Jesse Hollander, Jesper Diepeveen Hyrox Result

Overall Performance:

Jesse and Jesper, first off, let me just say, you both crushed it out there at the 2025 Heerenveen Hyrox competition! Finishing with an overall time of 01:26:36 puts you in the top 95% of 92 athletes, and 42nd in your age group is a solid performance. You should be proud of that! 🏆

Now, let's dive into the details. Your total running time of 51:52 is a bit slower than the average by +03:52, indicating that while you have a great base, there’s room to sharpen your speed on the track. Your pacing was a mixed bag—starting strong but then losing momentum towards the end, which is often a sign of fatigue setting in. It seems you might have a stronger running profile, but we’ll need to balance that with more strength training to ensure both aspects of your performance complement each other. Think of it like a well-structured sandwich: you don't want too much bread (running) that overshadows the filling (strength) or vice versa! If you feel like you’ve been running a bit more than lifting, you might just be on to something. 💪

Segments & Race Analysis:

Let's break down your performance across the segments. Your splits show that while you had a strong start, with your first running segment clocking in at 05:07, you began to experience some challenges as the race progressed. Your performance in various segments compared to the average shows a few areas where you can capitalize on improvement:

• Running 1: Solid start at 05:07, just a second off the average. Keep that momentum!
• Ski Erg: At 03:47, you were 15 seconds slower than average. This means your upper body endurance might need a little love.
• Sled Push: Oof! 01:43 puts you 38 seconds behind average. Time to get that lower body strength dialed in.
• Running 4 and 5: These were noticeably slower than average, which suggests fatigue was creeping in. This typically indicates a need for better pacing and conditioning.
• Roxzone: 09:05 is quite a bit longer than average, suggesting you may need to work on transitions and overall fitness to minimize downtime between exercises.

In summary, you started strong but faced challenges in maintaining that energy and strength as you went on. This is a classic case of needing to blend your running and strength training more effectively to ensure you can maintain your pace throughout the competition.

Segments to Improve:

Now, let’s get into the nitty-gritty of where you can really ramp up your performance. The segments that need a solid focus include:

• Sled Push: 01:43 (19th percentile). This is a significant area for improvement. Aim to focus 30% of your training on building leg strength and power. Incorporate heavy sled pushes, squats, and deadlifts into your routine. Consider using resistance bands to increase power output. Form tip: keep your hips low and push with your legs, not your back!
• Roxzone Transition: 09:05 (96th percentile). This is where you can save precious seconds. Focus 20% of your training on improving your transition times. Practice quick changes between exercises. Set up mock transitions in your workouts and time yourself to get used to the switch. Remember, a smooth transition is like butter on toast: it makes everything better!
• Ski Erg: 03:47 (46th percentile). Spend 20% of your training on upper body endurance. Incorporate interval training on the Ski Erg with sets like 30 seconds all-out followed by 30 seconds rest. Practice proper form to engage your core and legs, not just your arms. Instead of just skiing for distance, mix it up with shorter, high-intensity intervals.
• Running Performance: Overall running time of 51:52. To improve your total run time, aim for 100% focus during your training on running. Incorporate tempo runs, interval sprints, and long, steady-state runs. Work on pacing strategies to avoid burning out early. A good rule of thumb: if you're finding it too easy, you're probably not pushing hard enough!

Race Strategies:

Now that we’ve identified key areas for improvement, let’s talk strategy for your next races. Here are a few focused tactics to implement:

• Start Strong, But Smart: Your initial pace is critical. Start with a pace that feels comfortable but slightly challenging. You don't want to burn out before you hit the halfway point!
• Segment Focus: Break the race into segments in your mind. Focus on one segment at a time rather than the entire race. This can help you maintain focus and energy. Remember, it’s all about the next corner, not the finish line just yet!
• Practice Transitions: Set up your training to mimic competition conditions, especially in terms of quick transitions. Time your movements between exercises to see where you can shave off seconds.
• Nutrition and Hydration: Don’t underestimate the power of proper fueling before and during the race. Ensure you're well-hydrated and have a snack that provides quick energy before you hit the course!
• Mindset: Stay positive! When the going gets tough, remind yourself why you’re doing this. As Goggins says, “Suffering is the true test of life.” Embrace it! 💥

Conclusion:

Jesse and Jesper, you’ve got the raw talent and drive to elevate your performance even higher in the next races. With a clear focus on improving your sled push, transition times, and upper body endurance, you're well on your way to smashing your goals. Also, remember to incorporate those running drills so you can keep that total running time on point!

As you gear up for your next competition, keep an eye on upcoming events. Consider participating in races that challenge your weaknesses and allow you to showcase your strengths. Whether it’s Hyrox or another endurance event, keep pushing those limits! And always remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.”

Now, let’s get back to work! You’ve got this! The Rox-Coach believes in you both! 💪