Jeroen Ekelenkamp, Christine Ekelenkamp Hyrox Result

Overall Performance:

Jeroen and Christine, you both tackled the 2025 Heerenveen with grit and determination, finishing in a commendable overall time of 01:39:59! That places you in the top 92% of the competition, which is no small feat—congratulations! Your rank in the age group is also impressive at 121 out of 128 athletes, solidifying your standing as competitors who show up ready to give it their all.

Now, let's talk about pacing. Jeroen, it appears you started with a strong lead, clocking in at 06:08 for your first running segment. However, as the race progressed, you showed signs of slowing down, particularly in the latter running segments. This shift indicates that while you have a solid runner profile, you may have started a bit too fast, which is a common rookie mistake. It's like sprinting to the fridge when you're hungry and realizing you have to lift weights afterward! Keep that in mind for future races.

Your total running time of 56:35 was slightly above average by 12 seconds, which suggests a good running base, but there’s still room for improvement. Balancing your strength and running training will be essential to elevate your performance in future competitions. Remember, Hyrox is about finding that sweet spot between speed and strength.

Segments & Race Analysis:

Breaking down the segments, Jeroen, you've shown some strong performances, especially in the Ski Erg and Sled Push, where you were able to stand out against your competition. However, the Sled Pull and Farmers Carry are areas that need some serious attention. The Sled Push was particularly challenging, with a 37-second delay compared to average. It seems that while your legs can run, they may struggle under more weight!

The roxzone time of 12:19 is another area where you could shave off precious seconds. This indicates either a need for better transition efficiency or perhaps a lack of overall fitness conditioning. In a Hyrox race, every second counts, and those transitions can make or break your overall time. The goal is to treat transitions like that awkward moment when you’re about to tell a dad joke—get in and get out quickly!

Segments to Improve:

Here’s the rundown of your segments with the most potential for improvement:

• Total Running Time: Potential Improvement: 02:12 (From 56:35 to 54:23), Focus during training: 79%
• Sled Push: Potential Improvement: 00:35 (From 03:09 to 02:34), Focus during training: 20%

Now, let’s break these down:

Total Running Time

To improve your total running time, focus on enhancing your aerobic capacity and speed work. Incorporate the following drills into your training regimen:

• Interval Training: 800m repeats at a pace faster than your race pace, with a 2-minute rest between. Aim for 4-6 repeats to build speed and endurance.
• Long Runs: Include a weekly long run at a tempo pace to increase your overall endurance. Gradually increase the distance.
• Hill Sprints: Sprint up a hill for 20-30 seconds, then jog or walk back down. Repeat this 6-8 times to build strength and power in your legs.

As you do these workouts, pay attention to your pacing. Make sure you’re not starting too fast; remember, it’s a marathon, not a sprint! A great quote to keep in mind: "It’s not about being the best; it’s about being better than you were yesterday."

Sled Push

Now, regarding the Sled Push, here’s where we can ramp up the strength training:

• Weighted Pushes: Use a sled or a heavy barbell and practice pushing it over a distance of 20-30 meters. Focus on maintaining a strong, low position to engage your legs fully.
• Leg Press: Incorporate leg press machines into your routine to build the necessary leg strength. Aim for heavy weights with lower reps for strength gains.
• Core Strengthening: Don’t forget about your core! Exercises like planks, Russian twists, and medicine ball throws will help stabilize your body when pushing heavy loads.

Remember, "Pain is just weakness leaving the body!"—so embrace it during these workouts. The more you can push yourself in the gym, the better you'll perform on race day!

Race Strategies:

Going into your next races, consider these strategies:

• Mind the Pace: Start conservatively, especially during your first two runs. Focus on maintaining a steady pace and conserve energy for the latter segments.
• Transition Practice: Before your next race, simulate transitions in training. Practice moving quickly between exercises to minimize roxzone time.
• Stay Hydrated and Energized: Keep track of your hydration and nutrition leading up to the race. A well-fueled athlete is a fast athlete!

Conclusion:

Jeroen and Christine, you have shown great potential in this race, and with focused training on the areas highlighted, I have no doubt you will continue to improve. Your next relevant races are:

• HYROX Utrecht: Date: 2025-11-28, Address: Utrecht, Netherlands
• HYROX Maastricht: Date: 2025-09-19, Address: Maastricht, Netherlands
• Intersport HYROX Hamburg: Date: 2025-10-03, Address: Hamburg, Germany

Set your sights on these events and keep pushing your limits. Remember, "You are your only limit!" So take that to heart as you train and prepare for what’s next. And as always, keep it fun—even if it means doing burpees in the rain! 💪

Keep crushing it, and remember, I’m here to help you unlock your potential. Until next time, this is the Rox-Coach, cheering you on! 💥🏆