Marlieke Frederix, Hubert Frederix Hyrox Result

Overall Performance:

Marlieke and Hubert Frederix, you both showed incredible grit and teamwork at the 2025 Heerenveen Hyrox Doubles Mixed event! Finishing with a time of 01:40:25 places you in the top 92% of all competitors and the top 93% in your age group—seriously impressive! 💪

When we look at your overall performance, it’s clear that you've got a solid foundation, especially in endurance. Your total running time of 55:51 is notably faster than the average for your finish time, which suggests you have a runner's profile. However, there's room to build on your strength components, particularly since your sled push and the overall transitions could use a bit of fine-tuning. Remember, running a race is like a relationship; if you don’t put in the effort to strengthen it, it’ll never reach its full potential! 😉

Segments & Race Analysis:

Breaking down the race, your pacing and segment performance reveal some interesting insights. You kicked off strong with an impressive first running segment at 05:08, but then the second running segment saw a slowdown to 05:43. This indicates that while you started with energy, you might have gone out a bit too fast, leading to fatigue that affected your later performance. The total running time and the segments back this up, as the third running segment ballooned to 10:47, the slowest among the averages. It’s like running a marathon and realizing you’re still wearing flip-flops—definitely not optimal!

• Strengths: Your Ski Erg and Rowing segments performed well compared to the average, indicating your upper body endurance is solid. The Burpees Broad Jump and Farmers Carry also showed good performance, both ranking in the 80th percentile or above.
• Areas for Improvement: The Sled Push and the Roxzone (the transition time) stood out as significant areas for improvement. The Sled Push, in particular, was a 01:54, which is 39 seconds slower than average. Your Roxzone time of 11:57 was also 2:33 longer than average, indicating that more efficient transitions could save precious seconds.

Segments to Improve:

Let’s tackle the segments that need the most attention, starting with the:

• Running Segments:
  • Total Running Time: You’ve got a potential improvement of 01:28, aiming to bring your total down to 54:23. Focusing 79% of your training here can yield significant results. Consider incorporating interval runs and tempo runs to build speed and endurance. Aim for at least one interval session per week, alternating between short sprints (200m) and longer tempo runs (1k) at pace.
• Sled Push:
  • Current Time: 01:54, with a potential improvement of 00:39.
  • Training Focus: Concentrate on strength-building exercises like heavy squats, deadlifts, and sled drags to develop the necessary strength for this segment. Implement a sled push drill once a week, focusing on maintaining a steady pace and form over distance. Aim to increase the load gradually to build strength.
• Roxzone:
  • Current Time: 11:57, with a potential improvement of 2:33.
  • Training Focus: Improve your transition efficiency by practicing quick changes between exercises. Set up mock transitions in your training sessions, minimizing downtime between segments. Consider using a timer to simulate race conditions.
• Rowing:
  • Current Time: 05:28, with a potential improvement of 00:19.
  • Training Focus: Incorporate rowing-specific drills into your sessions. Focus on technique, aiming for a powerful drive and efficient recovery. Use intervals (30 seconds max effort followed by 30 seconds of rest) to boost your speed and endurance. Aim for at least one dedicated rowing session each week.

Race Strategies:

Now, let’s talk about how to implement these insights during your next race:

• Pacing Strategy: Start strong but controlled. Aim for a pace in your first run that feels sustainable (around 05:30). The goal is to finish strong, not to burn out early.
• Transition Strategy: Practice your transitions in training. Visualize each segment and transition in your mind—this mental prep will help you execute it smoothly during the race.
• Hydration and Nutrition: Make sure you’re well-hydrated before the race. Consider a quick energy source (like a gel) right before the sled push to fuel that segment! Remember, you can’t outrun a bad diet, so eat well leading up to the event!
• Teamwork: Communicate with Hubert during the race. If one of you is feeling strong, encourage the other to push a bit harder through the next segment. Team dynamics can make or break your race!

Conclusion:

Marlieke and Hubert, your performance at Heerenveen reflects your hard work and dedication! As you gear up for your next races, keep these insights in mind. Focus on building that strength to complement your running prowess, and watch how the numbers improve. Remember what Jocko Willink says: "Discipline equals freedom." The more disciplined you are in your training, the freer you'll feel on race day! 🏆

As you plan for future events, consider targeting races that allow you to implement these improvements. Whether it’s the next Hyrox event or another challenge, keep pushing your limits. Remember, progress is progress, no matter how small. And hey, if you ever feel like quitting, just remember why you started! 💥

Stay strong, stay motivated, and keep crushing those goals! You got this! 💪

Yours in fitness,

The Rox-Coach