we want to see progression.
• Farmers Carry: 01:47 (+00:00 compared to average) (75th Percentile): Solid, but a little more strength could help.
• Running 7: 05:34 (-00:02 compared to average) (79th Percentile): A slight dip; let’s maintain that running form!
• Sandbag Lunges: 03:56 (-00:17 compared to average) (69th Percentile): Focus on strength here; we want to dominate!
• Running 8: 06:12 (+00:24 compared to average) (87th Percentile): This segment needs the most attention; let’s work on endurance.
• Wall Balls: 04:30 (-00:02 compared to average) (77th Percentile): Good effort; let’s keep pushing the weight!
• Roxzone: 07:29 (+00:37 compared to average) (87th Percentile): This indicates time spent in transition; let’s work on efficiency!

Your running performance overall suggests that while you have a solid speed base, there are segments where we can improve endurance and strength to shave off crucial seconds. The key here is to maintain a consistent pace throughout the race, ensuring that energy levels are managed effectively.

Segments to Improve:

Now, let’s focus on those segments where you lost time. The biggest potential for improvement lies in the Running 8 segment and the Sled Pull. Here’s a breakdown:

• Running 8: Current Time: 06:12, Improvement Potential: -00:30 (Focus during training: 44%)

To improve this segment, consider the following drills:

• Long Runs: Incorporate one long run each week to build endurance. Aim for a pace that feels sustainable and focus on maintaining it across varying distances.
• Interval Training: High-intensity interval training (HIIT) can boost your speed. Use a track to run 400m sprints followed by a 200m jog—repeat these intervals several times.
• Pace Runs: Once a week, practice running at your target race pace for 5-10 km. This will help your body adapt to the pace you want to maintain in the race.

For the Sled Pull, focus on strength training to enhance your upper body and grip strength:

• Deadlifts: Incorporate heavy deadlifts into your routine to build overall strength.
• Pull-Ups: These will help strengthen your back and grip for better sled performance.
• Farmer's Walk: This is great for grip strength and core stability—carry heavy weights for distance!

The goal is to turn weaknesses into strengths through focused training. Remember, "Don't stop when you're tired; stop when you're done!" - Unknown.

Race Strategies:

During your next race, consider implementing these strategies:

• Pacing: Start strong but maintain an even pace throughout the race. Don’t let the adrenaline push you into an unsustainable speed in the early segments.
• Transitions: Practice transitions during training. Make them quick and efficient to reduce your Roxzone time.
• Hydration & Nutrition: Ensure you are well-hydrated and fueled before the race. A light snack before the event can keep energy levels up!
• Focus on form: Whether it's running or performing exercises, maintaining proper form will help you conserve energy and prevent injuries.

Think of every segment as a mini-race within the race. "The only easy day was yesterday!" - Jocko Willink.

Conclusion:

Bas and Sebastiaan, you’ve shown great promise and a solid foundation in your Hyrox journey. With targeted training and a focus on your weaker segments, you can elevate your performance even further. Keep your eyes on upcoming races, and let's aim for that top 10 finish in your age group next time around!

Remember, every drop of sweat and every sore muscle is a step toward your goals. So lace up those shoes, and remember—“You are never too old to set another goal or to dream a new dream.” - C.S. Lewis. 💪💥

Keep pushing your limits, and I’ll be here to help you crush them! Let’s get to work! - The Rox-Coach