Lyan Sonsma, Nicole Duarte Pais Kuperus Hyrox Result

Overall Performance:

First off, Lyan and Nicole, let’s take a moment to celebrate your performance at the 2025 Heerenveen Hyrox event! You both clocked in a solid overall time of 01:26:34, which places you in the Top 75% of 70 athletes and Top 92% in your age group. That's a commendable effort, and every second counts in a competition like this! 💪

When we break down your performance, we see that your total running time was 48:06, which is just 51 seconds slower than the average for your finish time. This indicates that you may have more of a runner profile, but there’s room for improvement in your strength segments. Your pacing showed some signs of inconsistency, with the first running segment clocking in at 5:34, which was faster than average, while the later runs tended to slow down a bit. This could indicate that you might have gone out a bit too fast, or perhaps fatigue set in during the latter portions of the race. Remember, it’s a marathon, not a sprint—unless, of course, you're sprinting to the finish! 🏃‍♀️💨

Comparing this to your previous races, it’s evident that you’ve made strides, but we can still refine your approach to maximize your strengths and target areas for improvement.

Segments & Race Analysis:

Now, let’s dive into the nitty-gritty. You had some strong segments and some that could use a bit of TLC. Here’s a quick summary:

• Running Segments: You maintained a competitive pace in the first half, but your later runs showed a gradual decrease in speed. The best running lap was an impressive 5:46, but there’s a notable increase in your times as the race progressed.
• Ski Erg: At 4:23, you were just shy of average, which suggests potential to improve your endurance and power in this segment.
• Sled Push and Pull: These segments were the biggest time thieves, with performances of 2:01 (30th percentile) and 4:44 (59th percentile) respectively. Let’s face it, sleds aren’t going to push themselves! 🛷
• Farmers Carry: You handled this well with a time of 2:05, which is a solid performance, reflecting your strength endurance.
• Wall Balls: This segment needs some work, clocking in at 3:52 (34th percentile). Remember, every rep counts—don’t let that ball drop! 🙃
• Roxzone: An 8:17 transition time indicates a need for improvement in your overall fitness and transitions. More time spent in the Roxzone means you could be losing precious seconds. Transition like a pro! ⚡️

Segments to Improve:

Let’s zero in on the segments that didn’t shine as brightly as the others:

• Sled Push: You’re looking at a potential improvement of 30 seconds. Consider incorporating heavy sled pushes with shorter rest intervals into your training. Focus on form—keep your hips low and drive through your legs. Try 4 sets of 20 meters with a 1-minute rest between sets.
• Sled Pull: Aim for a similar strategy as above. Use resistance bands to build pulling strength and endurance. Try 4 sets of 15 meters with a focus on core engagement.
• Wall Balls: At 34th percentile, there’s a significant opportunity here. Focus on explosive power. Incorporate wall ball drills with varying weights and aim for 3 sets of 15 reps, focusing on form and speed.
• Roxzone Transition Time: Transition time can be killer in Hyrox! Incorporate high-intensity interval training (HIIT) sessions that mimic race conditions. Practice moving swiftly between exercises with minimal downtime. Aim for 30 seconds of work followed by 15 seconds of rest, focusing on speed and efficiency.

With an overall focus on running during training (around 81% of your time), make sure to integrate strength training sessions that target these specific weaknesses. Balance is key!

Race Strategies:

Now, for the race day strategies:

• Start Smart: While your initial pace was strong, consider holding back slightly to ensure you have energy for the latter segments. Aim for even pacing throughout.
• Transition Practice: Make transitions a part of your training days. Simulate the race environment to practice getting in and out of exercises quickly. The faster you transition, the more time you save!
• Hydrate and Fuel: Make sure to fuel properly before and during the race. A well-timed gel or drink can give you the edge when fatigue sets in.
• Motivation Techniques: Develop a mantra for the race. Something like “I am stronger than I was yesterday!” can keep you mentally focused and fired up!

Conclusion:

As you prepare for your next challenges, keep in mind that every race is a stepping stone. The next event is an opportunity to apply what you’ve learned here. Remember, "It’s not about being better than someone else; it’s about being better than you were yesterday." Keep pushing those limits, Lyan and Nicole! 💥

Embrace the grind, laugh through the pain, and let’s transform those weaknesses into strengths. And remember, if you ever feel down, just think: "At least I’m not a wall ball!" You've got this! 🏆

Stay motivated, and see you on the training ground! This is The Rox-Coach, signing off! 💪