Evan Stienstra, Joost Dolstra Hyrox Result

Overall Performance:

First off, Evan and Joost, let’s take a moment to celebrate your performance at the 2025 Heerenveen Hyrox event! Finishing 31st overall out of 92 athletes is no small feat, placing you both in the top 33%. Not only did you finish respectably, but you also secured the 17th spot in your age group, which is a solid top 37% finish out of 45 competitors. That’s something to be proud of! 💪

Your overall time of 01:05:57 was impressive, especially considering your total running time of 34:37, which was 1:17 faster than the average for athletes with similar finish times. This indicates that you both have a stronger running profile compared to your peers, which is a great asset to leverage in future races. However, as we dive into the details, we’ll explore how to balance that running strength with the necessary strength training to make you a more well-rounded competitor.

Now, looking at your pacing, it seems you started strong but perhaps a little too fast in the early segments, which ultimately affected your performance in the middle and later parts of the race. Remember, it’s not just about starting strong; it’s about maintaining that strength and endurance throughout every segment. As David Goggins says, “You are not going to experience the pain as long as you are going through it.” So let’s work on that endurance!

Segments & Race Analysis:

Breaking down your performance across the race segments reveals some key insights:

• Running 1: Your time of 04:12 was slightly slower than the average, indicating you might have started a bit too quickly. This segment is crucial for setting the tone for the race.
• Running 2: Holding steady at 04:15 shows consistency, but you could push that time lower.
• Running 3 and 4: The times of 04:19 and 04:13 indicate a struggle to maintain speed, likely due to fatigue setting in. This is where improved strength and endurance training can help.
• Ski Erg: At 03:55, you performed well compared to your peers, but there’s still room for improvement.
• Sled Push and Pull: While your sled push was decent, the sled pull at 03:35 was notably slower. This is an area that could benefit from targeted strength training.
• Sandbag Lunges: A slow time of 02:44 indicates this is a serious area for improvement. We’ll need to address your form and strength here.
• Roxzone: Spending 06:33 here was longer than average, which suggests you may need to work on your transitions and overall fitness to minimize downtime between exercises.

Comparatively, your past races show steady improvement in running, but we need to balance that with strength training to bring up your performance in the weighted segments. Remember, Hyrox is a full-body workout, and every second counts!

Segments to Improve:

Now, let’s zero in on the segments that could really use some love. The two segments with the most potential for improvement are:

• Burpees Broad Jump: With a current time of 02:40, there’s a potential improvement of 00:19. Focusing 25% of your training on this segment will yield significant results.
• Rowing: Your rowing time of 04:23 could be improved by 00:19 as well. Again, we’ll focus 25% of your training here too.

Improvement Strategies:

Here’s the game plan for both segments:

1. Burpees Broad Jump:

• Technique Focus: Ensure you maintain a steady rhythm. Focus on explosive power in your jumps while keeping your core engaged.
• Drills: Incorporate plyometric exercises into your routine, such as box jumps and squat jumps, to develop the necessary explosiveness.
• Practice Sets: Aim to do sets of 10 burpees followed by 5 broad jumps. Rest minimally between sets to simulate race conditions.
• Conditioning: Include high-intensity interval training (HIIT) sessions focused on burpees. This will help improve your cardiovascular endurance while developing strength.

2. Rowing:

• Rowing Technique: Focus on your stroke efficiency. Keep your back straight, engage your core, and use your legs effectively.
• Drills: Incorporate interval rowing workouts into your training regimen. For example, 30 seconds of max effort followed by 1 minute of easy rowing.
• Strength Training: Adding deadlifts and bent-over rows to your strength routine can enhance your rowing power significantly.
• Specific Workouts: Try a 1,000m time trial to gauge your progress, aiming to decrease your time with each attempt.

By dedicating a quarter of your training to these segments, you’ll see substantial improvements. Remember, “If you want to be successful, you have to be willing to be uncomfortable.” It’s all about pushing through that discomfort. 💥

Race Strategies:

Now, let’s talk about how to approach your next race:

• Pacing Strategy: Start strong but don’t burn out. Aim for even pacing across the running segments. It’s better to start slightly slower and build as you progress.
• Transition Efficiency: Work on your transitions. Set specific time goals for each transition segment and practice them in training. The goal is to minimize downtime.
• Mindset: Visualize your race. Picture yourself executing each segment flawlessly. This mental preparation will set you up for success.

Conclusion:

Evan and Joost, as you gear up for your next race, keep in mind the importance of balancing endurance with strength. The Hyrox competition is all about that hybrid athlete mentality, and you both have what it takes to excel. The next races are just around the corner, so start planning your training now.

Remember, “The only easy day was yesterday.” Embrace the grind, and let’s get to work! You’ve got this, and I’m here to support you every step of the way. 💪🏆

Let’s crush those next goals together! If you have any questions or need additional guidance, don’t hesitate to reach out. And hey, why did the burpee break up with the jump? Because it couldn’t handle the commitment! 😄 Keep pushing, champs!

Your dedicated support system,

The Rox-Coach