Jill Janssen, Danique Beijers Hyrox Result

Overall Performance

Jill Janssen and Danique Beijers, you both tackled the 2025 Heerenveen Hyrox race with grit and determination! Finishing with an overall time of 01:30:47 puts you in the top 84% of 70 athletes, and a solid 21st in your age group out of 28 competitors. That’s no small feat! 🎉

Looking at your pacing, it appears you may have started off just a tad too fast. Your initial running split of 04:59, while impressive, is 36 seconds faster than the average for this finish time, which might have set a challenging tone for the segments that followed. On the other hand, your overall running time of 46:58 places you 2:51 ahead of the average, indicating a stronger running profile. Your best lap of 05:21 shows you have the potential to bring your running speed to the table, but we need to balance that with some strength training to enhance your performance in the strength segments. 💪

Comparatively, considering your past races, it’s clear you’ve made progress! Your overall rank has improved, showcasing your commitment and hard work. Keep that momentum going!

Segments & Race Analysis

Analyzing your race segments, there are notable strengths and areas for improvement. Here’s a quick breakdown:

• Running Segments: Your running times were generally strong, especially in the earlier segments. However, the later runs, particularly Running 5 (06:01) and Running 6 (06:13), indicate a potential slowdown. This could be due to fatigue setting in, which might affect your transitions and overall energy management.
• Ski Erg and Rowing: Both of these segments were solid, with marginal differences compared to average. Maintaining efficiency here is key. You’re well within the competitive range!
• Sled Push and Pull: These segments showed room for improvement, particularly the Sled Push at 02:37, where you were 7 seconds slower than average. It’s essential to work on explosive strength here.
• Burpees Broad Jump (BBJ) and Wall Balls: These segments were areas of struggle. The BBJ took 04:58, which is 45 seconds slower than average, and the Wall Balls at 05:27, which lagged by 44 seconds. It’s clear these need focus during training.
• Roxzone: Spending over 9 minutes here, 1:17 longer than average, indicates room for improvement in your transition times and overall fitness. This is a crucial area to maximize your efficiency.

Segments to Improve

Let's dive deeper into the segments that need your attention, as these are the low-hanging fruit for improvement:

• Burpees Broad Jump (BBJ)
  • Current Time: 04:58
  • Target Time: 04:05
  • Potential Improvement: 00:53
  • Focus during training: 40%
  • Training Strategy: Incorporate specific BBJ drills into your routine. Start with focused burpee drills, gradually increasing speed while maintaining form. Aim for sets of 10-15 with short breaks. Increase explosive power with box jumps followed by burpees, and focus on landing softly. Try to integrate these into a circuit to simulate race conditions.
• Wall Balls
  • Current Time: 05:27
  • Target Time: 04:41
  • Potential Improvement: 00:46
  • Focus during training: 35%
  • Training Strategy: Prioritize technique—ensure you’re squatting low and using your legs to propel the ball. Incorporate wall ball drills into high-intensity interval training (HIIT) sessions, focusing on maintaining a steady rhythm. Use a lighter ball for speed drills, then transition to your competition weight.
• Sandbag Lunges
  • Current Time: 05:01
  • Target Time: 04:35
  • Potential Improvement: 00:26
  • Focus during training: 20%
  • Training Strategy: Incorporate lunges into your leg day routine, focusing on explosiveness. Use lighter weights for speed during training, then work up to heavier loads. Consider doing walking lunges with a sandbag, focusing on form and balance. Aim for a set distance or time rather than repetitions to mimic race conditions.

Race Strategies

Here’s how you can strategize for improved performance in your next race:

• Start Strong, but Smart: You want to keep that initial energy, but don’t burn out too quickly. Monitor your heart rate and adjust your pace accordingly. Aim for a negative split if possible—start a little slower and finish strong!
• Efficient Transitions: Use your Roxzone time wisely. Practice transitioning between exercises in training to minimize downtime. For instance, plan how you’ll set up for the Sled Push or get into the BBJ quickly.
• Breathing Techniques: Focus on controlled breathing during your strength segments to maintain stamina. This will help keep your heart rate steady and energy levels up.
• Mindset is Key: Remember, it's 80% mental, 20% physical. Visualize your success! As Goggins says, “You’re not just training your body; you’re training your mind.” Get comfortable with discomfort.

Conclusion

Jill and Danique, you’ve got a solid base to build on, and with some focused training on those segments, you’ll be unstoppable! Your next races—HYROX Maastricht on September 19, Intersport HYROX Hamburg on October 3, and HYROX Utrecht on November 28—are perfect opportunities to implement what you've learned. Each race is a stepping stone, so take the time to analyze, adapt, and grow.

Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing yourselves, stay consistent, and let’s crush those targets together! And if all else fails, just remember: Burpees are like taxes. You can’t avoid them, but you can get better at them! 😉💥

Keep grinding, stay strong, and let’s get ready to dominate the next race! You’ve got this! - The Rox-Coach