Frits Faber Hyrox Result

Overall Performance:

Frits, first off, let’s give a round of applause for finishing strong in the 2025 Heerenveen Hyrox! You clocked in at a solid 01:46:12, which places you in the top 94% of your competition—fantastic job! 🏆 Your performance in the 55-59 age group was commendable, securing the top rank for just two athletes. It’s clear you have the grit and determination to push yourself through the challenges of Hyrox, and that’s something to be proud of.

Looking at your overall pacing, there’s definitely a hybrid athlete profile emerging here. Your total running time of 53:13 is notably faster than the average by 4:54. That's a strong indicator that you have a solid running base, but we need to work on your strength segments to really round out your performance. Some of your running splits were quite competitive, particularly the best running lap at 04:44, which shows you can definitely push the pace when it counts. However, we need to tighten up those strength segments where you lost time.

Segments & Race Analysis:

Analyzing your race segments, it’s clear you’ve got the endurance and speed on the running front. Your splits indicate that you maintained a good pace, particularly in the first running segment (05:52) and the last (04:44). However, let’s not sugarcoat it; we lost some precious seconds on the strength sections, particularly in the sled push (03:20) and sled pull (05:48), where you were significantly behind the average. Those segments are where we need to focus our efforts moving forward.

Your roxzone time was 10:02, which is a bit slower than average. This indicates that there was some downtime during transitions or perhaps a bit of fatigue setting in. We need to work on your overall fitness and transition strategies to minimize this and keep your momentum going. Remember, transitions are as much a part of the race as the actual segments—don’t let them slow you down!

Segments to Improve:

Now let’s dive into the nitty-gritty of where we can improve. Here’s a breakdown of segments that need our immediate attention:

• Sled Push: Your time was 03:20, which is a whopping 1:36 slower than average. This is a big area for improvement.
• Sled Pull: Time of 05:48, lagging behind by 3:14. We need to get you stronger in this segment.
• Total Running Time: Although your total running time is faster than average, we can still work to shave off even more time. Aim for a target of 46:25, which means we need to focus 98% of our training on running efficiency and strength adaptation.
• Roxzone Time: 10:02 is slower than average. Let’s tighten that up with better conditioning and smoother transitions.

To turn these weaknesses into strengths, here’s a targeted training plan:

• Sled Push and Pull Drills:
  • Incorporate heavy sled pushes and pulls into your weekly training. Aim for 3 sets of 20 meters with heavy weight, focusing on explosive power.
  • Work on your form. Keep your back straight, engage your core, and push through your heels.
• Strength Training:
  • Include compound lifts like squats, deadlifts, and bench presses in your routine. These will build the foundational strength needed for those sled segments.
  • Perform accessory lifts like lunges and kettlebell swings to improve your overall functional strength.
• Running Efficiency:
  • Increase your weekly running mileage with tempo runs and interval training. Aim for at least one long run and one speed session each week.
  • Include hill sprints to build strength and improve your running economy.
• Transition Drills:
  • Practice your transitions during training—simulate race conditions. Time yourself to see how fast you can move from one segment to another.
  • Work on your breathing and mental focus during transitions to keep heart rate manageable.

Remember, the goal here is to create a seamless flow throughout the race. You want to be like water—smooth and adaptable! 💪

Race Strategies:

Now that we have the weaknesses identified, let's talk about race strategies to implement for even better performance:

• Pacing: Start strong but not at full throttle. You don’t want to blow your load early. Maintain a comfortable pace on the first two runs and save a little more for the final segments.
• Segment Focus: As you approach each strength segment, mentally prepare yourself. Visualize the movement and execute it with purpose. Remember, it’s not just about strength; it’s about technique!
• Nutrition and Hydration: Make sure you’re fueling properly before and during the race. Stay hydrated but don’t overdo it—no one likes a sloshing stomach during the sled push! 🥤
• Mindset: Keep that mental game sharp! You’re not just racing against others; you’re racing against your own limits. Stay focused, and when it gets tough, remember: “The only easy day was yesterday.” – Navy SEALs

Conclusion:

Frits, your performance at the Heerenveen Hyrox was impressive, and the potential for improvement is massive. As we gear up for your next races in Utrecht, Maastricht, and Hamburg, let’s stay focused on building your strength while maintaining your running speed. The training plan I laid out will set you up to dominate those segments that held you back this time.

Remember, every athlete has their strengths and weaknesses. The key is to embrace the grind and continually adapt. As Goggins says, “You are not in control of your life. You are in control of your effort.” So let’s put in that effort and smash those goals!

Keep pushing, stay hungry, and don’t forget to have fun along the way. You’ve got this, Frits! Let's make the next race even more legendary! 💥

Your Rox-Coach is here for you every step of the way!