Bram Rekers Hyrox Result

Overall Performance:

Bram, your recent performance at the 2025 Heerenveen Hyrox event truly showcased your growth as an athlete, and I want to commend you for the progress you've made since your last races. Finishing with an overall time of 01:21:59 places you in the top 49% overall and 56% in your age group. That's solid work! 🚀

When we look at your pacing strategy, it appears that you started off strong but potentially went a bit too fast in the first running segment, which can throw off your rhythm later on. Your total running time was 40:12, which is notably faster than average. This suggests you have a strong running profile, but we need to ensure that your strength segments keep up with your speed. Remember, even the fastest cheetah can’t outrun a lion if it gets tired! 🦁

Comparing your current race to your past performances, you've improved significantly from 2024 Maastricht, where you finished at 01:28:50, showing a remarkable time drop of 06:51! Your progression shows that the work you’re putting in is paying off, and that's something to be proud of. Keep that momentum going! 💪

Segments & Race Analysis:

Your splits give us a clear picture of where you excelled and where there's room for improvement. Here’s a general breakdown:

• Running Segments: You started off with a strong pace in Running 1 (04:19) and maintained a consistent effort through Running 2 (04:35). However, you slowed down in Running 3 (05:08) and Running 4 (05:10). This indicates that while you have speed, maintaining that pace through all segments will be crucial.
• Strength Segments: Your Sled Push (03:14) and Sled Pull (05:35) were below average, particularly the Sled Pull, where you were 40 seconds slower than average. This is an area that we must focus on improving.
• Roxzone: You spent 7:49 in the Roxzone, which is 1:53 slower than average. This indicates that you might have taken longer rests or struggled with transitions. Working on your overall fitness and transition speed is essential to minimize this downtime.

Overall, you showed good endurance and speed, but we need to work on that strength and transition efficiency to elevate your performance further. Remember, it’s all about turning those weaknesses into strengths! 🔄

Segments to Improve:

Now, let’s dig into the segments that have the most potential for improvement:

• Total Running Time:
  • Potential Improvement: 02:18 (from 40:12 to 37:54)
  • Focus during Training: 84%
  • Training Strategies:
    • Interval Training: Incorporate short, high-intensity intervals (e.g., 400m sprints) into your running routine. This will help boost your speed and endurance simultaneously.
    • Long Runs: Schedule weekly long runs at a steady pace to build endurance. Focus on maintaining a consistent heart rate.
    • Pacing Strategy Practice: During training, simulate race conditions by practicing your pacing strategy for the first few segments. Start at 85% effort and maintain that through to Running 3.
• Sandbag Lunges:
  • Potential Improvement: 00:21 (from 05:11 to 04:50)
  • Focus during Training: 12%
  • Training Strategies:
    • Strength Training: Include weighted lunges in your regular strength workouts. Aim for 3 sets of 8-12 reps on each leg, gradually increasing weight.
    • Technique Drills: Focus on your form during lunges. Ensure that your front knee does not extend past your toes, and engage your core for stability.
    • Transition Drills: Practice quick transitions from running to sandbag lunges to simulate race conditions. Speed up your movements and reduce downtime between exercises.

The key here is consistency in training and focusing on these specific areas. Let's turn those weaknesses into strengths so that you can crush the competition! 🏆

Race Strategies:

As you prepare for the next races, here are some strategies to consider:

• Pacing: Start strong, but resist the urge to sprint out of the gate. Aim for a consistent pace that you can maintain throughout the race, especially during the first two running segments.
• Transitions: Keep your transitions as smooth and quick as possible. Practice switching between running and strength exercises during your training sessions to build efficiency.
• Mental Focus: Stay mentally tough. Use breathing techniques and positive affirmations to keep your mind sharp and focused during the race. Remember, “It’s not about being the best. It’s about being better than you were yesterday.”
• Nutrition: Ensure you’re fueling your body properly in the days leading up to the race. A well-fed body performs better, and don’t forget to hydrate!

Use these strategies to steer your performance in the right direction. You have the tools to succeed; now it’s about applying them!

Conclusion:

Bram, your journey in Hyrox is just getting started, and you’re moving in the right direction. With your next races in Utrecht, Maastricht, and Hamburg on the horizon, now is the perfect time to focus on your training and these areas for improvement. Remember, “You are your only limit.”

Keep that fire burning, embrace the grind, and let’s turn those potential improvements into reality. You’ve got this! 💥

As you prepare for your upcoming events, keep your goals in sight and remember to enjoy the process. It’s not just about the finish line; it’s about who you become in the process. Let’s make every training session count, and I’m excited to see what you’ll achieve next. Keep pushing, keep striving, and let’s set some new personal bests! You’re not just training for a race; you’re training for greatness. Let’s go! The Rox-Coach is here to support you every step of the way!