Martijn Ory, Bas Van Poppel Hyrox Result

Overall Performance:

Martijn Ory and Bas Van Poppel, you both tackled the 2025 Heerenveen HYROX competition with remarkable spirit! Finishing with an overall time of 01:14:44, you placed 62nd out of 92 athletes, which puts you in the top 67%. In your age group, you secured the 29th spot, marking a solid performance in the top 64% of 45 athletes. Now let's talk about your pacing. Your total running time of 41:31 was 50 seconds slower than the average, indicating that while you have the endurance to keep pushing, there's room for improvement in your speed. Overall, your performance reflects a balanced profile, but it seems like you've got a bit more running in you than strength. The good news? You’ve improved from your past races—your current result was 09:54 faster than your 2022 Amsterdam race (01:24:38), showing that you're on the right track! Keep that momentum going! 💪

Segments & Race Analysis:

Now, let’s break down the segments. You showed some strong potential but also highlighted areas where you can sharpen your edge. Here’s a quick overview of how your segments fared against the average:

• Running 1: 04:39 (63rd Percentile) - Almost spot-on, just a tad slower than average.
• Ski Erg: 03:45 (40th Percentile) - A bit of a struggle here; we can definitely work on this.
• Running 2: 04:51 (74th Percentile) - Solid effort; you're finding your rhythm!
• Sled Push: 01:58 (47th Percentile) - Not your strongest, but keep grinding!
• Running 3: 05:08 (69th Percentile) - Consistency is key; you're holding your pace well.
• Sled Pull: 03:54 (43rd Percentile) - We need to put some muscle into this one!
• Running 4: 05:12 (69th Percentile) - Staying the course, but we can speed this up.
• Burpees Broad Jump: 03:19 (84th Percentile) - Nice work! You’re flying here! 🏆
• Running 5: 05:22 (72nd Percentile) - A little slower; keep those legs churning!
• Rowing: 04:21 (67th Percentile) - A strong mid-range effort!
• Running 6: 05:22 (75th Percentile) - Solid, just keep the pace up!
• Farmers Carry: 01:43 (66th Percentile) - Not bad, but let’s aim for more weight next time.
• Running 7: 05:17 (70th Percentile) - Consistency is key, and you’re doing that well!
• Sandbag Lunges: 03:38 (56th Percentile) - A little more endurance would pay off here.
• Running 8: 05:43 (78th Percentile) - The legs might be feeling heavy, but you pushed through!
• Wall Balls: 03:43 (25th Percentile) - Holy wall balls! We can definitely improve here.
• Roxzone: 06:56 (81st Percentile) - A bit slower than average, indicating you may have spent too much time resting or transitioning.

In summary, you have solid running segments, but your strength segments need some work to bring that balance back into play. Remember, it’s not just about running fast; it’s about doing your best in every zone!

Segments to Improve:

Now, let’s talk about where to focus your efforts. Here are the segments that need attention:

• Total Running Time: 41:31 is good but can be improved to 39:54. This gives you a potential improvement of 01:37. Focus during training: 75%.
• Burpees Broad Jump: Your time of 03:19 can be trimmed down to 02:50, offering a potential improvement of 00:29. Focus during training: 22%.

Total Running Improvement: To shave off time in your running, focus on speed work and endurance training. Here are some drills:

• Interval Sprints: Incorporate sprint intervals into your training—start with 5-10 x 200m sprints at 90-95% effort, with 1-2 minutes of rest in between. This will build your speed and help you push harder in the race!
• Tempo Runs: Add tempo runs to your weekly routine. Aim for 20-30 minutes at a pace slightly faster than your goal race pace. This will help build your endurance while increasing your overall speed.
• Long Runs: Don't neglect your long runs! Aim for a steady pace over longer distances, and consider including some tempo segments within these runs.

Burpees Broad Jump Improvement: To enhance your performance in burpees broad jumps, focus on explosive strength training:

• Plyometric Drills: Incorporate box jumps and jump squats into your routine. These will develop the explosive power needed for jumping.
• Burpee Technique: Focus on form. Practice breaking down the burpee into segments—work on perfecting your push-up and jump aspects separately before stringing them together.
• High-Intensity Interval Training (HIIT): Include HIIT sessions that incorporate burpees and broad jumps, aiming for a 30-second work, 30-second rest format to build strength and endurance simultaneously.

Also, consider the possibility of compromised running performance after strength segments. If you push hard on the sled or the wall balls, you might feel fatigue in your running segments afterward. Pay attention to pacing and recovery between strength segments and running.

Race Strategies:

Here are some strategies to implement during your next race:

• Start Strong, Finish Strong: Your pacing in the first run was solid, but keep in mind to not go out too hard. Maintain a controlled pace early on to avoid fatigue later.
• Transition Efficiency: Work on your transitions! If your Roxzone is slower than average, practice moving quickly between segments in training. Set up mock races to simulate this.
• Visualize Success: Before the race, visualize each segment of the course, including how you'll handle the transitions. Mental preparedness can help you execute on race day!

Conclusion:

Martijn and Bas, you both have a bright future in Hyrox! Your hard work and determination are already showing fantastic results. With the right focus on speed, strength, and transitions, you'll continue to improve. Keep your eyes on the upcoming races: HYROX Maastricht on September 19, 2025, Intersport HYROX Hamburg on October 3, 2025, and HYROX Utrecht on November 28, 2025. Each race is a chance to apply what you learn and keep pushing your limits!

"The only way to achieve the impossible is to believe it is possible." Remember, every bit of effort counts, and I believe you can push through any wall! 💥 Keep it up, and let's smash those next races together! You got this, Rox-Coach out!