Amber Letanche, Joris Letanche Hyrox Result

Overall Performance:

Amber and Joris, you both pushed yourselves hard at the 2025 Heerenveen Hyrox Doubles event, finishing with an overall time of 01:51:59. That’s commendable, putting you in the top 98% of all athletes! Your performance showcases strong running capabilities, especially with a total running time of 01:07:06, which is just under 3 minutes slower than the average for your finish time. The fact that you had your best running lap at 07:10 speaks volumes about your potential as runners. However, let’s not kid ourselves; there are definitely areas to sharpen up if you want to climb higher on that leaderboard! 🏆

Joris, your splits indicate a strong running profile, while Amber, you’ve shown significant improvement from your previous races, particularly with your total time dropping by over 18 minutes from the 2024 Amsterdam event. But that last stretch of running? We need to talk about it. It’s like running through molasses, right? Let’s break it down and strategize on how to make those segments work for you!

Segments & Race Analysis:

The breakdown of your segments reveals some interesting insights. Your running segments were initially strong, with both of you holding your own in the first two runs. However, as the race progressed, particularly during Running 5 through Running 8, both of you lost significant time compared to the average. The trend suggests that fatigue may have crept in during those later stages, impacting your performance. Your Roxzone time of 12:06 indicates that there were moments of transition that could be tightened up to save valuable seconds. You may not be sprinting, but you’re definitely not on a leisurely stroll either! 🚶‍♂️💨

Segments to Improve:

• Running 5: Your split was 08:45, which was 25 seconds slower than average. Focus: 100% during training.
• Running 6: You hit a wall with a time of 09:38, which is a whopping 1:24 slower than average! This is your slowest segment. Focus: 100% during training.
• Roxzone: You spent 12:06 here, which is 1:27 slower than average. Focus: 100% during training.

To turn those segments from weaknesses into strengths, let’s dig into specific drills and techniques:

1. Running 5 & 6: Endurance & Speed Work

To improve your overall running performance, especially in the latter half of the race, you need to focus on both endurance and speed. Here’s a tailored plan:

• Long Interval Runs: Incorporate 6-8 miles at a steady pace with 4-6 intervals of 800m at 5K pace. This will help build your stamina and speed endurance.
• Tempo Runs: Once a week, aim for a tempo run of 4-5 miles at a challenging pace. This will increase your lactate threshold, making those later running segments feel less daunting.
• Fartlek Training: This is where you can have some fun. During a run, vary your speed with bursts of faster running for 1 minute followed by 2 minutes of slower running, repeating for 30 minutes.

Form corrections: Make sure you maintain a relaxed upper body and efficient stride, especially when fatigue sets in. No need to look like a windmill out there!

2. Roxzone: Transition Efficiency

Improving your Roxzone time is crucial, as this is where you can save valuable seconds. Here are strategies to enhance your transition efficiency:

• Practice Transitions: Set aside specific training sessions to practice moving between exercises quickly. Focus on reducing your rest and maintaining your heart rate.
• Strength Conditioning: Work on your core and grip strength to improve the efficiency of your movements between exercises. Exercises like kettlebell swings and farmer’s carries can help.

Remember, the goal is to keep the heart rate up and minimize downtime. Think of it as a race to the next exercise, not a stroll in the park!

Race Strategies:

• Pacing: Start strong but avoid going all out in the first run. Aim for a consistent pace that allows you to maintain energy throughout the race.
• Break It Down: Mentally segment the race. Focus on completing each exercise as a mini-goal, rather than thinking about the entire race at once. It’s like eating an elephant—one bite at a time, right?
• Stay Hydrated: Ensure you’re taking in fluids throughout the race. Dehydration can significantly affect performance, especially in longer events.

Conclusion:

Amber and Joris, you've got what it takes to climb higher in the rankings! Your improvements are evident, and with focused training on your running endurance and transition efficiency, the next races can be even more rewarding. Your next events are lined up, including HYROX Utrecht on November 28, 2025, and I can already see you smashing your previous records.

As David Goggins says, "You will never learn from people if you always tap dance around the truth." So let’s face the truth, work hard, and face those challenges head-on! Remember, every second counts, so let’s make every training session count as well. Keep pushing, and let’s crush those upcoming races! 💪🔥

Now go out there and show them what you’re made of! The Rox-Coach believes in you!