Henri Reinders Hyrox Result

Overall Performance:

Henri, you absolutely crushed it out there at the 2025 Heerenveen Hyrox competition! Finishing with an overall time of 01:47:35, you placed 206th out of 216 athletes, landing you in the top 95%. That’s impressive, especially considering your age group—5th out of 5 competitors in the 50-54 category! It’s always tough to compete against the sharpest of the sharp, but you’re showing that age is just a number.

Your total running time was 43:40, which is a remarkable 4:27 faster than the average for your finish time. This indicates that you have a solid runner profile. With your best lap clocking in at 04:56, you’ve got the speed, but we need to work on your strength segments to balance out that profile. Remember, in Hyrox, it’s not just about running fast; it’s about running fast while also being a beast in the strength zones! As David Goggins would say, “You are not just a product of your environment, you are a product of your thoughts and actions.” You’ve got the thoughts, now let’s align the actions! 💪

Segments & Race Analysis:

Let’s dive into the segments. Your running segments were overall strong, with the first run (04:45) being particularly impressive, just a smidge faster than average. However, as we moved through the race, we noticed that your performance in the sled pull and the ski erg segments could use some sharpening up. You lost considerable time in these areas compared to your peers, which contributed to your overall rank.

Comparatively, your ski erg performance (5:11) put you in the 100th percentile, so you’ve got the potential to dominate there. But then we hit the sled pull, where you took 14:19—yikes! That’s a full 5:04 over the average, and it really pulled down your overall performance. Your roxzone time of 09:22 also indicates that you spent a bit more time transitioning between exercises than the average athlete. This means we have to work on your overall fitness and transition efficiency too. Overall, your pacing was decent, but refining your strength will help maintain that speed throughout the race.

Segments to Improve:

Alright, Henri, let’s tackle the segments that need the most love:

• Sled Pull: You have a potential improvement of 5:18 (from 14:19 to 09:01). This segment is crucial, and I recommend focusing 76% of your training on improving this. The sled pull is all about the posterior chain. Incorporate deadlifts, kettlebell swings, and bent-over rows into your routine. A drill you can try is the “sled drag with resistance bands” to improve both your pulling strength and explosiveness. And don’t forget to practice your technique with lighter weights to maintain form! Remember, "The only easy day was yesterday."
• Ski Erg: You can improve this by 00:38 (from 05:11 to 04:33). Focus here should be about 9%. Work on your technique; a common mistake is overusing the arms. Make sure you’re engaging your core and legs. Try 30-second max effort intervals on the ski erg followed by 90 seconds of rest. This will build your stamina and power on the machine.
• Wall Balls: Potential improvement of 00:30 (from 10:00 to 09:30). Focus 7% of your efforts here. Try increasing the weight of the wall ball during training to build strength. Practice your squat and overhead motions separately, and then put them together. Make sure to keep your core tight and aim for a consistent rhythm. “If it doesn’t challenge you, it won’t change you!”
• Rowing: You can shave off 00:29 (from 05:30 to 05:01). Focus here 6%. Work on your technique and pacing; a strong leg drive is crucial on the rower. Incorporate interval training—2 minutes at a hard pace followed by 1 minute of light rowing. This will help you build endurance and speed on the rower.

Race Strategies:

Now let’s talk about race strategies. Here’s how to approach your next Hyrox competition:

• Pacing: Start strong but resist the urge to go all out. Keep your first 1-2 runs at a pace you can sustain. You can always pick it up later!
• Transitions: Focus on your transitions between exercises. Practice moving quickly from one exercise to the next in your training sessions. Time is ticking, and every second counts! 💥
• Strength Segments: For strength segments, break them down into manageable chunks. For example, instead of thinking of the sled pull as one long drag, break it into smaller parts in your mind.
• Recovery: Don’t underestimate the power of recovery. Ensure you’re fueling properly before and after the race. Hydrate like a champion! Remember, "You can’t pour from an empty cup."

Conclusion:

Henri, you’ve got an incredible foundation to build on. With a bit of focus on your strength segments, you’ll not only improve your rank but also elevate your overall performance in future races. Looking ahead, consider targeting the upcoming Hyrox competitions in your area—there’s always room to push limits and break your own records!

Keep pushing, keep grinding, and remember, “It’s not about being the best. It’s about being better than you were yesterday.” You’ve got this, champ! Now, go out there and show them what Henri Reinders is made of! 🏆

Your Rox-Coach is always here to help you supercharge your performance. Let’s get to work! 💪