Jeroen Mulder, Wybren Terpstra Hyrox Result

Overall Performance:

Jeroen, what a race! You crushed the 2025 Heerenveen HYROX competition, finishing with an overall time of 01:01:11, placing 15th out of 92 athletes and 5th in your age group. That puts you in the top 16% of competitors—impressive work! Your total running time of 33:12 is just slightly above the average, but hey, every second counts, right? It's like trying to catch a bus that left two minutes early—frustrating, but it happens to the best of us!

In terms of pacing, you started strong with a solid first lap, but it looks like you might have gone out a bit too hot. Your first running segment was 03:41, which is five seconds faster than average. While that could be a confidence booster, it may have drained your energy for the remaining segments. The good news? This also shows you have a fast runner profile, which is a great asset! Just think of yourself as a cheetah—fast but maybe needs to work on endurance for those long runs between strength segments.

When we compare this race to your past performances, the improvement is clear: you’ve consistently gotten faster, dropping your overall time from previous races like the 2025 Malaga, where you finished 13:11 slower. This progression is a testament to your hard work, but there’s always room for improvement. Let's break it down further and see where we can fine-tune your performance.

Segments & Race Analysis:

Now, let’s dive into the segments. Your race was a rollercoaster ride of ups and downs—much like my favorite workout playlist! Here’s how you fared:

• Running 1: 03:41 - You were off to a flying start, five seconds faster than the average. Just remember, it's a long race, not a sprint to the finish line!
• Ski Erg: 03:35 - Not bad, but you can push this a little harder. Aim for a more aggressive effort to build that cardiovascular strength.
• Running 2: 03:59 - A slight dip here. Keep your head in the game and focus on maintaining your pace.
• Sled Push: 01:45 - Solid effort, but five seconds slower than average. Let’s work on that explosive push!
• Running 3: 04:12 - A bit slower here, potentially due to fatigue from the previous segments.
• Sled Pull: 03:08 - Ouch! A 24-second deficit here. We need to hone in on your pulling technique and strength.
• Burpees Broad Jump: 02:04 - A solid effort, but let’s aim to be quicker here too.
• Farmers Carry: 01:16 - This is where you really need to improve; the 15-second deficit shows you might need to work on grip strength and endurance.
• Sandbag Lunges: 02:46 - Another area with room for improvement—let's tighten those lunges up!
• Wall Balls: 03:28 - A decent effort, but you can squeeze out a few more seconds.
• Roxzone: 05:58 - This is a significant area for improvement. 01:28 slower than average means we need to work on your transition times and overall fitness.

Your overall performance shows a lot of potential, but the segments that dragged you down are where we will focus our training efforts going forward.

Segments to Improve:

Let’s identify the segments where you can really dig deep and make some substantial improvements:

• Sled Pull (3:08; 10 Percentile Rank): This segment is costing you time. Focus on building your back, core, and grip strength. Incorporate deadlifts, bent-over rows, and pull-ups into your routine. Aim for at least three strength sessions a week with a focus on these lifts.
• Farmers Carry (1:16; 2 Percentile Rank): Your grip and core strength are crucial here. To improve, practice carrying heavier weights over longer distances. Start with kettlebell carries and increase the weight progressively. Aim for at least 2-3 sessions a week specifically targeting grip endurance.
• Roxzone (5:58; 63 Percentile Rank): Improving your overall fitness and transition time is key. Work on shorter, more intense workouts focusing on speed and agility. Incorporate shuttle runs and dynamic warm-ups to improve your transitions. Practice moving quickly from one exercise to another, simulating race conditions.
• Sandbag Lunges (2:46; 11 Percentile Rank): To tighten this up, incorporate more lunges into your training. Try weighted step-ups, Bulgarian split squats, and regular lunges focusing on form. Aim for higher repetitions with lighter weights to build endurance.

For each of these segments, consider doing specific drills that will help you adapt to race conditions. For example, do a mock race day where you go through each segment with minimal rest in between. This will help condition your body to transition quickly and maintain a higher level of performance throughout the race.

Race Strategies:

Jeroen, strategy is just as crucial as fitness. Here are some race strategies to implement:

• Pacing: Start strong, but hold back a little in the first two segments. You want to maintain energy for the tougher strength segments ahead.
• Breathing: Focus on your breathing, especially during strength segments. Controlled breaths will help you maintain your endurance.
• Transitions: Practice your transitions in training. Know exactly where you’re going next and have a plan to minimize downtime.
• Mental Game: Keep a positive mindset throughout the race. Visualize yourself succeeding in each segment, and don't let fatigue get the better of you.

Remember, a race is as much in your head as it is in your body. Keep pushing yourself, and don’t be afraid to dig deep when the going gets tough. “The only way to get better is to put yourself through hell,” as Goggins would say.

Conclusion:

Jeroen, you’ve shown remarkable progress in your Hyrox journey! As you prepare for the upcoming races in Utrecht, Maastricht, and Hamburg, keep these strategies in mind. Implement the training suggestions, focus on your weaknesses, and maintain that fire in your belly! 💪

Remember, you’re not just a competitor; you’re a warrior on a mission. Every rep, every run, and every moment spent training is a step towards your goal. Keep pushing your limits, because as Jocko Willink says, “Discipline equals freedom.”

Can’t wait to see you smash your next race! And remember, if your legs start to feel like jelly, just tell them they’re doing great and they’ll keep going! 🏆💥

Stay strong, stay focused, and keep hustling. You've got this! - The Rox-Coach