Gabriël Bom Hyrox Result

Overall Performance:

Gabriël, you put in a solid effort at the 2025 Heerenveen Hyrox competition! Finishing with an overall time of 01:41:23, you landed in the top 90% of competitors, which is no small feat considering the fierce competition. Your total running time of 41:56 is impressive, especially since it was faster than average by 4:09. That suggests you have a runner's profile, which is great, but I see some areas where we can enhance your strength and endurance to make you an even more formidable competitor. Remember, “Pain is just weakness leaving the body.” So let’s embrace the grind and get to work on those segments that need a little extra love! 💪

Looking back at your previous races, it seems like you’ve steadily improved your running performance. However, we need to focus on making sure your strength segments match your running prowess. The goal here is to elevate your overall game, so that not only can you run fast, but you can also dominate those strength exercises. Your pacing during the segments was solid, but there were a couple of areas where you might have started a bit too fast or lost steam during the latter parts. Let's break this down further!

Segments & Race Analysis:

In terms of segment performance, you demonstrated strong running skills, particularly in the initial running segments. Your first run was completed in 04:25, which was 16 seconds faster than average, and this confidence carried you through the race. However, your running times began to slow in the later segments, particularly in Running 3 (04:53) and Running 4 (05:16). This suggests you might have gone a bit too hard early on, and that could be a reason for the slower subsequent runs. This is a common pitfall; even a gazelle can trip if it sprints too hard without pacing itself properly! 🦓

When it comes to strength segments, your Ski Erg and Sled Push were respectable but still lagging behind the averages by 15 and 53 seconds, respectively. The Sled Pull was another area where you lost considerable time (01:10 behind average). These segments are critical, and your performance in them can make or break your overall time. The Burpees Broad Jump (06:11) was a bit slower than average, but you were right up there in the intensity—just needing a little more efficiency. Your Roxzone time of 10:34 is also worth noting; it’s essential to minimize time spent resting or transitioning, so we’ll work on that too. Remember, every second counts—almost as much as a good dad joke! Why did the gym close down? It just didn’t work out! 😂

Segments to Improve:

Now let’s dive into the segments that show the most potential for improvement:

• Wall Balls - Current Time: 12:20 | Potential Improvement: 03:34 | Focus during Training: 70%
• Sandbag Lunges - Current Time: 07:20 | Potential Improvement: 00:58 | Focus during Training: 19%
• Burpees Broad Jump - Current Time: 06:11 | Potential Improvement: 00:27 | Focus during Training: 8%

1. Wall Balls: This is where we can make the most significant gains. You spent an average of 12:20, which is quite a bit behind the average. Aim to bring this down to around 08:46. In your training, focus on high-rep sets of Wall Balls. Work on your squat depth and explosiveness—use lighter weights to ensure you’re mastering the form, and then gradually increase the weight as you become more comfortable. Consider performing Tabata protocols (20 seconds on, 10 seconds off) with Wall Balls to develop both endurance and speed.

2. Sandbag Lunges: Your time of 07:20 indicates there's room for improvement. Aim for 06:22. To enhance this, include weighted lunges in your workouts at varying distances (e.g., short sets of 20 meters, longer sets of 50 meters). Focus on maintaining a strong core and upright posture throughout the movement. Use a mirror or record yourself to ensure your form is on point.

3. Burpees Broad Jump: While this segment showed a good effort, there’s a potential improvement of 00:27. Aim for 05:44. Practice dynamic warm-ups that include explosive movements like jump squats and broad jumps to prepare your body. Also, break down the burpee motion into parts, focusing on speed during both the push-up and jump portions. Drills, such as 10 sets of 5 fast burpees followed by a short rest, can help build the speed you need.

Remember, consistency is key. Even if it feels tough, keep telling yourself: “If you’re not getting better, you’re getting worse.”

Race Strategies:

For your next race, consider pacing yourself more strategically. Starting strong is great, but you want to make sure you have enough gas left for the later segments. Try to break the race into thirds: push hard in the first third, maintain a steady pace in the second, and give it your all in the final third. Also, practice your transitions. The Roxzone time indicates you need to work on your efficiency during these segments. Set mini-goals for each transition—whether it's a specific time or a mental checklist—to ensure you’re moving quickly and efficiently.

Lastly, visualize your race ahead of time. Imagine executing your wall balls perfectly, feeling strong during your lunges, and bounding through those burpees like they’re nothing. Remember: “It’s not about being the best; it’s about being better than you were yesterday.” 🏆

Conclusion:

Gabriël, you’ve shown great potential in this Hyrox competition. There’s a lot to build on as you prepare for your next race! Keep your focus on those key segments that need improvement, and dedicate your training to honing those skills. With your strong running capability and a little extra strength work, you’re going to be a force to reckon with in future competitions. Keep pushing, keep grinding, and remember to enjoy the journey! I’ll leave you with this: “The only way to finish is to start.” So let’s get started on those goals for your next race! 💥

Stay motivated, stay hungry, and let’s crush those next races together. The Rox-Coach is here for you! 💪