Sjoerd Rutgers, Gijs Van Lochem Hyrox Result

Overall Performance:

Congratulations, Sjoerd and Gijs! You tackled the 2025 Heerenveen Hyrox with determination, finishing with an overall time of 01:21:27, placing you both in the top 86% of 92 athletes and 82% in your age group. That's no small feat! Your performance shows that you have solid foundations, especially with a total running time of 43:02, which is faster than the average by 1:17. This suggests you both have a stronger running profile, allowing you to maintain a good pace throughout the race.

Your pacing was interesting; you started strong with a 4:06 in the first run, which is significantly faster than average. However, this might have led to some slower segments later in the race, particularly during the sled push and pull. It’s like running a sprint at the start of a marathon—great for the ego, but it can leave you in the dust later on. Your best running lap was an impressive 4:32, showcasing your running prowess. As you prepare for future races, let's refine both your running and strength components to ensure you finish strong every time.

Comparing your performance to previous races, it’s clear you’ve made strides in your running, but the strength elements, especially in the sled push and pull, are areas for growth. Let’s dig in and make those segments shine like a trophy at the finish line! 🏆

Segments & Race Analysis:

Your race segments tell a precise story of strengths and areas that need attention. Here's a breakdown of how you fared:

• Running 1: 04:06 - You flew out of the gates, but at the 44th percentile rank, it’s evident that this pace was a bit too aggressive. Your legs were probably still fresh; a steadier pace would have helped you avoid fatigue later.
• Ski Erg: 03:56 - Solid effort here, ranking in the 71st percentile. Keep this up!
• Sled Push: 01:46 - A significant area of concern, at the 24th percentile rank. This is where gains can be made.
• Sled Pull: 05:40 - Strong in the last race, but here you found yourself at the 91st percentile. A slower than average performance—this is an area to improve significantly.
• Burpees Broad Jump: 03:27 - Nice work, with an 88th percentile ranking! Keep that energy going!
• Roxzone: 09:09 - A bit slower than average, indicating potential to cut down transition time. This is critical in maximizing overall performance.

Segments to Improve:

Now, let’s talk about the heavy hitters for improvement. The sled pull segment stands out as having the most potential for improvement, with a possible gain of 40 seconds! That’s a serious chunk of time you can slice off, so let’s break it down:

• Sled Pull:
  • Current Time: 05:40
  • Target Time: 05:00
  • Focus During Training: 57%

To turn this into your strength, I recommend incorporating the following into your training routine:

• Weighted Sled Drags: Perform these once a week. Start with a weight that challenges you but allows for good form. Aim for sets of 30-40 meters, focusing on power and speed. Rest adequately between sets so you can maintain intensity.
• Core Strengthening Exercises: Include planks, hanging leg raises, and rotational medicine ball throws. A strong core will significantly enhance your sled pull performance.
• Progressive Overload Training: Gradually increase the weight you use for sled pushes and pulls. Focus on maintaining form; if it starts to break down, reduce the weight.
• Interval Runs: Incorporate sprint intervals post sled work. This mimics the fatigue of the race scenario and conditions you to push hard when your muscles are already taxed.

With these strategies, not only will you improve your sled pull, but you’ll also build the overall strength necessary to tackle the other strength segments more effectively. Remember, it’s about turning weaknesses into strengths. Just like David Goggins says, “You will never learn from people if you always tap dance around the truth.” So let’s tackle these truths head-on!

Race Strategies:

As both of you gear up for your next race, here are some strategies to implement:

• Pacing Strategy: Start strong but not too fast. Aim for a pace that allows you to gradually increase your speed. Practice pacing during your training runs to find that sweet spot.
• Transitions: Focus on your Roxzone, aiming to minimize the time spent in transitions. This can be done through practice runs where you simulate race conditions, emphasizing smooth transitions between running and strength segments.
• Strength-Endurance Workouts: Incorporate workouts that combine running with strength exercises. For example, after a set of sled pushes, do a short run to simulate race conditions.
• Mindset Conditioning: Mental fortitude is just as important as physical strength. Train your mind with positive self-talk and visualization techniques, picturing yourself succeeding in the toughest moments of the race.

Conclusion:

In closing, Sjoerd and Gijs, you both have shown great potential and determination in your Hyrox journey. Your running profile is impressive, so let’s bring that same energy to your strength segments. Remember, “If you want to be great, you must be willing to be mocked, hated, and misunderstood. Stay strong. Stay focused.”

Looking ahead, consider planning for your next races with an eye on those areas of improvement. You’ve got the tools, and now it’s about sharpening them. Keep pushing, keep striving, and let’s crush those goals together! And remember, the only bad workout is the one you didn’t do—so let’s get after it! 💥💪

Keep in mind that I’m here for you, ready to provide guidance and motivation. Together, we’ll turn those weaknesses into strengths and keep you on the path to Hyrox greatness. Let’s go, team! The Rox-Coach is ready when you are!