Birgit Veenstra, Popke Alle Veenstra Hyrox Result

Overall Performance:

Birgit and Popke, congrats on crossing the finish line of the 2025 Heerenveen HYROX competition! With an overall time of 02:04:32, you both placed 742nd overall and 281st in your age group, which puts you in the top 100% of all competitors. That’s a solid performance! 💪

Looking at your total running time of 01:06:53, you were -05:10 compared to the average, which shows that you have a strong running profile. You both clearly have the endurance to keep those legs moving! Your pacing was admirable; however, there’s room to optimize the running segments, especially the last few where the time lagged a bit. Remember, it’s not just about finishing; it’s about finishing strong and with purpose. After reviewing your splits, you clearly excelled in the Ski Erg, Burpees Broad Jump, and Sled Pull, showcasing your strength and teamwork. Just think of it this way: you both pushed harder than a kid trying to beat their parent in a game of Mario Kart! 🏆

In contrast, the Roxzone time stood out as an area to work on, indicating that transitions and overall fitness could use some sharpening. We want to maximize every second of the race, not just the exercise segments!

Comparing this performance to your previous races, it looks like you both have improved significantly in several areas, particularly in running speed and strength exercises. Keep building on that momentum! Remember, every race is a lesson, and every lesson is a step towards greatness. As David Goggins would say, "You are not your mistakes. You are the person you choose to become."

Segments & Race Analysis:

Let's break down the segments to see where you excelled and where you can tighten up the screws. Here’s the scoop:

• Running Segments: Your running times were overall commendable, but segments 3 and 4 showed a bit of a dip (7:50 and 8:47 respectively). You started strong with a 6:16 in the first segment, which is fantastic, but that might have led to a slower finish as fatigue set in. Pacing is key! Think about it this way: if you want to finish the race before the ice cream truck arrives, you can’t sprint the whole way!
• Ski Erg: At 4:58, you both crushed it! You were well above average here, so keep that momentum going and channel that energy into your transition times.
• Sled Push & Pull: The sled push was relatively quick, but the sled pull could use some improvements. At 6:19, you were +00:29 compared to the average. This segment is all about power and technique, so let’s refine that. Remember, “The only easy day was yesterday.”
• Burpees Broad Jump: At 7:53, you both really put in the effort. However, there’s a potential improvement of 2:36! That’s a significant chunk of time that could be shaved off with focused training.
• Roxzone: Your time of 15:39 shows there’s a need to work on transitions and overall fitness. This is the time that can often be overlooked but is crucial for overall performance. Tighten it up, and you’ll see the benefits.

Overall, your performance was strong, but it’s clear that focusing on pacing and transitions will lead to even greater results. As Jocko Willink says, “Discipline equals freedom.” Let’s get disciplined, folks!

Segments to Improve:

Now, let’s dive into the segments where there’s the most potential for improvement. Here’s where the magic can happen:

• Total Running Time: Aiming to improve from 01:06:53 to 01:00:52 is a solid goal. This represents a potential improvement of 6:01. Focus during training: 59%. To achieve this, incorporate interval training into your routine. Try fartlek runs or hill sprints to build speed and endurance. Work on maintaining a steady pace throughout your runs, especially in the latter segments.
• Burpees Broad Jump: With a potential improvement of 2:36, focus during training: 25%. This segment can be brutal, but practice makes perfect! Set up a circuit that includes burpees and broad jumps with short recovery times. Aim for high repetitions with a focus on form and explosiveness. Think about it like this: the faster you get through these, the sooner you can get to the fun stuff—like post-race snacks! 🍕
• Sled Pull: Targeting an improvement of 00:37 (from 06:19 to 05:42), focus during training: 6%. Incorporate sled pulls into your strength training routine, and work on your grip and core strength to maintain form as you pull. If you feel like you're dragging a car, you’re probably just in the right zone!
• Wall Balls: Aiming to improve your time from 06:52 to 06:30, focus during training: 3%. This segment requires both strength and endurance. Implement wall ball drills into your workouts, focusing on your squat depth and throwing mechanics. The higher you throw, the quicker you’ll finish! Remember: “You don’t get what you wish for; you get what you work for.”
• Rowing: Looking to shave off 00:21 from 05:48 to 05:27, focus during training: 3%. Work on your rowing technique to maximize your power output. Consider incorporating interval rowing sessions where you alternate between high intensity and steady-state rowing to build both strength and endurance.

Focus on these segments, and you’ll see gains that’ll make you feel like you’re running on jet fuel instead of just good old-fashioned sweat! 💥

Race Strategies:

Let’s talk strategy. In a race like HYROX, every second counts, and having a solid game plan is essential:

• Pacing: Start strong but don’t blow your load in the first segment! Aim for a consistent pace. You don’t want to be the rabbit that gets caught by the tortoise later on. Consider splitting your race into thirds in your mind to maintain focus and manage your energy better.
• Transitions: Work on your transitions to minimize downtime. Practice moving quickly from one exercise to another, and set up your gear in a way that’s easily accessible. It might sound like a small detail, but in a race, every second saved adds up!
• Hydration & Nutrition: Make sure you’re fueling your body right before and during the race. Consider small, easily digestible snacks if you’re racing longer distances or during training. Remember, it’s hard to run and chew at the same time, so pick your battles wisely!
• Mindset: As you push through the tough segments, keep your mental game strong. Remind yourself of your goals and visualize crossing the finish line as you power through. “It’s not about how hard you can hit; it’s about how hard you can get hit and keep moving forward.”

Conclusion:

Birgit and Popke, your performance in the 2025 Heerenveen HYROX race was commendable, and the potential for improvement is even more exciting! As you gear up for your next races in Utrecht, Maastricht, and Hamburg, keep these insights in mind. Your strengths are solid, but by focusing on pacing, transitions, and the specific segments highlighted, you can take your performance to the next level. 💪

In the words of Jocko Willink, “Get after it.” Let’s put in the work, embrace the grind, and remember that every rep brings you closer to your goals. Keep pushing, keep striving, and let’s crush those next races together! You’ve got this! And remember, “Suffering is a test. That’s it. Suffering is the price of admission for a good life.”

Now, go out there and make it happen! The Rox-Coach is here cheering you on! 🏆