Marianne Elshof, Henry Elshof Hyrox Result

Overall Performance:

Marianne and Henry Elshof, you two just crushed the 2025 Heerenveen Hyrox competition! With an overall finish time of 01:15:45, you've placed in the top 27% of 741 athletes and the top 29% of 310 competitors in your age group. That’s a huge achievement! Your performance shows that you both have a solid foundation to build upon, with a total running time of 40:25, which is actually 2:24 faster than average. This suggests that you both have a strong running profile, but there’s room to boost your strength game. Let’s not forget about that best running lap of 04:53—that’s some serious speed! 🏃‍♂️💨

Looking back at your previous races, it’s clear that you’ve made significant strides in your overall performance. Your pacing strategy was commendable, but we need to analyze if you started too fast or too slow. Judging by your running segments, it seems like you began at a steady pace but could have benefited from a bit more intensity, especially in the middle segments. The goal here is to find that sweet spot where you can maintain speed without burning out too early. You’ve got the grit; it’s time to channel that into a more balanced approach.

Segments & Race Analysis:

Let’s break down the race segments. Your performance in the Burpees Broad Jump (BBJ) was impressive, ranking at the 86th percentile, which shows that you both have strength and agility. However, this is also the segment where you could potentially shave off the most time, with a possible improvement of 1:37 if you focus on it during training. The Sled Push and Rowing segments were where you faced the most challenges, ranking in the 9th and 11th percentiles, respectively. These areas are crucial, and we’ll need to strategize to convert these weaknesses into strengths.

Your overall pacing was on point, but the transitions—referred to as the Roxzone—need some serious attention. Spending 7:11 in transition is quite a bit longer than average, indicating that you both might have been a bit too leisurely in your rest periods or just needed to get a bit more efficient in moving from one exercise to the next. Remember, every second counts! 💥

Segments to Improve:

Now, let’s delve into the segments that need the most work. Here’s a detailed analysis of your worst-performing segments and how to turn those into your strengths:

• Burpees Broad Jump:
  • Current Time: 04:29
  • Potential Improvement: 01:37 (targeting 02:52)
  • Focus during training: 50%
  • Training Strategies:
    • Incorporate explosive plyometric drills, such as box jumps and broad jumps, to enhance power output.
    • Practice burpee variations (try adding a tuck jump at the end) to build endurance and speed.
    • Implement interval training focused on BBJ, alternating between high-intensity burpees and short rest periods. Aim for a 30-30 split, 30 seconds of work followed by 30 seconds of rest.
• Sandbag Lunges:
  • Current Time: 04:05
  • Potential Improvement: 00:43 (targeting 03:22)
  • Focus during training: 22%
  • Training Strategies:
    • Incorporate weighted lunges into your strength routine, mixing in both forward and reverse lunges to engage different muscle groups.
    • Work on your grip strength while lunging—hold a light kettlebell or dumbbell in each hand to mimic the sandbag challenge.
    • Use a timer and perform lunges for a set duration (e.g., 30 seconds) while pushing your pace to simulate race conditions.
• Wall Balls:
  • Current Time: 04:15
  • Potential Improvement: 00:22 (targeting 03:53)
  • Focus during training: 11%
  • Training Strategies:
    • Focus on your squat form—ensure your depth is adequate to maximize power as you explode upward to throw the ball.
    • Perform wall ball intervals, aiming for a set number of reps (like 20) within a time limit, then resting to build endurance.
    • Incorporate core work—strong abs mean a strong throw! Plank variations and medicine ball twists will help.

Race Strategies:

Now, onto race strategies! Here are some actionable tips to implement in your next competition:

• Pacing: Start strong but controlled. You both have the speed, but remember to save some for the middle segments where you can push harder.
• Transitions: Practice transitioning between exercises during training sessions. Time your transitions and aim to beat your best times. Remember, it's a race, not a coffee break! ☕
• Breathing: Stay aware of your breathing during intense segments. Controlled breaths can help maintain energy levels and focus.
• Team Communication: Since this is a doubles event, keep the communication flowing. Encourage each other, and don’t hesitate to ask for help when needed. Teamwork makes the dream work! 💪

Conclusion:

Marianne and Henry, your performance at the 2025 Heerenveen Hyrox competition shows that you have the potential to reach new heights. With the right focus on improving those key segments, especially BBJ, you’ll not only enhance your overall performance but also enjoy the journey along the way. Your next races are just around the corner, and with some dedication and smart training, you could be eyeing new personal bests in no time. Remember, “You are not your circumstances. You are your possibilities.” - Les Brown. Keep pushing, keep striving, and let’s turn those weaknesses into strengths! And hey, are you training for the next one? Because your competition better get ready! 🏆

Stay focused and keep grinding—this is just the beginning! The Rox-Coach is here to guide you every step of the way!