Lonneke Eedens, Miny Verheij Hyrox Result

Overall Performance:

Congratulations, Lonneke Eedens and Miny Verheij! You both brought your A-game to the 2025 Heerenveen race, finishing with an impressive overall time of 01:15:20, placing you 20th overall (top 28% of 70 athletes) and 2nd in your age group (top 18% of 11 athletes). That's no small feat! Your performance showed significant improvement compared to your past races, indicating that your training is paying off. With a total running time of 37:10, which was 04:03 faster than average, it seems like you have a runner’s profile that can push the pace. However, there are still areas to work on, notably in strength and transitions. Remember: “The only way to achieve the impossible is to believe it is possible.” Keep believing, and keep pushing! 💪

Segments & Race Analysis:

Analyzing your splits, it’s clear that your running segments are strong, especially the first run where you clocked a 04:01, a good 00:36 faster than average. However, your running times in the later segments (particularly Running 3 and Running 4) show a decline in pace. This indicates either fatigue or pacing strategy that might need adjustment. The overall race structure suggests that while you started strong, the transitions and strength segments need some fine-tuning. Your roxzone time of 06:56 was also slower than average, indicating areas where you can improve your overall fitness and transition time. In Hyrox, every second counts, so let’s work on those transitions! Remember, “Pain is just weakness leaving the body.” So embrace the pain, and let’s turn it into strength!

Segments to Improve:

Here’s a breakdown of the segments where you have the most potential for improvement:

• Burpees Broad Jump (BBJ) - Current Time: 04:35, Potential Improvement: 01:30 (Focus during training: 36%)
• Sandbag Lunges - Current Time: 04:29, Potential Improvement: 00:55 (Focus during training: 22%)
• Wall Balls - Current Time: 04:39, Potential Improvement: 00:49 (Focus during training: 20%)
• Rowing - Current Time: 04:58, Potential Improvement: 00:19 (Focus during training: 7%)
• Farmers Carry - Current Time: 02:05, Potential Improvement: 00:19 (Focus during training: 7%)

Burpees Broad Jump: This segment needs serious work! Focus on explosive movements and plyometric training. Incorporate box jumps and burpee variations into your routine. Aim for high repetition sets with proper form, and gradually increase intensity. You want to get your heart rate up while maintaining that explosive strength. Consider doing sets of 10-15 reps with short rest periods. This will help you build the endurance needed to sustain a faster pace during this segment.

Sandbag Lunges: To improve in this area, consider adding strength training focused on your lower body. Weighted lunges, step-ups, and Bulgarian split squats can help build the necessary strength. Make sure to focus on form; keeping your chest up and ensuring your knees don’t go past your toes will help you avoid injury and maximize strength gains. You can also incorporate high-rep bodyweight lunges in your training. These exercises should constitute about 22% of your training focus.

Wall Balls: For wall balls, focus on your squat depth and the power in your throw. Incorporate heavy squats and medicine ball throws into your regimen. Aim for higher repetitions at a lighter weight to build endurance during this segment. Aim for sets of 15-20 reps, focusing on form and explosiveness. This should be about 20% of your current training focus.

Rowing: While your rowing segment isn’t as critical, improving it can help overall fitness. Incorporate interval training on the rowing machine, focusing on short bursts of intense rowing followed by a recovery period. Aim for a 1:2 work-to-rest ratio to enhance your endurance and speed. This segment should be about 7% of your training focus.

Farmers Carry: Increase your grip strength and core stability with exercises like deadlifts and farmer carries in your workouts. Focus on proper posture and core engagement. Try to increase the weight gradually while reducing rest time between sets. This segment should be about 7% of your training focus.

Race Strategies:

During the race, aim to start strong but resist the urge to go all out in the first lap. Find a sustainable pace that you can maintain throughout the race. Stay mentally focused; when fatigue sets in, remind yourself of your training and how far you’ve come. Use visualization techniques to see yourself succeeding through each segment, especially the challenging ones. If you find yourself slowing down, focus on your breathing and form to help maintain your pace. Remember, “You are never too old to set another goal or to dream a new dream.” Keep your dreams alive and push through the challenges!

Conclusion:

Overall, Lonneke and Miny, your performance at the 2025 Heerenveen race was commendable, showcasing your hard work and dedication. For future races, consider focusing on the upcoming events in Utrecht on November 28, Maastricht on September 19, and Hamburg on October 3. With your determination and the strategies we’ve discussed, I’m confident that you’ll be able to make significant improvements in your next competitions. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing your limits, and let’s make every second count! And remember: strong legs and strong minds make for a winning combination. Let’s crush it! 💥🏆

Keep grinding, and don't forget to have fun with it! You got this, and I'm here cheering you on as The Rox-Coach! 💪