Jeremy Reijnders, Boris Stenfert Hyrox Result

Overall Performance:

Jeremy and Boris, you both crushed it out there at the 2025 Heerenveen Hyrox competition, finishing in the top 8% overall and securing a solid 5th in your age group! That’s no small feat! With a finish time of 59:31, you guys showed tenacity and grit. Now, let’s break it down.

Your total running time of 32:28 is a bit slower than average (+29 seconds), suggesting that while you have the strength to power through those exercises, there’s room for improvement in your running speed. This timing indicates a more hybrid profile—meaning you’ve got a good mix of strength and running capabilities, but we need to sharpen that running edge. Remember, “The only thing harder than being a champion is staying a champion.” You’ve got what it takes, now let’s refine it!

In comparison to your previous races, it appears that both of you have improved, but transitioning from strength to running still presents some challenges. This is the time to focus on consistency and pacing. You started strong, but we can work on holding that pace throughout the race. Remember, it’s not a race to the first hill; it’s about pacing yourself to conquer the entire mountain!

Segments & Race Analysis:

Now, let’s dive into the segments. You both started with a solid running pace of 03:59, which is a tad fast compared to the average (+00:18), placing you in the 39th percentile. This suggests that while you have the speed, maintaining it throughout the race is where we lost precious seconds. The Ski Erg and Sled Push segments showed some strong performances, but as we hit the Sled Pull and Wall Balls, there seems to be a drop-off in performance. These segments were notably slower than average, indicating that fatigue might have kicked in during the latter half of the race.

Jeremy, you clocked in at 03:38 for the Ski Erg but fell into the 21st percentile. This shows that while you have potential, there’s still room for improvement in technique or endurance on that machine. Boris, your Sled Push at 01:36 was impressive, but we need to ensure you’re carrying that intensity through all segments. The Wall Balls were a tough segment for both of you, landing in the 1st percentile. We need to work on that power and technique to ensure you can keep up the pace even when the legs are screaming!

Overall, your pacing strategy needs some refinement. We need to work on gradually building your stamina, especially in the running segments. Keep in mind the words of Jocko Willink: “Discipline equals freedom.” Let’s find that balance between strength and speed!

Segments to Improve:

Identifying the segments that need improvement is key to transforming your performance.

• Total Running Time: Currently at 32:28, with a potential improvement target of 01:27, aiming for 31:01. This is critical, focusing around 73% of your training time on enhancing your running.
• Wall Balls: At 03:18, this segment needs serious attention as it sits in the 1st percentile. Focusing on form and explosiveness will be essential.
• Roxzone Transition Time: At 05:19, this is a whopping 54 seconds slower than average. Improving your overall fitness and transition time is crucial here.

To improve your running, consider incorporating the following drills into your training routine:

• Interval Runs: Work on shorter intervals (400m to 800m) at a pace faster than your goal race pace. This will help build speed and endurance.
• Fartlek Training: Incorporate varied paces throughout your runs. You can alternate between sprinting and jogging within the same session.
• Long Runs: Emphasize building a strong aerobic base with longer, slower runs. Aim for at least one 60-minute run each week.

For the Wall Balls, practice explosive movements with lighter weights to enhance your technique and power. Aim for sets of 10-15 reps with a focus on form:

• Wall Ball Drills: Start with squats, focusing on proper depth and catching the ball at your peak.
• Weighted Squats: Build strength in your legs to improve your wall ball performance.

For the Roxzone transition times, practice your transitions during training sessions. Set up mock transitions where you switch quickly between exercises, working on minimizing downtime. “Time is what we want most, but what we use worst.” Let’s make every second count!

Race Strategies:

When it comes to race day, having a solid strategy will set you apart. Here are some key strategies to implement:

• Pacing: Start strong but controlled. Use your first two running segments to find a rhythm, aiming to finish each segment with energy to spare.
• Transition Practice: In your warm-up, practice your transitions. Knowing how to move from one exercise to the next will shave precious seconds off your total time.
• Nutrition and Hydration: Ensure you are well-fueled and hydrated leading up to the race. A well-timed gel can be a game-changer!

Conclusion:

Jeremy and Boris, you’ve laid a solid foundation with your performance at the Heerenveen event. Looking ahead, set your sights on upcoming races. Use this feedback to sharpen your skills, refine your strategies, and improve your running pace. “You can’t put a limit on anything. The more you dream, the farther you get.” Keep dreaming big and putting in the work!

Remember to keep the training fun and engaging. Mix it up, challenge yourselves, and don’t forget to celebrate your victories along the way! The next race is right around the corner; let’s make sure you show up stronger, faster, and more determined!

Keep pushing your limits, and remember, I’m here to support you all the way. You got this! 💪

Keep grinding,

The Rox-Coach