Erick Hagendoorn, Petra Hagendoorn Hyrox Result

Overall Performance:

Erick and Petra, congratulations on your performance at the 2025 Heerenveen Hyrox Doubles Mixed event! Finishing with an overall time of 01:18:08 places you in the top 35% of all athletes and the top 37% in your age group. That’s no small feat! It's clear you’ve both put in the hard work leading up to this race, and it’s showing. Your total running time of 43:40, which is 29 seconds faster than average, suggests that you both possess a strong running profile, especially for your age group. However, we can see areas where you can improve to become even more competitive.

Looking at your pacing, your first running segment was slightly on the slower side, which indicates that you may have started with a bit too much caution. This can often lead to lost time later in the race as fatigue sets in. Remember, “You can’t hurt me,” as Goggins would say, so let’s embrace that mindset in future races. You should aim for a more aggressive start, which can help set the tone for the rest of the competition. It's all about finding that balance between running speed and strength endurance.

Segments & Race Analysis:

Now, let’s dig into how each of you performed across the various segments. You both showed strength in the running segments, but there are a few areas where improvements could be made to really elevate your game. Here’s a breakdown of the race segments:

• Running Segments: You both performed well overall, with your best running lap clocking in at 05:17, which is respectable! However, your running 4 segment was notably slower than average, indicating a potential pacing issue or fatigue settling in.
• Ski Erg (03:58): This was a tough spot for both of you, ranking in the 17th percentile. This segment needs attention as it’s crucial for building upper body endurance, which translates into better performance overall.
• Sled Push (02:10): While you were slightly above average here, there’s still room for improvement. This is a key strength component in Hyrox, and a solid sled push can help you gain precious seconds.
• Burpees Broad Jump (03:24): Ranking in the 53rd percentile, you both have an opportunity to enhance your performance in this segment. A faster BBJ can have a significant impact on overall time.
• Roxzone (07:43): This time is notably slower than average, suggesting that you might have spent more time resting or transitioning between exercises. Improving your fitness and transition time is essential here.

In summary, while both of you showcased impressive running abilities, it’s clear that enhancing strength, particularly in the upper body and transitional segments, will be key to improving your overall performance in future races.

Segments to Improve:

Now let’s focus on the segments that need the most attention, and I’ll provide a detailed plan on how to turn these into strengths:

• Burpees Broad Jump (BBJ):
  • Potential Improvement: 00:21 (from 03:24 to 03:03)
  • Focus during Training: 24%
  • Improvement Strategy: Incorporate BBJ drills into your weekly routine. Practice BBJ in intervals of 30 seconds on, 30 seconds off, focusing on maintaining a steady rhythm. Aim for 3-4 sets. Also, work on your burpee form; ensure you’re explosive on the jump and landing softly to reduce fatigue.
• Total Running Time:
  • Potential Improvement: 00:21 (from 43:40 to 43:19)
  • Focus during Training: 24%
  • Improvement Strategy: Implement interval running sessions. For example, run 800m at a pace slightly faster than your race pace, followed by a 400m recovery jog. Aim for 5-6 repeats. This will improve your speed endurance. Also, focus on your pacing strategy; try to start with a faster pace in the first laps and maintain a steady speed.
• Sled Push:
  • Potential Improvement: 00:16 (from 02:10 to 01:54)
  • Focus during Training: 18%
  • Improvement Strategy: Include specific sled push sessions in your training. Work on pushing heavy sleds over short distances (20-30m), focusing on explosive starts. Incorporate drop sets where you push for maximum distance with lighter weights to build endurance.

Each of these segments requires dedicated focus and specific training strategies to turn them into strengths. Remember, “The only easy day was yesterday,” so embrace the grind! 💪

Race Strategies:

Implementing effective race strategies is crucial for optimizing your performance. Here are a few strategies to consider for your next event:

• Start Strong: As mentioned earlier, focus on a strong start. Aim for a slightly faster pace in the first two running segments, which will help boost your confidence and set a competitive tone.
• Maintain Transition Efficiency: Practice your transitions during training. Set up mock races where you focus on minimizing downtime between segments. Consider using a stopwatch to track your transition times and aim for consistency.
• Hydration and Nutrition: Ensure you’re properly hydrated and fueled leading up to the race. A well-timed energy gel can do wonders for your performance, especially during running segments.
• Positive Self-Talk: Use motivational quotes to keep your spirits high during the race. Remind yourself that “You are your only limit.” Keep pushing forward, and don’t let fatigue dictate your pace.

Conclusion:

Erick and Petra, you both have a solid foundation to build upon. The next races you participate in are opportunities to showcase the improvements you’ll make based on this feedback. Remember, Hyrox is not just about physical strength but also mental fortitude. Keep pushing your limits and embracing the challenges ahead.

As Goggins says, “You have to be willing to go to war with yourself and do the things that you hate to do.” This is the mindset that will elevate you to the next level. Keep challenging yourselves, and let’s see those performance numbers drop in the next race! 💥🏆

Stay focused, stay dedicated, and most importantly, have fun out there! You’ve got this! – The Rox-Coach