Lisa Marie De Leeuw, Michelle Ham Hyrox Result

Overall Performance:

Lisa Marie De Leeuw and Michelle Ham, you both showed up with an impressive performance in the 2025 Heerenveen Hyrox competition, securing a solid overall rank of 62 out of 70 athletes, putting you in the top 88%. Lisa, you ranked 24th in your age group, while Michelle, you weren’t far behind with a notable 14-minute improvement since your last race, securing a finish time of 01:32:14. That's no small feat! 💪

Looking at your pacing, Lisa, it seems you started strong but slowed down on some segments, which indicates either fatigue or a strategic pacing issue. Your overall running time of 53:34 is 3:21 above the average, suggesting you’re more of a strength athlete. Michelle, while your running time was slower than average, you demonstrated significant improvement from your previous race, showcasing the hard work you’ve both put in. Remember, each race is a stepping stone, not a stumbling block! Keep that in mind as you gear up for future competitions.

Segments & Race Analysis:

The breakdown of your race segments highlights some key areas of strength and opportunities for improvement. Lisa, your running segments were commendable, particularly the first running segment at 5:54, which put you in the 80th percentile. However, your performance in the strength exercises like the Sled Push (1:56) and the Sled Pull (4:00) showed room for growth, landing you in the 22nd and 28th percentile respectively. Michelle, you had notable improvements across the board compared to your previous performances, but there’s still work to be done, particularly in the strength segments.

Both of you had a slower Roxzone time of 09:10, which indicates that transitions were a bit sluggish. This could be a combination of needing better overall fitness and more efficient transitions between exercises. The Burpees Broad Jump segment was strong at 4:42, but there’s still room for improvement.

Segments to Improve:

To take your performances to the next level, let’s zero in on specific segments where both of you can maximize your training efforts:

• Total Running Time: Improvement potential is 4:14 (from 53:34 to 49:20) with an 88% focus during training. This is crucial because a better run time means better overall performance!
• Training Strategy: Incorporate interval training sessions focusing on both speed and endurance. For example, do 800m repeats at slightly faster than race pace with short recovery. Aim for 6-8 repeats.
• Drills: Hill sprints can be a game-changer. They build leg strength and improve running economy. Aim for 6-10 short, steep sprints.
• Form Correction: Focus on running posture – keep your shoulders relaxed, and your arms pumping efficiently. Breath control is key; practice breathing every 3-5 steps to maintain a steady rhythm.
• Burpees Broad Jump: Improvement potential is 00:33 (from 4:42 to 4:09) with an 11% focus during training.
• Training Strategy: Incorporate plyometric workouts, focusing on explosiveness. Box jumps, jump squats, and burpee variations can help.
• Drills: Work on a circuit that includes traditional burpees, broad jumps, and tuck jumps. Aim for 3 sets of 10-15 reps with minimal rest.
• Form Correction: Focus on your landing and jump mechanics. Ensure you’re landing softly to absorb the impact and immediately transition into the next movement.

By honing in on these segments, you can turn weaknesses into strengths and become a more well-rounded competitor. Remember, it’s not about being perfect; it’s about being better than you were yesterday!

Race Strategies:

During your next races, let’s implement some strategies to help maximize your performance:

• Pacing: Find a rhythm early and stick to it. Don’t let adrenaline push you too fast at the beginning. A steady pace throughout will prevent burnout.
• Transitions: Practice your transitions during training. Set up mock race scenarios to get used to switching between exercises quickly. Time yourself to see where you can shave off those valuable seconds!
• Hydration and Nutrition: Make sure to stay hydrated and fueled before and during the race. A well-placed energy gel can be your best friend! Remember, "If you think lifting is dangerous, try being weak. Being weak is dangerous!" - Goggins

Conclusion:

Lisa and Michelle, you’ve both shown commendable progress, and it’s clear that your hard work is paying off. With targeted training and a focus on your identified segments for improvement, you’ll be ready to crush your next races, including the upcoming HYROX Utrecht on November 28 and HYROX Maastricht on September 19. Keep pushing, keep grinding, and remember, “You are your only limit.” 💥

Whether you’re battling it out on the course or in the gym, keep that competitive spirit alive. And, hey, if you ever feel overwhelmed, just remember – even a tortoise can outrun a hare when the hare is busy taking a nap! 🏆

Keep training hard, keep believing in yourselves, and let’s get ready to show them what you’re made of at the next event! I’m here to support you every step of the way. You got this! - The Rox-Coach