Joeri Cuunders Hyrox Result

Overall Performance:

Joeri, you put in a solid effort at the 2025 Heerenveen Hyrox Pro event, finishing with an overall time of 01:37:36. This places you in the top 84% of 216 competitors and the top 90% in your age group. You’ve got grit, no doubt! Your total running time was 42:51, which is faster than the average by 01:57. That’s the mark of a strong runner. Your best running lap clocked in at 04:29 – impressive!

Looking at your performance, it’s clear that you have a runner’s profile; you handled the running segments well, especially in the first half of the race. However, it seems like you hit a wall in some of the strength segments. Your pacing was aggressive early on, which is good for building momentum, but it may have cost you in the latter parts of the race where strength endurance became crucial. In your previous races, you’ve shown improvement, and this time is no different. Let’s keep that momentum rolling!

Segments & Race Analysis:

Your race was a mixed bag of strengths and areas needing fine-tuning. The segments show that you’re capable of hitting solid times in running, but your strength segments lagged behind the average.

• Running 1: You kicked off strong (04:28), just 10 seconds shy of the average. You set a good tone here.
• Ski Erg: You fell behind (04:45), which is a significant 20 seconds slower than average. You’ve got to find a way to push through that discomfort.
• Sled Push: This was a tough one for you (05:11), lagging by 41 seconds. Let’s get that power up!
• Sled Pull: Your time was solid with only a 3-second variance, but we can squeeze more out of this segment.
• Burpees Broad Jump: You spent too much time here (05:47), falling behind by 18 seconds. Let’s work on that technique!
• Roxzone: An area that stood out for improvement, with a transition time of 11:29, which is 3:40 slower than average. This indicates you may be resting too much between exercises or struggling with transitions.

Overall, your running segments were solid, but strengthening your transitions and overall strength will greatly enhance your performance. Keep pushing, and those numbers will drop!

Segments to Improve:

Now let’s focus on your weakest links. We can turn these segments into your strengths with dedicated training.

• Sled Push: Current time: 05:11. Potential improvement: 00:49 (aim for 04:22). Focus during training: 34%.
  • Training Strategy: Incorporate sled pushes in your weekly routine. Aim for 3 sessions a week with varying weights. Start with lighter weights for longer distances to build endurance, then gradually increase the weight and decrease the distance.
  • Technique Tips: Maintain a low body position and engage your core. Focus on pushing through your heels to generate more power.
• Sled Pull: Current time: 08:15. Potential improvement: 00:28 (aim for 07:47). Focus during training: 19%.
  • Training Strategy: Work on sled pulls with a focus on explosive starts. Include resistance band training to build upper body strength.
  • Technique Tips: Keep your back straight and pull from your hips, not just your arms.
• Farmers Carry: Current time: 03:09. Potential improvement: 00:25 (aim for 02:44). Focus during training: 17%.
  • Training Strategy: Include farmer's carries in your routine twice a week. Start with moderate weight and focus on form, gradually increasing the weight as you build strength.
  • Technique Tips: Keep your shoulders engaged and avoid leaning forward. This will help you maintain a strong posture and balance.
• Burpees Broad Jump: Current time: 05:47. Potential improvement: 00:21 (aim for 05:26). Focus during training: 14%.
  • Training Strategy: Set up circuits that include burpees and broad jumps. Aim for high repetitions with short rest periods to build endurance.
  • Technique Tips: Focus on landing softly to reduce impact and maintain momentum.
• Ski Erg: Current time: 04:45. Potential improvement: 00:20 (aim for 04:25). Focus during training: 13%.
  • Training Strategy: Include ski erg sessions focusing on intervals. Start with short, intense bursts followed by recovery.
  • Technique Tips: Pull through your core and maintain a consistent rhythm. Avoid overextending your arms.

By concentrating on these segments, you’ll not only improve your times but also enhance your overall performance. Remember, every second counts, and those seconds can become minutes if you put in the work!

Race Strategies:

Let’s talk about how to tackle the race itself. Here are some strategies to implement:

• Pacing: Start strong but controlled. You did well in the first part of the race, but try to maintain that intensity throughout the entire competition.
• Transitions: Work on minimizing your time in the roxzone. Practice smooth transitions in training so they become second nature during the race.
• Strength Management: Manage your energy wisely. Know which segments are strength-heavy and prepare for them mentally. Visualize that sled push and pull.
• Breathing Techniques: Use controlled breathing to manage your heart rate, especially during the strength segments. Inhale deeply and exhale fully.
• Mindset: Stay positive throughout the race. Remember what David Goggins says: “You’re not in pain, you’re just uncomfortable.” Embrace that discomfort!

Remember, Joeri, it’s not just about the finish line; it’s about the journey and the effort you put in. You’re building a foundation for greatness, one race at a time. 💪

Conclusion:

Joeri, you’ve shown remarkable potential in this race. With dedicated training focused on your identified weaknesses, I see you not just improving but crushing your goals in upcoming races. Your next steps should include structured training focused on strength and transitions. You’re already on the right path!

Keep your sights set on the next Hyrox event. Whether it’s a local competition or a bigger stage, remember: “The only easy day was yesterday.” Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! You got this! 💥

Stay motivated, stay hungry, and let’s see what you’re made of! I’m here to support you as The Rox-Coach, and together, we’ll crush those goals! 🏆