Karlijn Ettema, Laura Spaansen Hyrox Result

Overall Performance:

Hello Karlijn and Laura! First off, let me just say—congratulations on your performance at the 2025 Heerenveen Hyrox! Finishing 38th overall in a field of 70 athletes and placing 12th in your age group is no small feat! You've clearly got the grit to push through this challenging competition. Your overall time of 01:20:54 reflects not just endurance, but also the will to grind through the tough spots. 💪

Looking at your pacing, it's evident that both of you have a solid running foundation. Your total running time of 44:24 is just 3 seconds off the average, indicating that you both have a stronger runner profile. However, we need to address the fact that your Roxzone was 01:39 slower than average. It seems like the time spent between exercises could use some tightening up. Remember, every second counts! As they say, “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” Let’s dive deeper into your segments to find more areas for improvement!

Segments & Race Analysis:

In examining your race, the splits reveal some interesting insights. Your initial running segment was solid, coming in at 04:54, which is just slightly faster than average. However, it appears that after that, you gradually slowed down in your running segments, especially in Running 4 and Running 5, which took longer than average.

Here’s the breakdown:

• Running 1: 04:54 (52nd Percentile Rank) - Good start!
• Running 2: 05:01 (43rd Percentile Rank) - Staying steady.
• Running 3: 05:17 (42nd Percentile Rank) - Here’s where we see a slight drop.
• Running 4: 05:33 (53rd Percentile Rank) - Need to regain some speed!
• Running 5: 05:38 (53rd Percentile Rank) - Still hanging in there, but let’s work on that pace!

Your strength segments tell a different story. The Ski Erg and Sled Pull were notably challenging, with times that fell into the 10th and 38th percentile ranks, respectively. This indicates that these areas significantly impacted your overall performance. Remember that even the greatest athletes have weaknesses—they just work harder on them. 💥

Segments to Improve:

Now, let’s focus on the segments where you can turn weaknesses into strengths. Here are the key areas for improvement:

• Ski Erg: 04:06 (10th Percentile Rank)
  • Potential Improvement: Aim to reduce your time by at least 30 seconds.
  • Training Focus: 20% of your training should focus on this segment.
  • Drills: Incorporate interval training on the Ski Erg. Try 30 seconds of maximum effort followed by 30 seconds of rest, repeated for 20 minutes. This will help build your anaerobic capacity.
• Sled Pull: 04:14 (38th Percentile Rank)
  • Potential Improvement: Aiming for a 15-second reduction.
  • Training Focus: 25% of your training should be dedicated to improving this segment.
  • Drills: Practice sled pulls with varying weights. Start with lighter weights for speed, then gradually increase. Aim for multiple sets, focusing on form and explosiveness.
• Roxzone: 08:12 (82nd Percentile Rank)
  • Potential Improvement: Reduce this time by at least 60 seconds.
  • Training Focus: 40% of your training should focus on improving transition times.
  • Drills: Create a mock race environment. Time yourself transitioning between exercises and work on minimizing that downtime. Set a goal to reduce your transition time by 5-10 seconds per switch.

By concentrating on these segments, you can significantly improve your overall performance. Given your strong running profile, it’s clear that with more targeted strength training, you can compete even more effectively in the next races.

Race Strategies:

Now, let’s talk about strategies to implement during your next race:

• Start Strong, but Controlled: You both had a solid start. Make sure to maintain that energy without burning out too early. Remember, it’s a marathon, not a sprint!
• Establish a Rhythm: Find a breathing pattern that works for you, especially during the running segments. This will help keep your heart rate in check while ensuring you can push harder later.
• Transition Like a Ninja: Make those transitions seamless. Practice switching gears and exercises at speed. It’s all about efficiency—like a well-oiled machine!
• Stay Hydrated and Fueled: Don’t forget to hydrate and fuel effectively during your training sessions. A well-fueled body is a well-performing body!

Conclusion:

Overall, you both have shown incredible potential, and with some focused training, you can elevate your performance to new heights. Remember, “You are never too old to set another goal or to dream a new dream.” Keep pushing your limits, and don’t shy away from the discomfort that comes with growth. The next race is your opportunity to shine even brighter! 🏆

Incorporate these strategies into your training, and let’s make the next Hyrox event something to remember. You’ve got this, Karlijn and Laura—now go out there and get it done! And hey, if anyone asks why you’re working so hard, just tell them you’re training to outrun your next snack! 😉

Stay strong and keep grinding—this is The Rox-Coach signing off! 💪