Jesse Stienstra, Mirte Zittema Hyrox Result

Overall Performance:

Jesse and Mirte, first off, congratulations on a solid performance at the 2025 Heerenveen HYROX Doubles Mixed event! Finishing with an overall time of 01:43:48 ranks you in the top 95% of 741 competitors, and in your age group, you landed in the top 96% of 310 athletes. That’s impressive! 💪 Now, let’s break it down. Your pacing throughout the race shows some interesting insights into your profile.

Starting strong is key, and you did just that with a running split of 05:54, which was 22 seconds faster than average. However, it seems you might have pushed a little too hard early on, as your running segments later began to slow down significantly. This indicates a bit of a runner profile, but also highlights the need for improved strength training to balance your performance across the board. Your total running time of 01:00:32 was about 2 minutes slower than the average for your finishing time, suggesting that while you are a strong runner, there is room to enhance your strength endurance.

In terms of your pacing, I’d like to see a more even distribution throughout the race segments. You started strong, but perhaps the adrenaline got the better of you and led to a few slower transitions in the second half. The Roxzone time of 11:33, which was significantly slower than average, indicates some potential wasted time during transitions or rest periods. Remember, every second counts in a HYROX race!

Segments & Race Analysis:

Analyzing your segments, there are clear strengths and areas for improvement. Your opening running segment was stellar, landing you in the 71st percentile. The Ski Erg and Burpees Broad Jump segments also performed well, showcasing your cardiovascular endurance and explosive strength. However, as the race progressed, the trends shifted:

• Running 2: While still respectable, you saw a slight slowdown, which indicates a need to maintain your pace—especially as you transition from running to strength exercises.
• Sled Push and Sled Pull: These segments saw you fall behind the average, with significant time losses. This is a clear indicator that strength training for pushing and pulling movements should be a focus.
• Running 4 and Running 5: You experienced noticeable slowdowns in these segments, which could be attributed to accumulating fatigue from the strength work. Improving your conditioning will help you maintain your running pace.
• Roxzone: The time spent here was far from optimal, suggesting that either transitions need to be faster, or the conditioning needs to improve to reduce need for longer breaks.

Overall, the race showed promise, but the analysis indicates that you need to work on maintaining a more consistent pace throughout all segments, especially with strength exercises slowing you down. Remember, in HYROX, it’s about being a jack-of-all-trades—you can’t just be a runner; you need that strength to back it up!

Segments to Improve:

Let’s dive into specific segments that need the most attention. Here are the key areas where you can improve:

• Running 4: 07:49 (+00:29 compared to average) - This segment needs the most focus. The goal is to bring this down significantly. Potential improvement: 01:00.
• Running 5: 08:16 (+00:40 compared to average) - This segment also saw a slowdown and can be improved. Potential improvement: 01:30.
• Sled Push: 02:12 (-00:25 compared to average) - Focus on explosive leg strength and core stability. Potential improvement: 30 seconds.
• Sled Pull: 04:20 (-00:39 compared to average) - Here, we need to add power and endurance. Potential improvement: 30 seconds.
• Roxzone: 11:33 (+01:28 compared to average) - This is where you are wasting precious seconds. Focus on transition speed! Potential improvement: 01:00.

In total, you can aim for an improvement of around 04:37 in your overall running time, which is ambitious but achievable with focused training. Here are some detailed strategies:

Training Strategies:

• Running Endurance: Incorporate longer runs at a steady pace to build endurance. Aim for at least 2-3 long runs per week, with one being a tempo run to simulate race conditions. Adjust your pacing to be more consistent.
• Strength Training: Prioritize exercises that mimic the movements in HYROX, like:
  • Sled pushes and pulls with progressive overload.
  • Squats and deadlifts to build leg strength.
  • Core workouts, focusing on stability exercises like planks and Russian twists.
• Transition Drills: Set up a circuit that mimics the race transitions. Train going from running to strength exercises quickly. For instance, do 400m runs followed by a set of sled pushes, then immediately transition to burpees, and so on. Aim to reduce rest time significantly.
• Interval Training: Incorporate interval workouts focusing on both running and strength. For example, run for 400m at a fast pace, followed by a strength exercise, then rest minimally before repeating. This simulates race fatigue.
• Recovery and Nutrition: Don’t overlook recovery! Ensure you’re eating enough to fuel your workouts and aiding recovery with proper nutrition. Hydration is key too—stay on top of it!

With dedicated focus on these areas, you can turn weaknesses into newfound strengths. Remember, champions are not born; they are made through hard work and dedication.

Race Strategies:

During the race, consider the following strategies to improve your performance:

• Pacing Strategy: Start strong, but not too fast. Use your first segment as a warm-up to settle into your rhythm. You know you can push hard, but saving energy for the latter half will pay off.
• Strength Transition: As you approach the strength segments, mentally prepare yourself to switch gears. Visualize succeeding in each segment before you tackle it. This mental preparation can significantly impact performance.
• Hydration and Fuel: Plan your hydration breaks. Don’t wait until you’re thirsty—stay ahead of it! A quick sip during transition can keep you fresh.
• Positive Self-Talk: Keep your mind in the game. Remind yourself of your training and capabilities. “I am strong. I am capable. I will finish strong!”

Conclusion:

Jesse and Mirte, you’ve got a solid foundation to build on. With a few focused adjustments and strategies, you can significantly improve your performance in the next races. Looking ahead, consider the following events:

• HYROX Maastricht: Date: 2025-09-19 - Focus on refining your strategies here.
• Intersport HYROX Hamburg: Date: 2025-10-03 - Use this as a benchmark for your improvements.
• HYROX Utrecht: Date: 2025-11-28 - Aim to showcase your hard work and improved performance.

Remember, “It’s not about being better than someone else; it’s about being better than you were yesterday.” Keep that fire burning, and let's crush those goals! 💥 Keep pushing your limits and don't forget to enjoy the process. After all, if it doesn't challenge you, it won't change you. See you at the next race! This is The Rox-Coach, signing off! 🏆