Niels Bönker, Jeff Rooze Hyrox Result

Overall Performance:

Hey Niels and Jeff! First off, let me just say—congratulations on your performance at the 2025 Heerenveen Hyrox competition! Finishing in the top 45% of the field is no small feat. With an overall time of 01:08:34, you held your ground firmly against some tough competitors. You both showed great endurance and resilience throughout the race, and that’s what Hyrox is all about! 🏆

Now, let's break it down. Your total running time clocked in at 36:05, which is a solid 55 seconds faster than average. This indicates that you have a strong runner profile, which is great! However, we need to work on strength activities to enhance your overall performance. Your pacing was a bit inconsistent throughout the race, but you started strong in the early segments, which shows your potential to kick things off. Just remember, starting too fast can lead to fatigue later on. Next time, let’s aim for a more balanced approach!

Segments & Race Analysis:

Alright, let's dive into the nitty-gritty. Your race performance was marked by some high points as well as areas where we can sharpen your skills. Your fastest running lap was an impressive 04:20, but the transition times—known as the 'roxzone'—could use a little fine-tuning. You spent 7:00 in transition. This is longer than average, indicating that you might have taken more time to recover or switch gears between exercises. The key takeaway here is to work on your overall fitness and transition time. Smooth transitions can shave precious seconds off your total time.

When we look at the segments, your performance across the board was commendable with a few standout areas and some segments that could use more attention. You showed particular strength in the Farmers Carry, where you ranked in the 84th percentile. However, the Burpees Broad Jump (BBJ) and Wall Balls were areas where you lagged slightly, ranking in the 60th and 22nd percentiles, respectively. Remember, it’s not just about finishing; it’s about finishing strong!

Segments to Improve:

Let's focus on two key segments for improvement: the Farmers Carry and the Burpees Broad Jump. The potential improvements for these segments are significant, and here’s how you can tackle them:

• Farmers Carry
  • Current Time: 01:52
  • Target Improvement: 00:18 (aiming for 01:34)
  • Focus during Training: 32%
  • Training Strategies:
    • Increase grip strength through dead hangs and farmer's walks. Aim for a variety of weights during your training sessions.
    • Incorporate shuttle runs with heavy weights to simulate race conditions.
    • Practice short, intense bursts of carries followed by quick transitions to mimic the race scenario.
• Burpees Broad Jump
  • Current Time: 02:46
  • Target Improvement: 00:16 (aiming for 02:30)
  • Focus during Training: 28%
  • Training Strategies:
    • Incorporate high-intensity interval training (HIIT) focused on explosive movements. Try a combination of burpees followed by broad jumps for maximum impact.
    • Work on your plyometric strength with box jumps and bounding drills to enhance your explosive power.
    • Perform burpee drills with a focus on speed and efficiency, aiming to minimize time spent on the ground.

Focusing 60% of your training on these segments will ensure that you convert weaknesses into strengths as we prepare for your upcoming races!

Race Strategies:

As you gear up for future races, let’s implement some strategies that will elevate your game:

• Start strong but maintain a sustainable pace. You don’t want to hit the wall halfway through the race. A steady run will keep you in the game longer.
• Focus on your transitions. Practice switching from one exercise to another efficiently. Maybe even set up mock transitions in your training space.
• Utilize your strengths—being a faster runner means you can push through the running segments while still maintaining your energy for the strength exercises.
• Incorporate mental toughness training. David Goggins says, "Most of us are only using 40% of our true potential." Push through the pain during training; it pays off during the race!

Conclusion:

Niels and Jeff, your performance in Heerenveen is a stepping stone toward greatness! The upcoming races in Utrecht, Maastricht, and Hamburg are perfect opportunities to apply everything we've discussed. Remember, improvement comes from consistent effort and a willingness to push your limits. 💪

Stay focused on your training, embrace the grind, and keep that competitive spirit alive. As Jocko Willink says, "Discipline equals freedom." The more disciplined you are in your training, the freer you’ll feel during the race!

One last thing—don’t forget to enjoy the journey. Remember, “The only bad workout is the one that didn’t happen.” So keep showing up, keep grinding, and let’s make those improvements happen! Now, go crush it out there! 💥

Your coach, Rox-Coach