Jan Willem Jlein, Wendy Vd Zanden Hyrox Result

Overall Performance:

Jan Willem and Wendy, you both brought your A-game to the 2025 Heerenveen Hyrox competition! Finishing with an overall time of 02:04:52 places you in the top 100% of 741 athletes, and 23rd in your age group is no small feat. Your total running time of 01:06:26 shows that you have a strong runner profile, especially considering you were -06:06 compared to the average for your finish time. Your best running lap of 06:23 is impressive, showcasing a solid pacing strategy that kept you competitive on the track. However, it looks like we have some areas to work on to turn that solid foundation into something extraordinary. Remember, as David Goggins says, “Most of us are not living up to our potential.” Let’s unlock that potential!

Segments & Race Analysis:

Your race segments tell a story, and it’s one of resilience and determination. You started strong with Running 1 at 06:18, which is -00:58 compared to the average, putting you in the 81st percentile. This is a great start, but you need to focus on sustaining that energy throughout the race. However, we noticed that your Running 3 and Running 4 segments took a dip, clocking in at 07:38 and 08:12 respectively, which are more than a minute slower than the average. This indicates that you may have started off too quickly, using up energy reserves too early. Your Roxzone time of 16:51 is another area to improve, as it’s +04:23 compared to the average, which suggests that you spent more time transitioning between exercises than you could afford. Efficiency will be key in your upcoming races! 🏆

Segments to Improve:

Here’s the breakdown of the segments where we see the most room for improvement:

• Total Running:
  • Current Time: 01:06:26
  • Potential Improvement: 05:34 (Goal: 01:00:52)
  • Focus during training: 60%
• Sandbag Lunges:
  • Current Time: 07:00
  • Potential Improvement: 01:10 (Goal: 05:50)
  • Focus during training: 12%
• Wall Balls:
  • Current Time: 07:26
  • Potential Improvement: 00:56 (Goal: 06:30)
  • Focus during training: 10%
• Burpees Broad Jump:
  • Current Time: 06:06
  • Potential Improvement: 00:49 (Goal: 05:17)
  • Focus during training: 8%
• Sled Pull:
  • Current Time: 06:28
  • Potential Improvement: 00:46 (Goal: 05:42)
  • Focus during training: 8%

For total running, you need to focus on endurance training. Incorporate longer runs at a steady pace, and add interval training to build speed. Aim for one long run, one interval session, and one tempo run weekly. For the Sandbag Lunges, improve your strength and technique with specific drills such as weighted lunges and single-leg squats. You can also practice with lighter weights to refine your form. Wall Balls should be approached with similar intensity—focus on your squat depth and consistency. Set a timer for 10 minutes and see how many you can do, pushing to maintain form while increasing reps. For Burpees Broad Jump, practice explosiveness and footwork drills. Finally, for the Sled Pull, focus on leg strength and core stability—try heavy carries and sled drags to mimic the race conditions. Remember, a strong core is your best friend in Hyrox!

Race Strategies:

Now onto the race strategies. First off, pacing is everything. Start strong but don’t empty the tank too early. Keep an eye on your heart rate and adjust accordingly—this isn’t a sprint; it’s a marathon with some fun obstacles thrown in! During transitions, take a deep breath and focus on your next exercise. Use that Roxzone time to your advantage; a few seconds of mental prep can make all the difference. Keep your energy high with proper hydration and nutrition leading up to the race—remember, you can’t outrun a bad diet. Lastly, visualize your race before you run it. See yourself conquering each segment and coming across that finish line with a smile. “You don’t get what you wish for; you get what you work for.” Let’s put in that work! 💪

Conclusion:

Jan Willem and Wendy, you both have what it takes to level up your performance in the upcoming races in Utrecht, Maastricht, and Hamburg. The next race is HYROX Utrecht on 2025-11-28, and I want you both to enter that race with confidence and strategy in mind. Embrace the grind, and remember that improvement is a process that requires consistency and dedication. As Jocko Willink says, “Discipline equals freedom.” The more disciplined your training, the more freedom you’ll have on race day. Keep pushing your limits, and let’s make the next race your best yet! Remember, the only bad workout is the one that didn’t happen. So let’s get to work, team! 💥

Stay focused, stay motivated, and let’s crush those goals! You’ve got this! - The Rox-Coach