Jos De Leeuw Hyrox Result

Overall Performance:

Hey Jos! First off, let me give you a high-five for crushing it at the 2025 Heerenveen Hyrox event! 🖐️ Finishing 1533rd overall and 14th in your age group puts you in the top 99% of 1542 athletes and top 93% of 15 in your category. That's no small feat! Now let's break down your performance.

Your overall time of 02:20:21 is impressive, but when we dive deeper into your splits, we can see some areas where you can push even harder and unlock your full potential. Now, considering your total running time of 01:00:21, which is -07:49 compared to the average, it suggests you have a solid running base. This shows you have more of a running profile, but some segments indicate you could use a bit more strength training to balance things out. Remember, “You are never done. There’s always room for improvement.” 💪

Looking at your pacing, it's clear you started strong with a best running lap of 06:37, but some of your later segments slowed down, particularly in Running 5 and Running 8. This indicates that you might have started too fast or didn’t manage your energy effectively through the race. The goal now is to refine your approach, build on your strengths, and address those weaknesses.

Segments & Race Analysis:

Your race performance had some standout moments! You absolutely crushed the Ski Erg, Sled Push, and Burpees Broad Jump segments, all ranking above the average. Your running segments do tell a story, though. You started out strong, but as the race progressed, you lost some time in the latter running segments. This indicates a potential for energy management issues or fatigue setting in. The Roxzone time of 25:30, which is +12:23 compared to average, suggests that transitions were not as efficient as they could be. Less time in transition and more time crushing those workouts is the name of the game!

Segments to Improve:

Now let's focus on the areas where you can improve your performance:

• Total Running Time: Potential Improvement: 02:33 (From 01:00:21 to 57:48), Focus during training: 57%
• Wall Balls: Potential Improvement: 01:26 (From 12:20 to 10:54), Focus during training: 32%

Total Running Time Analysis:

Your total running time indicates that there's room to enhance your speed and endurance on the track. The goal is to aim for a sub-58 minute total running time. Here are some training strategies:

• Interval Training: Incorporate high-intensity interval training (HIIT) sessions focusing on speed and endurance. For example, sprint 400 meters at a fast pace, followed by 2 minutes of rest, and repeat for a total of 6-8 rounds.
• Tempo Runs: Run at a steady pace slightly faster than your average pace for 15-20 minutes. This helps increase your lactate threshold, making you more efficient during those longer race segments.
• Long Runs: Dedicate one day a week to a longer, slower-paced run (60-90 minutes). This will build your aerobic base and improve your stamina.
• Strength Training: Focus on lower body strength exercises, such as squats and deadlifts, to improve your overall power and speed.

Wall Balls Analysis:

Wall balls seemed to slow you down significantly, ranking you lower than average. Here’s how you can improve:

• Technique Drills: Focus on your squat mechanics and throwing technique. Practice wall balls with lighter weights to perfect your form, gradually increasing the weight as you become more comfortable.
• Endurance Sets: Incorporate sets of wall balls into your workouts. Aim for 3-5 sets of 20-30 reps with minimal rest between sets to improve your muscular endurance.
• Strength Training: Include exercises such as thrusters, squat cleans, and overhead presses to build the muscle groups used in wall balls.

Race Strategies:

Now that we have the segments analyzed, let’s talk about race strategies to implement next time:

• Pacing Plan: Start strong, but not at maximum effort. Aim for a consistent pace throughout the running segments. Consider using a heart rate monitor to keep track of your exertion level.
• Transition Training: Practice quick transitions between exercises. Set up mock races where you transition from running to workouts, focusing on minimizing downtime.
• Energy Management: Set a plan for nutrition and hydration during the race. Make sure to fuel adequately before and during the competition to maintain your energy levels.

Conclusion:

Jos, you’ve shown incredible potential at the 2025 Heerenveen Hyrox event, and with a few tweaks to your training and race strategy, you can elevate your performance even further. Consider your next races and use this feedback as a blueprint for success. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Keep pushing your limits, and don’t forget to enjoy the journey! 🏆

Stay motivated, stay focused, and let’s crush those next goals together. Keep your head up, and let’s transform those weaknesses into strengths. You've got this! 💥

Catch you at the next training session,

The Rox-Coach