Sigrid De Jonge, Eva Top Hyrox Result

Overall Performance:

Sigrid De Jonge and Eva Top, you both crushed it at the 2025 Heerenveen Hyrox competition! Finishing 67th overall and 26th in your age group is a significant achievement, placing you within the top 95% and 92% of your respective divisions. Your overall time of 01:38:07 showcases your grit and determination. Compared to your last race in Amsterdam, where you finished almost 17 minutes slower, it’s clear that you’ve made substantial progress. Your hard work is paying off, and that's no small feat!

Now, let’s talk pacing. Your total running time of 52:47 is impressive, especially being 35 seconds faster than the average. This suggests that you both have a solid runner profile, which aligns well with your overall performance. However, just like a fine wine, there's always room for improvement. The first running split was a bit on the slower side compared to the average, indicating that perhaps the excitement of the race got the better of you. Remember, pacing is about finding that sweet spot—too fast and you burn out, too slow and you leave time on the table.

Overall, you’ve demonstrated a commendable balance between running and strength segments, but let's dive deeper to sharpen those strengths and address the weaknesses. After all, there’s a saying that “the only easy day was yesterday.”

Segments & Race Analysis:

Your race was a rollercoaster of intensity, and breaking it down shows where you shined and where there’s room to grow. Here’s a general overview:

• Running Segments: The first running segment (05:59) was +0:26 slower than average, indicating a slower start. However, you picked up the pace significantly with your second running segment (05:51), which is a fantastic sign of resilience!
• Strength Segments: The Ski Erg and Sled Push segments were solid, with the Ski Erg being a highlight at 04:39, just 5 seconds off the average. The Sled Push also showed improvement, being 12 seconds faster than average.
• Areas of Concern: The Farmers Carry (01:37) was a notable weakness, ranking at the 12th percentile. It’s crucial to work on grip strength and core stability here. Additionally, the Roxzone time of 11:56, which is 3:22 slower than average, suggests that transitions need to be more efficient. You’re not just racing against others; you’re racing against the clock, too!

Segments to Improve:

Now it’s time to roll up your sleeves and tackle those segments that are holding you back.

• Run Total:
  • Current Time: 52:47
  • Potential Improvement: 01:18 (aiming for 51:29)
  • Focus during Training: 65%

  To improve your running time, focus on interval training. Incorporate sessions like 5 x 400m sprints at a pace faster than your race pace, with a 2-minute rest in between. Aim for at least one long run each week to build endurance, and don't forget to include tempo runs where you run at a challenging but sustainable pace. Remember, “You can’t climb the ladder of success with your hands in your pockets.”

• Rowing:
  • Current Time: 05:41
  • Potential Improvement: 00:27 (aiming for 05:14)
  • Focus during Training: 22%

  To up your rowing game, focus on technique and power. Use intervals on the rower: 4 x 500m at 85-90% effort, with 2 minutes of rest. Work on your stroke rate; aim for a steady rhythm that maximizes your power output. A strong rower is like a well-oiled machine—smooth and efficient!

Race Strategies:

Here are some strategies to implement during your next race to ensure you’re at your absolute best:

• Pacing: Start conservatively on the first run. The goal is to feel comfortable, not winded. Once you hit the second segment, ramp it up and find your rhythm.
• Transition Efficiency: Practice your transitions during training. Set up mock races where you simulate the transitions to build muscle memory and reduce your Roxzone time.
• Mindset: Keep that mental edge sharp. Use positive affirmations leading up to the race. Say to yourself, “I am strong, I am fast, and I am in control.” The mind is a powerful tool; don’t underestimate it!
• Nutrition & Hydration: Don’t forget about fueling your body properly before the race. A well-timed snack can make all the difference; think carbs and protein. And hydrate! “Sweat is just fat crying,” but we don’t need it crying too much out there.

Conclusion:

In wrapping this up, Sigrid and Eva, you’ve both shown incredible potential and growth since your last race. Your improvement from 01:55:08 in Amsterdam to 01:38:07 in Heerenveen is nothing short of inspirational! Keep pushing your limits, and remember that every workout, every race, is a step towards greatness.

Your next races in Utrecht, Maastricht, and Hamburg are just around the corner. Use this feedback to focus your training and come back even stronger. As David Goggins says, “You are not a product of your environment. You are a product of your decisions.” Make those decisions count!

Keep that fire burning, and let's crush those next races! 💪💥🏆

- The Rox-Coach