Jan Van De Beek, Edwin Vierhout Hyrox Result

Overall Performance:

Jan and Edwin, you two put on a solid show at the Heerenveen Hyrox event! Finishing with an overall time of 01:16:55, you landed in the top 73% of 92 athletes, which is commendable given the fierce competition. Your performance in the age group ranked 33 out of 45, which shows you’re right in the thick of it, but there’s room for growth. Now, let’s dive into the nitty-gritty.

Your pacing strategy had its ups and downs. Starting off with a blistering 05:01 on the first run was impressive, but it looks like the adrenaline may have gotten the better of you. You were faster than average, which is great, but maintaining that pace could have set you up for a stronger finish. Remember, it’s not a sprint; it’s a marathon… with weights and burpees! 🏆

With a total running time of 44:34, you were 2 minutes and 42 seconds slower than the average for your finish time, which indicates that there’s a potential strength profile longing to burst out. You’ve got the endurance to keep running, but let’s work on turning that strength into speed! The best running lap of 05:17 shows that you have speed; let’s harness that across the board!

Looking at your previous races, it’s clear you’ve made progress, but let’s aim to bring that finishing time down further. Every second counts, and we want to see you at your best when it matters. Remember, "The only way to achieve the impossible is to believe it is possible." - Charles Kingsleigh. Let’s believe! 💥

Segments & Race Analysis:

Here’s how your race segments played out compared to the averages:

• Running 1: Fast start, 05:01 (+00:16 vs average).
• Ski Erg: 03:51 (-00:05 vs average), decent work here but could push harder.
• Running 2: 05:17 (+00:25 vs average), still solid but a bit slower than your first lap.
• Sled Push: 02:09 (-00:03 vs average), good form, keep it up!
• Running 3: 05:27 (+00:12 vs average), a slight drop-off, stay focused!
• Sled Pull: 03:02 (-01:44 vs average), here’s a big area for improvement.
• Running 4: 05:41 (+00:22 vs average), fatigue might be setting in.
• Burpees Broad Jump: 02:37 (-00:21 vs average), a solid effort.
• Running 5: 05:37 (+00:11 vs average), keep pushing through!
• Rowing: 04:16 (-00:08 vs average), consistent performance.
• Running 6: 05:36 (+00:18 vs average), again, a tad slower.
• Farmers Carry: 01:23 (-00:23 vs average), a potential weak spot.
• Running 7: 05:50 (+00:28 vs average), we need to work on this!
• Sandbag Lunges: 03:25 (-00:39 vs average), another area to focus on.
• Running 8: 06:08 (+00:33 vs average), let's get those legs moving faster!
• Wall Balls: 04:25 (+00:02 vs average), good effort!
• Roxzone: 07:16 (+00:42 vs average), we need to tighten this up!

Your segments show that while you’ve got the endurance and strength, some areas are holding you back. The sled pull and farmers carry were particularly challenging, and that’s where we’ll focus our training energy moving forward. Let’s dig into those segments and dissect how we can turn them into strengths!

Segments to Improve:

Let’s tackle the segments where you can make the biggest gains. The focus for improvement will be on the total run time, with a potential improvement of 03:26, bringing that total from 44:34 to 41:08. Let’s break this down!

• Sled Pull:
  • Focus: 25%
  • Strategy: Incorporate heavy sled pulls into your weekly routine. Aim for 3-4 sets of 30-50 meters with maximal effort. Mix in some resistance bands for added challenge. Form is crucial; keep your hips low and drive through your heels!
  • Potential Improvement: By improving your sled pull, you could gain 1-2 minutes overall.
• Farmers Carry:
  • Focus: 20%
  • Strategy: Practice heavy carries focusing on grip strength. Use a heavier weight than you would during the race, and walk for distance or time. Increase the weight gradually while maintaining form.
  • Potential Improvement: A stronger carry could shave off another minute from your overall time.
• Running Efficiency:
  • Focus: 53%
  • Strategy: Add interval training to your running sessions. Use the following structure: 5-minute warm-up, 45 seconds of sprinting followed by 2 minutes of recovery jog. Aim for 8-10 rounds. Also, practice pacing by doing tempo runs where you maintain a challenging yet sustainable speed.
  • Potential Improvement: With enhanced running efficiency, you could see significant gains in overall time, working on maintaining a steady pace rather than starting off too fast.

Remember to keep your form tight and your mindset focused. "If you want to be great, you have to be willing to be mocked, hated, and misunderstood. Stay strong." - David Goggins. You’ve got this! 💪

Race Strategies:

Now, let’s talk race strategies. Here’s how you can implement this feedback when you hit the course next time:

• Pacing: Start strong but dial back the intensity a notch at the beginning. Aim for a pace that you can maintain throughout the race. Remember, it’s a marathon, not a sprint!
• Transitions: Work on your Roxzone time. Quick transitions can save precious seconds. Practice moving efficiently from one station to another, minimizing downtime.
• Mindset: Stay focused on your breath and keep a positive mantra going. “I am strong, I am fast, I am Hyrox!” Repeat it like a battle cry when it gets tough!

Conclusion:

Jan and Edwin, you’ve got a strong foundation to build upon, and with targeted training, you can crush your next races! The upcoming events in Utrecht, Maastricht, and Hamburg are just around the corner, and I believe you both have what it takes to improve your times dramatically. Set your sights on these races, and let’s implement the strategies we’ve discussed. Remember, it’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward!

Stay hungry, stay focused, and don’t forget to have fun along the way. These events are not just a test of strength and endurance but a celebration of your hard work and dedication. "The pain you feel today will be the strength you feel tomorrow." Keep that in mind as you train. Let’s get after it, team! The Rox-Coach is here, and I’m ready to see you rise up! 💥