Maike Van Wezel, Miriam Krauwel Hyrox Result

Overall Performance:

Maike and Miriam, congratulations on your performance at the 2025 Heerenveen Hyrox competition! Finishing with an overall time of 01:21:09 places you at an impressive 40th out of 70 competitors, which puts you in the top 57%. In your age group, you ranked 19th out of 26, landing you in the top 73%. While there’s always room for improvement, you both displayed great resilience and determination throughout the event. Your pacing was solid, though there are areas where you could enhance your efficiency—especially in transitions and specific strength segments.

Your total running time of 42:02 was notably faster than the average by 2 minutes and 35 seconds, indicating a strong running profile. However, this means that your strength segments may need more attention in training. The fact that your best running lap was 05:07 shows you have speed on your side, but we’ll need to ensure that you can maintain that speed when faced with the rigors of the strength challenges. Remember, “The only way to grow is to challenge yourself.”

Segments & Race Analysis:

Let’s break down some key segments of your race. Your performance varied across different segments, with notable strengths and weaknesses. Here’s how you fared overall:

• Running 1: You kicked off strong with a 05:03. Just a tad faster than average, which is great! However, maintaining that energy without burning out early is crucial.
• Ski Erg: A solid performance at 04:23, just slightly below average. This area could use a boost in efficiency.
• Sled Pull: This was a challenging segment for both of you, clocking in at 03:54, which is significantly slower than average. We’ll delve deeper into strength training shortly.
• Burpees Broad Jump: You crushed this segment with a time of 04:19, landing you in the 83rd percentile. Keep that momentum going!
• Roxzone: This was a notable area where time was lost, spending 08:42 here, which was 2 minutes and 7 seconds slower than average. Focusing on transitions and recovery will be key.

Overall, your performance indicates a strong running capability, but with room for growth in strength segments, especially sled pull and lunges. “Push yourself because no one else is going to do it for you.”

Segments to Improve:

Now, let’s dive into the areas that need some extra attention. Here are the segments with the most potential for improvement, along with tailored training strategies:

• Burpees Broad Jump (BBJ):
  • Current Time: 04:19
  • Target Time: 03:27
  • Potential Improvement: 00:52
  • Focus during training: 47%

  To tackle this, focus on explosive movements. Incorporate drills that combine burpees with broad jumps. For instance, perform 5 burpees followed by 5 broad jumps in succession for 4 rounds. Aim for maximal effort with short rest intervals. This will enhance your explosive power and endurance.

• Farmers Carry:
  • Current Time: 02:16
  • Target Time: 01:53
  • Potential Improvement: 00:23
  • Focus during training: 20%

  For the Farmers Carry, focus on grip strength and core stability. Incorporate heavy carries with varying weights while focusing on posture. Set a timed distance, carrying weights that challenge you. You can also practice transitional movements by picking up and putting down weights quickly to simulate race conditions.

• Sandbag Lunges:
  • Current Time: 04:20
  • Target Time: 03:58
  • Potential Improvement: 00:22
  • Focus during training: 20%

  For lunges, practice with a sandbag using both weighted and unweighted lunges to increase strength and endurance. Consider adding lateral lunges to enhance stability and balance. Additionally, focus on form; keeping your knee over your ankle and maintaining an upright torso can prevent injuries and improve efficiency.

Remember, “You don’t get what you wish for; you get what you work for.” Focus on these weaknesses, and make them your strengths!

Race Strategies:

Implementing smart race strategies can greatly enhance your overall performance. Here are some tips:

• Pacing: Start with a strong but controlled pace. Aim to finish strong rather than going all out at the beginning. You have the endurance; just trust it!
• Transitions: Practice efficient transitions in training. Minimize downtime between exercises. Consider setting up mock races where you transition quickly between segments to simulate race day.
• Strength Management: Pre-plan your approach to strength segments. Break them down into manageable chunks in your mind. For example, with the sled pull, mentally divide it into shorter distances and focus on completing one segment at a time.
• Nutrition and Hydration: Make sure to fuel properly before the race. Carbs and hydration are your best friends. A well-timed gel can help you get through those tough spots!

As Jocko Willink says, “Discipline equals freedom.” Be disciplined in your training and nutrition, and you’ll find that your race performance will reflect that effort.

Conclusion:

Maike and Miriam, you’ve got what it takes to push your limits and achieve even greater results in your next Hyrox competition! As you look forward, consider setting specific targets for your next race. With the right focus on your weaknesses, you’ll not only improve your overall time but also enhance your confidence in tackling those strength segments.

Keep your eyes on the prize, and remember: “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Let’s get to work, and together, we’ll turn those weaknesses into unstoppable strengths! 💪💥

See you at the next training session! Remember, the only bad workout is the one that didn’t happen. Let’s go crush it, Rox-Coach style! 🏆