Laura Van Den Berg, Lisanne Oskam Hyrox Result

Overall Performance:

Laura Van Den Berg and Lisanne Oskam, you both crushed it at the 2025 Heerenveen HYROX competition! With an overall time of 01:06:45, finishing 5th overall and 4th in your age group (top 15% of 26 athletes), you clearly showcased your dedication and hard work. Your total running time of 33:55 was a full 2:02 faster than the average, demonstrating that you both have a stronger running profile compared to the competition. Your pacing strategy was well-executed, especially during the first half. However, there are areas where we can tighten the screws for future races. Let’s dig into the nitty-gritty!

Segments & Race Analysis:

The race was a rollercoaster of intense competition, but you both managed to keep your heads in the game. Here’s a breakdown of how your segments performed against the average:

• Running 1: 03:54 (-00:12 compared to average) - Great start, but we can aim for a smoother transition into the Ski Erg.
• Ski Erg: 04:08 (-00:02 compared to average) - Solid performance, but there’s room for improvement.
• Running 2: 04:03 (-00:17 compared to average) - You both hit the ground running, but pacing could be adjusted for optimal performance.
• Sled Push: 02:03 (+00:07 compared to average) - This segment didn’t quite match the intensity of your running segments.
• Running 3: 04:12 (-00:22 compared to average) - Tough segment; let’s strategize on pacing.
• Sled Pull: 03:19 (-00:30 compared to average) - A challenging segment that can be a focus point for strength training.
• Running 4: 04:15 (-00:19 compared to average) - Steady, but let’s see if we can push that time down.
• Burpees Broad Jump: 03:21 (+00:33 compared to average) - This segment has substantial room for growth.
• Running 5: 04:21 (-00:15 compared to average) - Solid but can be improved.
• Rowing: 04:49 (+00:19 compared to average) - Time to tackle this with targeted drills.
• Running 6: 04:18 (-00:17 compared to average) - Consistency is key! Keep it up.
• Farmers Carry: 01:45 (+00:06 compared to average) - We can tighten this segment for sure.
• Running 7: 04:21 (-00:16 compared to average) - Keep pushing that pace!
• Sandbag Lunges: 03:13 (-00:02 compared to average) - A good segment overall.
• Running 8: 04:33 (-00:02 compared to average) - Perfectly steady!
• Wall Balls: 03:31 (-00:09 compared to average) - Solid work but can be faster.
• Roxzone: 06:46 (+01:45 compared to average) - This is a segment that needs attention; let’s work on that transition!

Segments to Improve:

Now, let’s focus on the segments where you lost the most time. Improvement here will significantly enhance your overall performance:

• Burpees Broad Jump:
  • Current Time: 03:21
  • Target Time: 02:30
  • Potential Improvement: 00:51
  • Focus during training: 36%
  • Drills: Incorporate plyometric training to enhance explosive power. Try box jumps, broad jumps, and burpee variations in high-intensity intervals.
  • Form Correction: Focus on landing softly to minimize impact and maximize efficiency.
• Rowing:
  • Current Time: 04:49
  • Target Time: 04:21
  • Potential Improvement: 00:28
  • Focus during training: 20%
  • Drills: Include interval training on the rowing machine. Aim for 30 seconds of all-out effort followed by 30 seconds of recovery.
  • Form Correction: Ensure your back is straight and your strokes are powerful. Focus on smooth, fluid movements.
• Sled Push:
  • Current Time: 02:03
  • Target Time: 01:42
  • Potential Improvement: 00:21
  • Focus during training: 15%
  • Drills: Focus on strength training targeting your legs and core. Sled pushes with increasing weights can build your strength.
  • Form Correction: Maintain a low center of gravity and push through your heels.
• Sandbag Lunges:
  • Current Time: 03:13
  • Target Time: 02:56
  • Potential Improvement: 00:17
  • Focus during training: 12%
  • Drills: Incorporate weighted lunges and split squats into your routine to build strength and endurance.
  • Form Correction: Keep your back straight and your knee behind your toes to avoid injury.

Race Strategies:

To further enhance your race strategy, consider the following:

• Pacing: Start strong but not too fast. Maintain a consistent pace, especially in the early running segments. Your best running lap was 04:03—use that as a reference.
• Transition Time: Focus on reducing your roxzone time. Practice transitions during training to simulate the race environment and improve efficiency.
• Hydration and Nutrition: Ensure that you are well-hydrated and fueled before the race. Experiment with nutrition strategies during training to find what works best for you.
• Mental Preparation: Visualize your race strategy and the finish line. A strong mindset can improve performance significantly!

Conclusion:

Laura and Lisanne, you both have shown incredible improvement from your past races. With your current performance, you are not just participants in the HYROX competition; you are serious contenders! The next races, including HYROX Utrecht on November 28, 2025, and HYROX Maastricht on September 19, 2025, are perfect opportunities to put your training into action. Remember, the only limits that exist are the ones you create in your mind. Keep pushing your boundaries, and as David Goggins would say, 'You are not done when you’re tired; you’re done when you’re finished!' 💪

So gear up for those races, focus on the training plans, and let’s show them what you’re made of! Keep your spirits high, and let’s make those improvements happen—because you both are on the path to greatness! 💥🏆

This is Rox-Coach, signing off. Let’s get to work!