Matthijs Hellmann Hyrox Result

Overall Performance:

Matthijs, you’ve put in some solid work at the 2025 Heerenveen Hyrox competition! Finishing with an overall time of 01:31:32 puts you in the top 74% of 216 athletes. Not too shabby! You landed 38th in your age group of 30-34, which is also a respectable spot among 52 competitors. This race shows a significant effort and commitment to your training.

Your total running time of 40:56 was notably faster than average by 1:29, indicating that you have a strong running profile. You clearly have a knack for the running segments, finishing well within the top half of your peers. However, there are areas where we can sharpen your skills even further, especially in your strength endurance segments.

Looking back at previous races, it seems you’ve improved in your pacing. You started strong in Running 1, but your pacing fluctuated in the later segments. It’s crucial to maintain your momentum and strength throughout the race to keep from losing precious seconds as you transition between exercises. Remember, it’s not just about finishing fast but finishing strong. The goal is to be the last man standing when the final bell rings! 🏆

Segments & Race Analysis:

Let’s break down how you performed across the various segments. Your splits tell a story of speed and endurance, but also highlight areas that could use some extra love.

• Running Segments: Your running segments were impressive, particularly Running 1 where you clocked in at 04:04, which is 22 seconds faster than average. Great start! However, as you progressed into the latter running segments, you tended to slow down a bit, especially in Running 5 (05:15) and Running 6 (05:08). It’s important to find that sweet spot where you can maintain your pace without burning out too early.
• Strength Segments: The Sled Pull (05:50) and the Burpees Broad Jump (06:51) were where you really felt the struggle. The Burpees Broad Jump, in particular, was 1:41 slower than average, placing you in the 94th percentile. That’s a significant gap that we need to address. These segments are crucial for your overall time, so let’s focus on turning these weaknesses into strengths.
• Roxzone: The time spent in the Roxzone was 7:30, which is 28 seconds slower than average. This suggests a need for improvement in your transition times. Efficient transitions can be the difference between a good race and a great one!

Overall, you need to hone your strength endurance and efficiency in transitions. Your running profile is strong—let’s build your strength to match it! 💪

Segments to Improve:

Now, let’s dive deeper into the segments that need the most work. We’ll identify specific focus areas and give you actionable training strategies to elevate your performance.

• Burpees Broad Jump:
  • Potential Improvement: 1:51 (from 06:51 to 05:00)
  • Focus during training: 44%
  • Training Strategy: Incorporate specific Burpees Broad Jump drills into your routine. Aim for high-rep rounds with minimal rest to build endurance. Consider a circuit that includes 10 Burpees followed by 10 Broad Jumps, repeated for 5 rounds with a 1-minute rest in between. Gradually reduce rest time as your conditioning improves.
  • Form Correction: Ensure your burpees are performed with explosive jumps and quick transitions. Focus on landing softly to prepare for the jump. Video yourself during practice to analyze your form, ensuring you maintain speed.
• Wall Balls:
  • Potential Improvement: 1:02 (from 08:33 to 07:31)
  • Focus during training: 24%
  • Training Strategy: Incorporate wall ball intervals into your strength workouts. Perform sets of 15-20 wall balls followed by short bursts of cardio (e.g., 200m run) to simulate transitioning between exercises. This will help you maintain intensity.
  • Form Correction: Focus on your squat depth and ensuring you hit the target consistently. Work on your breathing pattern to maintain a steady flow throughout the set—think, “Inhale on the way down, exhale on the way up!”
• Farmers Carry:
  • Potential Improvement: 0:59 (from 03:29 to 02:30)
  • Focus during training: 23%
  • Training Strategy: Focus on carrying heavy weights over short distances to improve grip strength and stability. Incorporate Farmer’s Carries into your leg day routine, increasing the weight and distance each week.
  • Form Correction: Keep your core tight and shoulders back while carrying. This will help maintain your posture and reduce the risk of injury.
• Sandbag Lunges:
  • Potential Improvement: 0:20 (from 05:57 to 05:37)
  • Focus during training: 7%
  • Training Strategy: Add sandbag lunges into your workout regimen at the end of your leg days. Aim for sets of 10-12 lunges per leg, focusing on slow, controlled movements to build strength and stability.
  • Form Correction: Keep your front knee aligned with your toes during the lunge and avoid leaning forward. This will help engage your glutes and quads more effectively.

Race Strategies:

Now that we’ve identified the segments to improve, let’s talk race strategies to help you maximize your performance on race day.

• Pacing: Start strong, but be mindful of your pacing in the first few running segments. Your initial burst is fantastic, but you must ensure you don’t hit a wall too early. Consider a negative split strategy where you aim to run the second half of the race faster than the first. It’s like running downhill after a long uphill climb!
• Transition Time: Focus on your transitions between exercises. Practice quick changes during your training sessions to simulate race conditions. Have a set routine for each transition—this will help you become more efficient and shave off valuable seconds.
• Mindset: Keep that Goggins mentality. Embrace the discomfort and remember why you’re doing this. Each segment is a chance to outdo yourself. As Goggins says, “You are not in a competition with anyone but yourself.” So, go out there and crush it!

Conclusion:

Matthijs, you’ve got the potential to significantly improve your performance by honing in on those key segments. The next races will come quick, so let’s set a game plan! Keep pushing your limits and remember that improvement is a journey, not a destination.

Consider targeting upcoming Hyrox events where you can put this plan into action. Whether it’s the next local event or a bigger competition, set specific goals for your performance, and track your progress. Remember, every second counts, but so does every ounce of effort you put into your training. 💥

And hey, if someone complains about training too hard, just tell them, “That’s not a sweat, that’s my determination leaking out!” Now, let’s get to work and turn those weaknesses into strengths. You got this, champ! Stay focused, stay hungry, and let’s make that next race unforgettable!

Stay strong, stay motivated! - The Rox-Coach