Lucien Vermeulen, Bart Hoogeveen Hyrox Result

Overall Performance:

Lucien and Bart, you guys crushed it at the 2025 Heerenveen Hyrox, finishing in the top 93% overall and top 88% in your age group. It’s clear that you both have strong foundations, but there's always room for improvement! Your overall time of 01:24:35 shows that you have the potential to push even further. Looking at your pacing, it seems like you started off strong but had a slight slowdown towards the middle, especially on the sled push and lunges. This is a classic Hyrox dilemma—where strength meets endurance. Considering your total running time of 47:38, which is 55 seconds slower than the average, it's evident that you both lean more towards the strength side of the equation. Don’t worry; we’ll turn that around. After all, what doesn’t kill you makes you stronger, right? 💪

Comparing this race to previous ones, you’ve improved in your skiing and rowing segments, but there's still room to grow in your running performance. You both have shown great resilience and adaptability in the past, so let’s channel that energy into your training moving forward!

Segments & Race Analysis:

Your race segments tell a compelling story, one of strength and endurance battling it out. The first run was impressive at 04:59, showing you started with a strong pace, but the sled push segment at 01:28 really knocked the wind out of your sails—landing you in the 3rd percentile! Ouch! That’s a tough one. The following running segments showed a downward trend, with the running 3 and running 4 segments particularly lagging behind the average. Your burpees, broad jumps, and rowing were respectable, but it’s clear that the transitions (or Roxzone) need some serious love; a 9:14 here is not where we want to be if we aim for the podium! Remember, time spent in transition is time you can’t get back. So, let’s tighten that up! 🏆

Segments to Improve:

Looking at the segments, we can identify a few key areas that need focus:

• Sled Push: You recorded a time of 01:28, which is a whopping 53 seconds off the average. This is a major segment that can be turned around with focused strength training.
• Running Performance: Your total running time of 47:38 can improve significantly. You have a potential improvement of 2:44 to hit 44:54, and this should be your primary focus (90% of your training time).
• Roxzone: Spending 9:14 in transitions is too long. We need to make sure you’re not only fit but also swift in your transitions.

Training Strategies:

• Sled Push Training: We need to build up both strength and efficiency here. Incorporate heavy sled pushes into your training regimen at least twice a week. Start with lighter weights and focus on form, gradually increasing the load as your strength improves. Work on pushing for shorter distances at maximum effort to simulate race conditions. Consider adding resistance band work to strengthen your driving and stabilizing muscles.
• Running Improvement: Since you have a strong foundation, focus on speed work and endurance. Incorporate interval training—short, high-intensity sprints followed by a recovery jog or walk. For instance, run 400m at a pace faster than your best lap time, then recover for 90 seconds, repeating this for 6-8 sets. Also, long runs at a conversational pace will help build aerobic capacity. Aim for a weekly long run, gradually increasing distance.
• Roxzone Efficiency: To cut down on that Roxzone time, practice your transitions. Set up your workout stations to mimic race conditions and practice moving from one exercise to the next quickly. Work on your mental focus here; a smooth transition is as much about mental speed as it is physical. A good way to train this is to have someone time you during practice, pushing you to beat your own records.
• Overall Conditioning: Engage in functional strength training that mimics the Hyrox movements. Movements like kettlebell swings, deadlifts, and thrusters will build the necessary strength while incorporating cardiovascular work. Consider circuit training that includes bodyweight exercises, focusing on core stability and explosive power.

Race Strategies:

During your next race, keep these strategies in mind:

• Pacing: Start strong but be mindful of not going all out in the first run. Consider an aggressive but sustainable pace that you can maintain through the first half. The goal is to finish strong, not just start strong! Think of it as a marathon, not a sprint.
• Stay Hydrated: Make sure you’re hydrating properly before and during the race. Dehydration can lead to poor performance, especially in endurance events. A well-hydrated athlete is a happy athlete!
• Visualize Success: Before the race, take time to visualize each segment. Picture yourself breezing through the sled push and sprinting through the transitions. Visualization can enhance performance and reduce anxiety.
• Communicate: If competing as a team, keep communication open with Bart. Encourage each other, share tips during the race, and make sure you’re both on the same page regarding pacing and transitions.

Conclusion:

Lucien and Bart, you’ve shown that you have what it takes to compete at a high level in Hyrox. As you prepare for your next races, focus on the areas identified in this report, and remember that every workout is a step towards your goals. Don’t shy away from the challenges—embrace them! As David Goggins would say, “You’re not going to find your best self in your comfort zone.” Keep pushing your limits, and let’s smash those goals together! 💥

And remember, every time you feel like quitting, think about why you started. Let’s get to work! The Rox-Coach is here, and together, we’re unstoppable! 💪