Evelien Van Esch, Mandy Staargaard Hyrox Result

Overall Performance:

Congratulations, Evelien and Mandy! You both put in an impressive performance at the 2025 Heerenveen Hyrox Pro Doubles event, finishing 14th overall out of 70 athletes and 6th in your age group of 16-29. That’s solid work, and being in the top 20% of all competitors shows that you’re on the right track! Your overall time of 01:11:46 is commendable, especially with a total running time of 37:12, which is 1:51 faster than average. This indicates that you both have a strong running profile, which can be a significant advantage in future races. However, there are areas where we can fine-tune your performance to unlock even more potential. Remember, as David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Keep that in mind as we dive into the details!

Segments & Race Analysis:

Now, let's break down the segments of your performance. The pacing was generally strong, but there are some indicators that suggest potential for improvement. The first running segment was a bit quick at 04:09, which is 21 seconds faster than average, indicating that you both might have started with too much speed, leading to a slight dip in performance in subsequent segments. This fast start might have contributed to the slower splits in later running sections. Remember, pacing is crucial in Hyrox—too fast can lead to fatigue, and too slow can waste precious seconds.

Your performance in the strength segments, including the Sled Push and Sled Pull, showed promise but also room for improvement. The Ski Erg was a solid effort, placing you in the 58th percentile, but there’s definitely room to sharpen your efficiency and speed here. The Roxzone, at 06:13, was notably slower than average, suggesting that transition times could be optimized. This is key because every second counts in Hyrox! As Jocko Willink puts it, “Discipline equals freedom.” Let’s work on that discipline in transitions!

Segments to Improve:

Here’s where the rubber meets the road, ladies! Let's focus on improving your weakest segments. Based on your performance, I recommend prioritizing the following areas:

• Burpees Broad Jump (BBJ)
  • Potential Improvement: 00:33 (From 03:24 to 02:51)
  • Focus during training: 21%
  • Training Strategies: Incorporate high-intensity interval training (HIIT) sessions focused on burpees and broad jumps. Aim for 3-4 sets of 10-15 reps, with short rest periods to simulate race conditions. Work on explosiveness during the jump phase and try to keep your heart rate elevated. Also, consider adding plyometric drills to enhance your efficiency.
• Sled Pull
  • Potential Improvement: 00:30 (From 04:17 to 03:47)
  • Focus during training: 19%
  • Training Strategies: Strengthen your legs and back with deadlifts, kettlebell swings, and resistance band pulls. Incorporate sled pulls into your training regimen, focusing on maintaining a steady pace throughout the entire distance. Practice transitioning quickly into the next exercise post-sled pull to improve your overall flow.
• Rowing
  • Potential Improvement: 00:22 (From 04:54 to 04:32)
  • Focus during training: 14%
  • Training Strategies: Focus on rowing technique and power output. Aim for steady-state rowing sessions combined with interval training. Work on your stroke rate—aim for a higher stroke rate with powerful pulls to maximize efficiency and speed. Incorporate 500m repeats with rest intervals to build endurance.
• Farmers Carry
  • Potential Improvement: 00:19 (From 01:59 to 01:40)
  • Focus during training: 12%
  • Training Strategies: Perform farmers carries regularly with a focus on grip strength. Alternate between heavy and moderate weights to build both strength and endurance. Incorporate carry drills that involve changing directions or distances to simulate race conditions.
• Sandbag Lunges
  • Potential Improvement: 00:19 (From 03:38 to 03:19)
  • Focus during training: 12%
  • Training Strategies: Focus on form and speed. Include lunges in your regular training with variations like walking lunges and reverse lunges. Use a sandbag to increase resistance, and aim to increase your pace while maintaining proper form.
• Ski Erg
  • Potential Improvement: 00:17 (From 04:28 to 04:11)
  • Focus during training: 11%
  • Training Strategies: Work on your upper body strength and endurance. Incorporate specific ski erg workouts focusing on intervals of 250m, aiming for consistent pacing while increasing your overall power output. Make sure to engage your core for stability during the pull phase.

Race Strategies:

Now that we’ve identified key areas for improvement, let's set some strategies for the next race:

• Pacing: Start strong but controlled. Aim to hit your first running segment around 4:15 to 4:20 to maintain energy for later segments.
• Transitions: Focus on minimizing time in the Roxzone. Practice quick transitions during training to build muscle memory. Remember, the earlier you get moving to the next segment, the less time you waste!
• Strength and Endurance Balance: With your strong running profile, aim to balance your running training with strength work. Incorporate more strength-focused workouts to build the muscle endurance you need for the later segments.
• Strategy for Strength Segments: Approach each strength segment with a clear game plan. Set target times for each segment and push yourself to meet or exceed those targets.

Conclusion:

Both of you have shown incredible potential at the Heerenveen Hyrox, and with dedication and focus on the outlined strategies, you can elevate your performance even further. Your next race is just around the corner, and it’s time to channel that energy! Remember, as Goggins always says, “You must be willing to go to war with yourself.” Embrace the grind, trust the process, and let’s crush those goals! 💪

Keep in mind that improvement doesn’t happen overnight, but with consistent effort and the right mindset, you’ll be on your way to smashing personal records. And hey, if anyone asks why you’re training so hard, just tell them you’re preparing for the next Hyrox competition… or that you’re secretly training to compete in the next Olympic Burpee event! 😂 Keep pushing, ladies—you’ve got this! The Rox-Coach believes in you both!