Joey Stol, Julian Westerbaan Hyrox Result

Overall Performance:

Joey and Julian, you both crushed it at the 2025 Heerenveen Hyrox competition! Finishing 4th overall out of 92 athletes and 3rd in your age group is no small feat; you’re in the top 4% and top 6% respectively! 💪 That's impressive, and it shows your dedication and hard work are paying off. Your overall time of 55:59 is commendable, especially considering the fierce competition.

Now, let’s talk about pacing. You both started strong, with Running 1 at 03:07, which is 26 seconds faster than average. However, it seems like the excitement got the better of you—maybe you were channeling your inner gazelle a bit too much at the start! This segment is in the 12th percentile, meaning it was a powerful start but also set the tone for some exhausting laps later on. You both have a solid runner profile, as evidenced by your total running time of 29:04, which is 54 seconds better than average. But let’s not forget that Hyrox is a hybrid game; we need to balance that speed with strength. 🏆

In terms of past races, comparing this performance against your previous ones shows significant progress, particularly in running. However, there are still segments where you can improve to get even closer to that podium. Let’s break it down further!

Segments & Race Analysis:

The race was a mix of strong performances and areas that could use a bit more polish. Here’s a quick rundown:

• Running Segments: You both started with a strong pace but may have over-extended yourselves early on. Running 1 was impressively fast but may have set you up for slower subsequent runs.
• Ski Erg: You were just about on par with the average, but there’s room for improvement to push that percentile higher.
• Sled Push & Pull: These segments are where you felt the strain. Pushing hard is great, but pulling? That’s where you’re going to need to dig deep in training.
• Rowing: You fell behind in this segment; it was your weakest. It’s time to build that rowing endurance and technique!
• Roxzone: You spent a bit more time than average here—almost a minute longer. This could indicate you need to sharpen your transitions and overall fitness to minimize downtime. Transitioning is like changing gears on a bike; if you’re too slow, you’ll lose momentum!

Segments to Improve:

Now, let’s focus on the segments where improvement could yield the most significant gains:

• Sled Pull:
  • Current Time: 03:24
  • Target Time: 02:55
  • Potential Improvement: 00:29
  • Focus during Training: 29%

  To boost your sled pull performance, you need to incorporate resistance training that simulates the movement. Focus on compound lifts like deadlifts and bent-over rows. Consider these drills:

  • Sled pulls with varying weights to simulate fatigue.
  • Weighted lunges to build leg strength and stability.
  • High-rep kettlebell swings to enhance grip strength and explosiveness.

  Don’t forget about form; keep your back straight and engage your core to maintain power throughout the pull.

• Rowing:
  • Current Time: 04:08
  • Target Time: 03:47
  • Potential Improvement: 00:21
  • Focus during Training: 21%

  Rowing is all about rhythm and endurance. To get faster, focus on:

  • Performing intervals on the rowing machine—try 30 seconds at a high intensity followed by 30 seconds of rest.
  • Incorporate technique-focused sessions where you work on your stroke efficiency.
  • Use resistance bands for back and core strength, which will translate into better rowing power.

  Remember, the goal is to maintain a steady pace throughout your rowing segment, so practice pacing strategies in your training!

Race Strategies:

To optimize your race performance, consider implementing these strategies:

• Start Smart: While it's tempting to unleash your inner cheetah, focus on pacing yourself better in the first couple of runs. Start strong but not too hot. A steady approach can yield better results across the board.
• Transition Training: Work on your transitions between exercises. Set up mock races where you practice moving quickly from one segment to the next. Time yourself and aim to reduce those transitions—like a ninja in a hurry! 🥷
• Strength-Endurance Balance: Since you both have solid running times, incorporate more strength training in your regimen to balance out the hybrid nature of Hyrox. Consider circuit training that combines running intervals with strength exercises.
• Mental Toughness: As you prepare for future races, remember that mental resilience is key. Channel your inner Goggins—embrace the discomfort and push through it. The pain you feel today is the strength you’ll feel tomorrow!

Conclusion:

Joey and Julian, you’ve set a high bar for yourselves with this performance. Looking ahead, I recommend you both target upcoming Hyrox events to continue building on this momentum. Focus on the areas we've discussed, especially the sled pull and rowing, and remember: “It’s not about how hard you hit, it’s about how hard you can get hit and keep moving forward.”

Keep pushing yourselves, stay consistent, and remember to have fun with it! You’re not just building muscles; you’re building character. And hey, if life gives you lemons, make a Hyrox lemonade! 🍋💥

Keep striving for greatness, and let’s see you both on that podium next time! You got this—stay hungry, stay focused, and let’s show them what you’re made of! 💪🏆

Keep pushing the limits,

The Rox-Coach