Jantien Van Der Heide, Menno Van Der Heide Hyrox Result

Overall Performance:

Jantien and Menno, you both tackled the Heerenveen Hyrox with determination, finishing strong in the mixed doubles category. With an overall time of 01:35:42, you landed in the top 87% overall and 89% in your age group. That's no small feat! Your pacing was a bit of a roller coaster; you started out strong but had some dips that could benefit from a bit of fine-tuning. Your total running time of 54:16, while just slightly above the average, indicates that you both have a stronger running profile, which means it’s time to bolster your strength work. Remember, as David Goggins says, “You are not going to experience success if you are not willing to be uncomfortable.” Let’s push those limits! 💪

Segments & Race Analysis:

Let’s break down your race performance: you kicked off with a blistering first run at 05:38, outpacing the average by 21 seconds. That's a solid start! But as the race progressed, you experienced some slower segments, particularly in the latter runs and the wall balls, where you fell short by over 40 seconds compared to the average. You displayed a commendable effort in the Ski Erg and Sled Push, but there’s room for improvement in the Sled Pull and the Sandbag Lunges, which both took more time than average. Your Roxzone time of 10:25 indicates that transitions are an area to focus on—every second counts! Remember, it’s like a bad joke: “Why did the athlete break up with the transition? Because it was too slow!” 😄

Segments to Improve:

Focusing on your segments, here are the two major areas that need attention:

• Total Running:
  • Current Time: 54:16
  • Goal Time: 52:23
  • Potential Improvement: 01:53
  • Focus during training: 70%

  To improve your running efficiency, consider incorporating interval training once a week. This can include:

  • 400m repeats at a pace faster than your race pace, resting for 1-2 minutes between each.
  • Fartlek runs where you alternate between sprinting and jogging. This not only builds speed but also helps you adapt to race conditions.

  Focus on your form as well—keep your arms tight, engage your core, and maintain a forward lean. Remember to practice breathing techniques to ensure you’re getting enough oxygen during those tough segments.

• Wall Balls:
  • Current Time: 05:50
  • Goal Time: 05:07
  • Potential Improvement: 00:43
  • Focus during training: 26%

  Wall balls can be a stamina killer. To improve, work on your strength and endurance with higher repetition sets. Here’s how:

  • Perform 3-4 sets of 15-20 wall balls at a lower weight to build endurance. Gradually increase the weight as you become more comfortable.
  • Incorporate tempo wall balls; focus on a slow squat down, then explode up to engage your core more effectively.

  Also, practice pacing yourself during wall balls in training so that you’re not burning out too quickly. A strong wall ball can make or break your performance!

Race Strategies:

When you hit that starting line in your next races, keep these strategies in mind:

• Pacing: Start confidently, but resist the urge to go all out. Aim for an even split across your runs. If you feel strong, you can always push the pace in the latter half of the race!
• Transitions: Use the Roxzone wisely. Set your gear up efficiently before the race starts, and practice your transitions in training. The less time you spend in the transition zone, the better your overall time will be.
• Nutrition: Fuel up before the race. A mix of carbohydrates and proteins 2-3 hours before can help sustain your energy levels. And don’t forget to hydrate before and during the race!
• Mindset: Keep a positive attitude throughout the race. As Jocko Willink says, “Discipline equals freedom.” Discipline yourself to stay focused and push through the tough moments.

Conclusion:

Jantien and Menno, you both showed incredible spirit at the Heerenveen Hyrox! With some targeted training and focus on those specific segments, you can shave minutes off your time. Remember, the next big races are coming up: Hyrox Utrecht in November, Hyrox Maastricht in September, and Intersport Hyrox Hamburg in October. So, gear up and get ready! 💥

Keep this in mind as you train: “Success is what comes after you stop making excuses.” So let’s make every training session count! You’ve got this! 🏆

Stay strong, stay focused, and let’s crush those future races together! - The Rox-Coach