Davey Mulder, Wesley Igberase Idemudia Hyrox Result

Overall Performance:

Davey and Wesley, you both tackled the 2025 Heerenveen Hyrox competition with grit and determination, finishing with an overall time of 01:22:47. That puts you at an overall rank of 82, landing you in the top 89% of 92 athletes, and an impressive 39th in your age group, which is top 86% of 45 athletes. Not too shabby! 🏆

When we look at your pacing, it’s clear you approached the race with a bit of enthusiasm, especially at the start. Your total running time of 42:46 was about 2:23 faster than the average, indicating you might have a stronger running profile. However, your performance suggests you could benefit from improving your strength segments to balance that out. Remember, it’s not just about running fast; it’s about running smart. If you think running a marathon will get you fit, you might want to consider that running a Hyrox is like running a marathon while doing CrossFit – but with less sweat and more fun...and a lot more burpees! 😂

In comparison to your past races, this performance shows some positive strides, especially in your overall time. It's a testament to your hard work and dedication. You’ve clearly been training hard, but let’s work on refining those specific areas to elevate your game even further!

Segments & Race Analysis:

Breaking down your race performance, we see some segments where you excelled and others that could use some serious TLC. Your best running lap of 04:44 shows that you can push the pace when needed. However, your pacing in the first running segment was significantly faster than average, which might have set you up for a tougher middle and later segments. A strategy of pacing yourself could help you maintain energy throughout the race, especially as the fatigue sets in during the strength segments.

Your transitions, or roxzone times, were noticeably slower than average, indicating a need for improvement in your overall fitness and transition speed. The longer you take between exercises, the more your competitors have a chance to catch up. As they say, "Time is money," and in Hyrox, every second counts! 💥

Overall, you excelled in the Ski Erg, where you ranked 75th percentile, and the Farmers Carry, with an 81st percentile rank, but the rowing segment was a bit of a hiccup, ranking in the 98th percentile for being slower than average. It's time to turn that into a strength rather than a weakness!

Segments to Improve:

Focusing on the rowing segment, we can see a significant area for improvement. Currently, your rowing time is 05:02, and with some targeted training, you can potentially drop that to 04:32, which is a 30-second improvement. This segment should be your primary focus, so let’s break it down:

• Technique Drills: Focus on your rowing technique. Incorporate drills that emphasize proper form and breathing. The “pause and row” drill can be beneficial. Row for 20 seconds, then pause for 10 seconds, focusing on form during the pause.
• Interval Training: Add rowing intervals to your training. For example, 8 x 250 meters at a pace faster than your race pace, with 1-minute rest in between. This will build your power and speed on the rower.
• Strength Training: Incorporate full-body strength workouts focusing on back, legs, and core. Exercises like deadlifts and bent-over rows can help with the pulling motion of rowing.
• Endurance Rows: Do longer, steady-state rows at a moderate pace (20-30 minutes) to build your endurance capacity on the machine. Aim for a pace that you can sustain comfortably while still feeling challenged.
• Cross-Training: Engage in other pulling movements like kettlebell swings or pull-ups to develop the same muscle groups used in rowing.

Considering your overall fitness and the demands of Hyrox, aim for about 100% focus on improving your rowing segment in the coming weeks. Remember, "It's not about how hard you hit; it's about how hard you can get hit and keep moving forward." – Rocky Balboa. So let’s keep pushing on the rowing machine until it starts to feel like a warm-up! 😅

Race Strategies:

Here are some strategies you and Wesley can implement to improve your performance in future races:

• Pacing Strategy: For the next race, aim for a more controlled pace at the beginning. Start at a pace you can sustain, especially in the first running segment. Use the first lap to gauge how your body feels for the rest of the race.
• Transition Efficiency: Practice your transitions in training. Set up mock races where you time your transitions between exercises. If you can cut down your roxzone time, you can gain valuable seconds without extra effort in the workout itself.
• Visualize the Race: Before the event, visualize your entire race, from the start to the finish line. This mental preparation can help reduce anxiety and improve your performance.
• Strength Endurance Workouts: On days focusing on strength, include endurance elements. For example, combine sled pushes and pulls with short runs to mimic race conditions more closely.
• Post-Race Recovery: Don’t underestimate the power of recovery. Ensure you have a solid post-race routine, including hydration, nutrition, and mobility work to keep your body in optimal shape.

Remember, "Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do." Keep that love for the grind alive! 💪

Conclusion:

Davey and Wesley, your performance at the 2025 Heerenveen Hyrox was commendable, and with some focused training on your rowing segment and transition times, you can both elevate your game to a whole new level. Look ahead to your next races and set specific goals based on these insights. Use this feedback as a roadmap to guide your training sessions, and remember to take it one workout at a time.

Stay motivated, keep pushing, and remember that every drop of sweat is one step closer to your goals. As David Goggins says, "You have to build calluses on your brain just like how you build calluses on your hands." So let’s get to work! 🏋️‍♂️

Let’s crush the next race! You’ve got this! Keep striving for excellence, and remember, I’m here to support you every step of the way. This is The Rox-Coach, and I'm in your corner! 💥