Marcel Beishuizen Hyrox Result

Overall Performance:

Marcel, you crushed it out there at the 2025 Heerenveen Hyrox! Finishing 19th overall out of 112 athletes and 5th in your age group (35-39) is no small feat. You’re in the top 16% overall and 23% in your category, which means you’re not just participating; you’re competing hard! Your overall time of 01:08:25 is respectable, especially considering your total running time of 31:36, which is 1:39 faster than average! Talk about a runner’s profile! 🏃‍♂️💨

Your best running lap of 03:46 shows you're fast on your feet, but we need to chat about some segments where the wheels fell off a bit. No shame in it; every race is a chance to learn and improve! In comparison to your previous races, it's clear you've made progress, particularly in the running segments, but there are still some areas where we can tighten up and push those numbers even further. Remember, “The only way to get better is to train harder!”

Segments & Race Analysis:

Now, let’s break this down. Your pacing was solid overall, but some segments revealed you might’ve gone out a bit too fast or needed to find a better rhythm. Your running segments illustrate that you started strong but had some slower transitions. The roxzone time of 07:31 means there’s room for improvement in your transition times, which could be a result of resting more than necessary or taking extra time moving between stations. Remember, “It’s not about being the best. It’s about being better than you were yesterday.”

Analyzing your splits, several areas stand out:

• Running Segments: You excelled in the running segments, particularly the first one. However, as the race progressed, your pace slowed down a bit, indicating potential fatigue. It's essential to focus on maintaining a steady pace throughout.
• Strength Segments: The Ski Erg and Sled Pull segments were particularly challenging. The Ski Erg time of 02:03 shows a significant gap compared to average, while your Sled Pull time of 05:12 was also slower than average. This indicates a need for increased strength and endurance training in these areas.
• Roxzone Time: The extended roxzone time indicates slower transitions, which can be improved with better conditioning and more efficient movement between exercises.

Segments to Improve:

Let's get into the nitty-gritty of where we can improve. Here are the segments that need the most attention:

• Sled Pull - Current Time: 05:12, Potential Improvement: 00:59

Focus during training: 28%

To improve your sled pull, focus on building both strength and technique. I recommend incorporating heavy sled drags and resistance band pulls in your workouts. Aim for sets of 4-6 reps with heavy loads, ensuring you're maintaining proper form. Consider including exercises like deadlifts and bent-over rows to strengthen your posterior chain.

• Sandbag Lunges - Current Time: 04:22, Potential Improvement: 00:42

Focus during training: 20%

For the sandbag lunges, incorporate more lunges in your training, focusing on both strength and endurance. Try doing walking lunges with a heavy bag on your shoulders, aiming for 3 sets of 10-12 reps. Mix in some plyometric lunges for explosiveness, which will help you transition more quickly in the race.

• Burpees Broad Jump - Current Time: 03:41, Potential Improvement: 00:41

Focus during training: 19%

To tackle this segment, practice high-intensity burpees and broad jumps. Try to combine them in a circuit fashion, aiming for 3 rounds of 10 reps each with minimal rest. This will build your explosive power and endurance!

• Sled Push - Current Time: 03:06, Potential Improvement: 00:31

Focus during training: 15%

When it comes to the sled push, work on leg strength and explosiveness. Incorporate heavy sled pushes with short distances (20-30 meters) and add in squat variations to build the necessary strength. Aim for 5-8 rep sets to really push your limits!

• Farmers Carry - Current Time: 01:52, Potential Improvement: 00:16

Focus during training: 7%

For the farmer's carry, practice carrying heavy weights over longer distances. This will improve grip strength and overall conditioning. Consider adding timed carries to your routine, aiming for a distance that challenges you but still allows you to maintain form.

• Wall Balls - Current Time: 04:57, Potential Improvement: 00:16

Focus during training: 7%

Incorporate wall ball exercises into your routine, focusing on maintaining a steady pace while ensuring proper technique. Aim for 3 sets of 15-20 reps with a focus on explosive movements. Mix in some squat variations to build up the required strength.

Race Strategies:

Now that we’ve identified the key areas for improvement, let's talk strategy. Here are some race strategies to implement for better performance:

• Pacing: Start with a controlled pace in the running segments. It’s tempting to go all out, but maintaining stamina is key. Think of it like a marathon, not a sprint!
• Transition Efficiency: Practice your transitions! This is where you can save time. Work on quick changes between running and strength segments, minimizing downtime.
• Focus on Breathing: During strength segments, focus on your breathing to maintain stamina. Controlled breathing can help you power through tough spots, especially in the sled pull and burpees.
• Mindset: Keep your focus on the finish line. Visualize your success and remind yourself that you’ve put in the work to get here. As Goggins says, “You’re not just a number; you're a work of art.”
• Nutrition and Hydration: Don’t underestimate the power of proper fueling. Make sure you’re hydrated and have a good mix of carbs and protein before the race!

Conclusion:

Marcel, you’ve got a solid foundation to build on, and with these actionable strategies, you can take your performance to the next level. Looking ahead, consider targeting other races where you can apply what you’ve learned. Stay focused, stay hungry, and remember, “The pain you feel today will be the strength you feel tomorrow.”

Keep pushing those boundaries, and don’t forget to enjoy the process. Every training session, every race—it’s all part of your journey. And hey, if all else fails, just remember: “If you can’t laugh at yourself, you’re missing out on the best comedy show!”

Stay strong, stay motivated, and keep moving forward. You've got this! 💪💥

Yours in strength,

The Rox-Coach