Solange Miriam Kremers, John Kremers Hyrox Result

Overall Performance

Solange and John, your performance in the 2025 Heerenveen Hyrox competition was impressive, landing you in the top 98% of competitors! Finishing with a time of 01:52:36 is no small feat, especially in the intense world of Hyrox. You both showcased a solid mix of strength and endurance, but we need to sharpen those skills to enhance your overall performance even more.

Your pacing strategy showed promise; however, there’s room for fine-tuning. The total running time of 56:34 was notably faster than average, indicating a runner profile that excels in speed rather than raw strength. This means you both need to focus on building strength to balance out your running capabilities. As David Goggins would say, "Most of us never tap into our true potential." Let’s tap into it!

Comparing to your previous races, you both have made significant strides in performance, especially in your running segments. But let’s dig deeper into the numbers to find those golden nuggets for improvement!

Segments & Race Analysis

Analyzing each segment reveals some interesting insights. Your initial running segment (Running 1) was strong, clocking in at 06:17, which is 33 seconds faster than the average for your finish time. This places you in the 81st percentile, showing that you have a solid start. However, as the race progressed, there was a noticeable slowdown in your running splits, particularly in Running 3 (07:00), 4 (07:24), and 5 (07:24). This suggests fatigue setting in or possibly pacing that was too aggressive in the beginning. It’s crucial to find that sweet spot between pushing hard and maintaining endurance throughout the race.

The Sled Pull stood out as a segment needing attention, taking you 7:02 compared to the average of 5:26. This was one of the slower performances among your segments, indicating that while you excel at running, strength training is essential to improve your performance here. You both rocked the Ski Erg and Rowing segments, but they could still use some sharpening. Remember, it’s not just about how fast you go; it’s about how strong you can be while going fast!

Segments to Improve

Now, let’s break down the segments where you can focus your training for maximum improvement:

• Sled Pull
  • Current Time: 07:02
  • Target Improvement: 01:36 (aiming for 05:26)
  • Focus during training: 47%
• Rowing
  • Current Time: 06:13
  • Target Improvement: 00:52 (aiming for 05:21)
  • Focus during training: 25%
• Sandbag Lunges
  • Current Time: 06:04
  • Target Improvement: 00:30 (aiming for 05:34)
  • Focus during training: 14%
• Ski Erg
  • Current Time: 05:06
  • Target Improvement: 00:22 (aiming for 04:44)
  • Focus during training: 10%

To enhance your strength, particularly in the Sled Pull:

• Incorporate heavy sled pulls into your weekly training, focusing on maintaining a strong core and proper form. Start with lighter weights and gradually increase.
• Engage in deadlifts and barbell rows to build the necessary back and leg strength. Aim for 3-4 sets of 6-8 reps.
• Perform high-intensity interval training (HIIT) that incorporates sled work and explosive movements to simulate race conditions.

For Rowing:

• Incorporate interval training on the rowing machine. Alternate between 1 minute of high intensity followed by 2 minutes of recovery.
• Focus on your technique—ensure you’re using your legs effectively and engaging your core to maximize power output.
• Add pull-ups and lat pull-downs to strengthen the upper body, enhancing your rowing efficiency.

For Sandbag Lunges:

• Increase your sandbag weight gradually and focus on your form to ensure you’re activating the right muscle groups.
• Integrate weighted step-ups and walking lunges into your routine to build leg strength.
• Consider adding core stabilization exercises to improve balance and control during lunges.

For Ski Erg:

• Work on power pulls with a focus on explosive movements, aiming for short, intense intervals.
• Include upper body strength training focusing on shoulders and triceps to enhance your pulling power.

Race Strategies

During your next race, consider the following strategies for improved performance:

• Pacing: Start strong but hold back slightly in the first two running segments to conserve energy for later on. Remember, it’s a marathon, not a sprint!
• Transitions: Work on minimizing transition times (Roxzone). Practice quick changes during training to help you get into the next segment faster. Time spent resting is time you’ll never get back.
• Nutrition: Fuel your body adequately before the race—consider quick digesting carbs for energy. Don’t forget, you can’t outrun a bad diet!

Conclusion

Solange and John, your journey in Hyrox is just beginning, and the best is yet to come! With targeted training and a keen focus on those segments needing improvement, you can both elevate your performance in the next race. Remember, "You are your only limit." Embrace the grind, and let’s get stronger together. 💪

As you prepare for upcoming races, remember to keep an eye on your training, nutrition, and recovery. I believe in your ability to push through barriers and become Hyrox champions! Keep that fire burning, and let’s make the next race even more phenomenal than the last! 🏆💥

Stay focused, stay motivated, and let’s crush those goals! The Rox-Coach is here for you every step of the way!