Jens Verhoef, Guus Backelandt Hyrox Result

Overall Performance:

Alright Jens and Guus, let's break down this race and get you both firing on all cylinders for the next one! You finished strong at the 2025 Heerenveen event, landing in the top 84% overall and 77% within your age group. That's no small feat! Your overall time of 01:21:24 showcases your hard work and dedication. A total running time of 44:05 is actually 11 seconds faster than average, which suggests you’ve got the legs for it, my friends. You both displayed a solid running profile, with your best running lap clocking in at 5:09. But here’s the kicker: you’ve still got room to grow. In Hyrox, it’s all about that hybrid athlete mentality—being strong and fast. So, while you’ve got the running down, we need to fine-tune those strength segments. Remember, it’s not just about crossing the finish line; it’s about crossing it like a champ! 💪

Segments & Race Analysis:

Now let’s dig into the nitty-gritty of your performance. You both had some standout performances, but there were a few segments that could use a little polishing. Your pacing was decent overall, but it seems like you started off a bit too fast in Running 1. At 4:58, you were 8 seconds quicker than average, which can lead to fatigue later in the race. This energetic kick-off is great for a 5K, but in Hyrox, you need to maintain that pace throughout.

Let’s assess those strength segments, shall we? The Sled Push at 2:11 and the Burpees Broad Jump at 2:56 were areas where you both lagged behind the average. The Roxzone time of 8:04 indicates that transitions were a bit sluggish—almost like you were on a coffee break instead of racing! A solid transition can save you precious seconds, so let’s tighten that up. 🚀

Segments to Improve:

Here’s where the rubber meets the road. The segments that need your attention are:

• Sled Push - Potential Improvement: 00:05
• Burpees Broad Jump - Potential Improvement: 00:16
• Roxzone - Potential Improvement: 00:51

Now, let's talk strategy for improvement:

• Sled Push: Focus on leg strength and explosive power. Incorporate drills like squat jumps and sled drags to boost your pushing power. Aim for sessions of 4-6 reps at maximum weight, with short rest periods to simulate race fatigue.
• Burpees Broad Jump: This one is a bit tricky. To improve your agility and coordination, practice burpee variations with added lateral jumps. Set a timer for 30 seconds and see how many you can complete. You want to feel like a ninja crossing the finish line! 🥷
• Roxzone: Speed up those transitions! Plan your transitions during training sessions. Set up a mock race and practice moving quickly from one station to another without losing your breath. Incorporate rest period optimization drills to simulate race recovery.

Remember, focus about 68% of your training on these segments, and you’ll see marked improvement. It’s all about building the foundation while also maintaining that speed. Don’t forget to work on your grip strength for the Farmers Carry and Sandbag Lunges, which will help with those transitions.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start conservatively to avoid burning out early. Aim for a consistent pace across all running segments, especially in the first half.
• Transitions: Focus on quick transitions. Practice quick changes between strength exercises and running. Keep your gear organized for faster access.
• Stay Hydrated: Hydration is key, especially in longer races. Plan your water intake before, during, and after the race.

Remember, it’s not just about the physical game; it’s a mental battle too. Channel that inner grit and push through, just like Goggins would say: “The only way to get better is to get uncomfortable.”

Conclusion:

As you prepare for the next race, consider setting specific targets for your training sessions. With the right focus and dedication, you can improve those segment times and crush your previous records. The next big event is just around the corner, and I know you both have what it takes to level up your game. Keep that fire burning and remember: “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” 🏆

So, Jens and Guus, get ready to tackle those workouts and smash those new goals! Let’s make the next race one for the books! And remember, when the going gets tough, just think of how good it feels to be at the finish line—where the real magic happens! 💥

Keep grinding, keep pushing, and let's get to that podium together! You got this! - The Rox-Coach