Jan Van Rooden, Marleen Rietbroek Hyrox Result

Overall Performance:

Jan and Marleen, you both brought your A-game to the 2025 Heerenveen Hyrox competition! With an overall time of 01:15:00, you landed in the top 22% of 741 athletes, and 28th in your age group out of 128 competitors. That’s no small feat! Your performance showed marked improvement compared to previous races, especially considering Jan's last race in Rotterdam where he finished 01:34 slower. You both have demonstrated the ability to tackle this grueling course effectively, but there are still areas to polish to push your performance even further.

Let’s break it down—your pacing was solid, but there were moments where you might have started a bit too fast, especially in the initial running segments. Jan, your total running time of 41:24 was 57 seconds faster than the average, suggesting you have a strong runner profile. This means your engine is revved up for running, but you need to balance that with strength training for those heavy-duty exercises like the sled push and pull. Remember, in Hyrox, it's not just about running; it's about running strong while tackling those beastly strength challenges. 💪

Segments & Race Analysis:

The race segments told an interesting story. Jan, your best running lap was at 04:56 on the second segment, but overall, you had some ups and downs. You started strong with a 04:47 but then slipped to 05:05 in the third segment, which is a clear indicator that you may have overexerted yourself. Marleen, your segments showed a bit of variability, but both of you need to tighten your transitions, as evidenced by the 7:36 roxzone, which is a whopping 1:36 longer than average.

Here’s a quick breakdown of how each segment performed against the average:

• Running 1: 04:47 (-00:12 compared to average)
• Ski Erg: 04:18 (+00:10 compared to average)
• Running 2: 04:56 (-00:06 compared to average)
• Sled Push: 01:48 (-00:08 compared to average)
• Running 3: 05:05 (-00:15 compared to average)
• Sled Pull: 03:08 (-00:29 compared to average)
• Running 4: 05:02 (-00:18 compared to average)
• Burpees Broad Jump: 03:31 (+00:26 compared to average)
• Running 5: 05:19 (-00:06 compared to average)
• Rowing: 04:33 (+00:00 compared to average)
• Running 6: 05:18 (-00:04 compared to average)
• Farmers Carry: 01:36 (-00:05 compared to average)
• Running 7: 05:24 (+00:01 compared to average)
• Sandbag Lunges: 03:21 (-00:13 compared to average)
• Running 8: 05:37 (+00:07 compared to average)
• Wall Balls: 03:50 (-00:15 compared to average)
• Roxzone: 07:36 (+01:36 compared to average)

Jan, your previous races highlight an upward trajectory; your performance in Amsterdam with a time of 01:09:40 was significantly faster than your Heerenveen result, indicating potential for improvement in endurance and pacing strategies. Marleen, your past race in Amsterdam shows you have the elements to compete strongly but need to work on those transitions and strength segments. Every second counts, and a little fine-tuning can yield big results! 💥

Segments to Improve:

Now, let’s focus on the segments that need the most attention—specifically, the Burpees Broad Jump (BBJ) where Jan finished at 03:31, which is 62% below the average. You have the potential to shave 00:42 off that time! Here’s the detailed improvement plan:

• Burpees Broad Jump:
  • Potential Improvement: 00:42 (From 03:31 to 02:49)
  • Focus during training: 62%
  • Drills: Incorporate high-intensity interval training (HIIT) specifically targeting burpees and broad jumps. Aim for 4-5 sets of 10 burpees followed by 10 broad jumps, with minimal rest in between.
  • Form Corrections: Ensure your burpees are explosively executed. Focus on maintaining a tight core and landing softly during the broad jump to reduce fatigue.
  • Compound Drills: Combine burpees with other strength exercises such as kettlebell swings or box jumps to build power and endurance.

It’s time to turn that weakness into a strength! This will not only improve your BBJ but will also contribute to better overall performance in transitions as you’ll have more energy to move between exercises.

Race Strategies:

To maximize your race day performance, implement these strategies:

• Pacing Strategy: Start slightly slower than your ideal pace during the first running segment. This will conserve energy for later segments, especially the sled push and pull where you need to harness your strength.
• Transition Focus: During training, practice transitioning between exercises efficiently. Use a stopwatch to time your transitions and aim to beat your previous bests. Even a 5-second improvement can add up over the race!
• Breathing Techniques: Focus on controlled breathing during challenging segments like the ski erg and sled push. This will help keep your heart rate in check and maintain energy for the running segments.
• Team Communication: Since you are competing as a mixed doubles team, maintain open communication. Encourage each other and strategize how to tackle each segment based on each other’s strengths.

Conclusion:

Jan and Marleen, you both have shown tremendous potential in your Hyrox journey! The next races are just around the corner—HYROX Maastricht on September 19, 2025, followed by HYROX Utrecht on November 28, 2025. Use these insights to fuel your training sessions and prepare to crush those events! Remember, as David Goggins says, “The only way to get better is to push past your limits.” Keep challenging yourselves and turning those weaknesses into strengths.

And remember, in the world of Hyrox, every second counts. So, let’s make sure you’re not just fast but also strong. After all, if we wanted to just run, we’d join a marathon, right? Keep pushing, keep grinding, and let’s get ready to show up at the next race ready to smash your goals! You’ve got this! 🏆

Your Rox-Coach is here to guide you through every rep and every lap. Let’s get to work! 💪