Charlotte Kobes, Debbie Haussmann Hyrox Result

Overall Performance:

Charlotte and Debbie, first off, congrats on your performance at the 2025 Heerenveen Hyrox competition! Finishing 64th overall out of 70 athletes and 25th in your age group is commendable—you're in the top 91% and 89% of your categories, respectively. Your overall time of 01:33:36 is a solid foundation to build upon, but we know you both have the potential to shave off those crucial minutes and really make your mark!

Looking at your total running time of 51:38, which is +01:05 compared to the average, it suggests you might have a runner's profile, but there’s room for improvement in your running efficiency. The pace in your first running segment was impressive at 05:02, a full 42 seconds faster than average; however, the latter runs saw a dip in pace, especially the last two segments, which were significantly slower. This indicates that while you can start strong, maintaining that intensity through all segments is key. With a best running lap of 05:31, you’ve shown you can push hard, but we need to ensure that energy management is optimized throughout the race.

Comparing this to your previous race in Amsterdam where you finished 06:21 faster, we can see that improvement is not just possible; it's within reach. The goal now is to analyze your strengths and weaknesses and develop a targeted strategy to capitalize on those insights. Let's dive deep into the segments and identify where we can make the most impactful changes!

Segments & Race Analysis:

In this race, your performance fluctuated across the segments. Your strong start in Running 1 was a great indicator of fitness, but the subsequent runs, particularly Running 5 and Running 8, showed a tendency to fade. The overall performance indicates a need to work on stamina and pacing strategy. The sled segments, while challenging, also revealed potential for improvement; the Sled Push and Sled Pull times were both notably slower than average. Moreover, the Burpees Broad Jump, while showing resilience, could definitely benefit from some fine-tuning to align better with the competition averages.

In terms of the Roxzone, your time of 08:45 was 24 seconds slower than average, which points to possible inefficiencies during transitions. Every second counts in Hyrox, and this is an area we need to address! You’ve got the speed; now let’s work on minimizing downtime to maximize output.

Segments to Improve:

Let’s focus on the segments that have the most potential for improvement:

• Total Running Time: Potential Improvement: 01:44 (From 51:38 to 49:54), Focus during training: 59%
• Burpees Broad Jump: Potential Improvement: 00:36 (From 04:49 to 04:13), Focus during training: 20%
• Sled Pull: Potential Improvement: 00:34 (From 06:07 to 05:33), Focus during training: 19%

1. Total Running Time: To bring that time down significantly, we need to incorporate interval training to build your speed and endurance. Here’s a breakdown of what to include:

• Speed Intervals: 400m repeats at 90% effort with 1:1 rest to push your aerobic capacity. Aim for 6–8 reps.
• Long Runs: Incorporate one long, slow distance run per week to build your aerobic base. Gradually increase your distance while maintaining a conversational pace.
• Tempo Runs: Once a week, do a tempo run where you run at a pace slightly faster than your goal race pace for 20-30 minutes. This will improve your lactate threshold.

2. Burpees Broad Jump: This segment can be a game-changer if you refine your technique and build explosiveness. Focus areas include:

• Drills: Incorporate a combination of burpees and vertical jumps in your workouts. Aim for sets of 10-15 reps, focusing on explosive upward movement.
• Strength Training: Incorporate plyometrics into your routine. Box jumps and jump squats are excellent exercises to increase your jump height and power.
• Form Correction: Work on ensuring your burpees are performed with a strong, explosive jump rather than just getting through the motion. Quality over quantity!

3. Sled Pull: The sled pull can be a real endurance and strength test, so here are some strategies to bring your times down:

• Weighted Sled Drags: Incorporate heavy sled drags into your training to build strength in your legs and core. Focus on keeping a steady pace while pulling.
• Core Strengthening: Work on exercises that enhance core stability, like planks and rotational movements. A strong core will provide the power you need to pull effectively.
• Technique Focus: Ensure you’re using proper form during sled pulls, engaging your legs and core effectively. Slow down your pulls in training to focus on form.

Race Strategies:

Now that we’ve identified the areas for improvement, let's talk strategy for your next race. Remember, the Hyrox race is as much about mental toughness as it is about physical strength:

• Pacing Strategy: Start strong but be mindful of your pacing in the early segments. Use the first two runs to gauge how you feel and adjust accordingly. It’s a marathon, not a sprint!
• Transition Efficiency: Practice your transition times in training. Create a routine that you can execute quickly and efficiently between exercises to minimize downtime.
• Stay Hydrated and Fuelled: During the race, ensure you’re sipping water and have a small energy source (like an energy gel) to keep you fueled, particularly before the sled segments.
• Mental Toughness: Use visualization techniques before the race. Picture yourself powering through the tough segments. Remember, pain is just weakness leaving the body! 💪

Conclusion:

Charlotte and Debbie, you both have shown incredible potential, and the time you spent in Heerenveen is just the beginning! You know the drill—focus on your strengths, but do not shy away from addressing those weaknesses head-on. The next races in Utrecht, Maastricht, and Hamburg are just around the corner, and with a little grit and determination, you can crush your previous times. Aim for small, incremental improvements, and remember: “The only way to grow is to step out of your comfort zone.” Keep pushing, keep striving, and let’s get to work! 🏆💥

Remember, Hyrox is just like a buffet—you can’t have everything at once, but with the right strategy, you can enjoy a bit of everything! 😉 Let’s get after it!

Yours in fitness,

The Rox-Coach