Kevin Wolters, Nieske Hiemstra Hyrox Result

Overall Performance:

Kevin and Nieske, first off, congrats on your performance at the 2025 Heerenveen Hyrox! Finishing 711th overall puts you in the top 95% of 741 athletes, which is no small feat! With a time of 01:44:45, you showcased a solid hybrid fitness profile, but there are definitely some areas where you can level up your game. Your total running time of 53:41 was faster than the average, indicating that you both have a stronger running profile. However, there were segments where the strength training elements could use some attention.

Your pacing overall seemed to have a few hiccups. Starting a bit too fast can often lead to fatigue later in the race, and while your running times are impressive, the transitions and strength segments tell a different story. In comparison to your previous races, it seems like you’ve made progress in your overall time, but there are still gaps that need to be filled to enhance your performance. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa.

Segments & Race Analysis:

Let’s break down the race. You both tackled 8 running segments interspersed with 8 strength exercises, but here’s the kicker: there’s a noticeable difference in your performance during those strength exercises. Your overall pace for running looks solid, but segments like Burpees Broad Jump (BBJ) and Wall Balls dragged you down significantly. With the BBJ clocking in at 07:20, you were well above the average and this is where you lost a big chunk of time. If we were to look at your running times, the first two runs were strong, but you started to lag behind in the later segments. This indicates that while your cardio is on point, the strength elements need more work.

The Roxzone (the time spent between exercise zones) was also slower than average at 11:13. This indicates that there’s room to improve your transition times. More efficient transitions can save precious seconds in a race, and you both need to work on that. As we know, "Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success." – Dwayne Johnson. Let’s get that consistency up!

Segments to Improve:

Now, let’s dive into the segments that need some serious love and attention:

• Burpees Broad Jump (Potential Improvement: 02:40): This segment is where you lost the most time. The average for this exercise is 04:40, and you clocked in at 07:20. Focus during training: 55%. To improve, incorporate explosive plyometric drills like box jumps, broad jumps, and burpees into your routine. Start with sets of 5-10 reps with short rest periods to build explosive strength. Aim for quality reps over quantity, ensuring you maintain proper form throughout. Also, practice transitioning quickly from burpees to jumps to minimize downtime.
• Wall Balls (Potential Improvement: 01:06): You spent 06:45 here, while the average is 05:39. Focus during training: 23%. Work on your squatting technique and integrate medicine ball exercises into your routine. Aim for timed sets of wall balls, focusing on form and speed. Use a heavier ball to build strength and explosiveness. Challenge yourself with AMRAP (As Many Reps As Possible) in 1-2 minutes to increase endurance.
• Sled Pull (Potential Improvement: 00:34): Your time of 05:40 can be improved to 05:06. Focus during training: 11%. Work on your pulling technique and do specific sled pull workouts. Try doing short distances at high intensity with minimal rest. This will train your muscles to work efficiently under fatigue. Incorporate resistance bands to simulate the pulling motion in your training sessions.
• Sandbag Lunges (Potential Improvement: 00:20): You clocked in at 05:31, while the target is 05:11. Focus during training: 6%. Improve your lunging technique by practicing with different weights and distances. Incorporate forward and reverse lunges, focusing on explosiveness and maintaining a strong core. Train with a heavier sandbag to build strength, and consider adding lunges to your warm-up routine to enhance your mobility.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start with a consistent pace, especially in those early runs. Avoid the temptation to sprint out of the gate. Remember, it’s a marathon, not a sprint!
• Transitions: Work on your transitions in training. The smoother you can make those, the less time you waste. Consider setting mini-tasks during training to simulate race conditions.
• Strength Endurance: Incorporate longer strength sets into your training to simulate the fatigue you’ll experience during the race. This will help your body adapt to working hard when it’s tired.
• Mindset: Remember to stay positive and focused. Use visualization techniques before the race to mentally prepare for each segment. “When you feel like quitting, think about why you started.”

Conclusion:

Kevin and Nieske, your performance in Heerenveen was commendable, but there’s always room for growth! As you prepare for upcoming races in Utrecht, Maastricht, and Hamburg, keep these areas for improvement in mind. Focus on building that explosive strength and refining your transitions. Let your training reflect your goals, and don’t forget to have fun along the way. After all, “It’s not about being the best. It’s about being better than you were yesterday.”

Make a plan, stick to it, and let’s crush those next races! Keep pushing, and remember that every step you take is a step closer to greatness. 💪💥🏆 You got this!

Until next time, this is The Rox-Coach, ready to help you supercharge your performance. Let’s go!