Mireille Beumer, Dagmar Lange Hyrox Result

Overall Performance:

Mireille Beumer and Dagmar Lange, you two crushed it at the 2025 Heerenveen Hyrox event! Finishing with an overall time of 01:16:45, you placed 24th out of 70 athletes, which puts you in the top 34%. But more impressively, Mireille, you were the sole competitor in your age group, earning a 1st place ranking. That's like being the fastest turtle in a race of one—congrats! 🐢💨

Your total running time of 38:11 is notably faster than the average, showcasing your runner profile. You’ve got the speed, but we need to fine-tune the strength and efficiency in your transitions. The roxzone time of 06:56, which is slower than the average, indicates that there’s room for improvement when it comes to transitions between exercises. Let’s tackle these next steps with focus and determination!

When comparing your performance to past races, it’s clear you’ve made significant improvements. Your current time is a whopping 25:28 faster than your previous race in Essen in 2022. It shows that your dedication to training is paying off, and that you’re on the right path. Now, let’s dig into the details to identify areas for improvement and maximize your potential!

Segments & Race Analysis:

Your race performance reflects a solid pacing strategy. However, we noticed some discrepancies in your pacing across the segments. For instance, your best running lap was a strong 04:33, showing your capability to sprint when it counts. But the splits indicate that your pacing may have fluctuated too much—especially in the later running segments where times lagged behind the average. This suggests that while you have the speed, maintaining it consistently throughout the race is crucial.

Let’s break down the important segments:

• Running 1: 04:33 (-00:23 compared to average) - Great start!
• Running 2: 04:33 (-00:25 compared to average) - Consistency is key.
• Running 3: 04:46 (-00:32 compared to average) - A bit slower, keep that pace steady.
• Transition times (Roxzone) were longer than average, indicating room for improvement.

In terms of strength exercises, you performed exceptionally in the Ski Erg (4:42, 82nd percentile) and Sled Push (2:41, 82nd percentile), demonstrating your power. However, the Burpees Broad Jump (4:05, 77th percentile) and Wall Balls (4:22, 66th percentile) could use some work to elevate your performance further.

Segments to Improve:

Now, let’s target the segments where there’s the greatest potential for improvement:

• Burpees Broad Jump: Potential Improvement: 00:56 (4:05 to 3:09) - Focus during training: 23%
• Sandbag Lunges: Potential Improvement: 00:48 (4:27 to 3:39) - Focus during training: 20%
• Sled Push: Potential Improvement: 00:36 (2:41 to 2:05) - Focus during training: 15%
• Wall Balls: Potential Improvement: 00:29 (4:22 to 3:53) - Focus during training: 12%
• Ski Erg: Potential Improvement: 00:23 (4:42 to 4:19) - Focus during training: 9%
• Rowing: Potential Improvement: 00:23 (5:04 to 4:41) - Focus during training: 9%
• Sled Pull: Potential Improvement: 00:17 (4:28 to 4:11) - Focus during training: 7%

For the Burpees Broad Jump, focus on explosive power. Incorporate plyometric training such as box jumps and depth jumps. Aim for 2-3 sessions per week, focusing on form and speed.

For Sandbag Lunges, improve your strength and endurance with weighted lunges and single-leg squats. Perform 3 sets of 10-12 reps on each leg, and add some tempo work to build muscle endurance.

Sled Push training should involve progressive overload. Aim to increase your weights gradually while maintaining your form. Incorporate intervals of short, intense pushes followed by active recovery.

Wall Balls can be improved through practicing technique and rhythm. Work on your squat depth and explosion. Use a lighter ball to start and gradually increase the weight as you become more comfortable.

For Ski Erg, focus on maintaining a consistent stroke rate and engaging your core effectively. You might also want to include some core strengthening exercises during your training.

Rowing can be enhanced by including interval training—short bursts at a high intensity followed by steady-state rowing. This will improve your aerobic capacity and strength.

Lastly, for Sled Pulls, focus on maintaining a strong core and engaging your legs with each pull. Regularly practice pulling with different stances to find what feels best for you.

Race Strategies:

Here are some strategies for your upcoming races:

• Start strong: Use your running ability to create a solid lead in the first few segments.
• Maintain a steady pace: Avoid the temptation to sprint too hard early on. Find your rhythm and stick to it.
• Focus on transitions: Use your roxzone time efficiently. Practice moving quickly between exercises to minimize downtime.
• Break down the race mentally: Focus on one segment at a time rather than the entire race to avoid feeling overwhelmed.
• Stay hydrated and fueled: Proper nutrition and hydration can keep your energy levels high throughout the race.

Conclusion:

Mireille and Dagmar, you’ve shown incredible progress and determination in your training and performances. As you gear up for the next races in Utrecht and Maastricht, keep focusing on those key areas for improvement. Remember, "You are the greatest project you will ever work on." Stay committed, and let’s crush those goals together! 💪

Keep pushing your limits, and remember, every workout counts. "Don’t stop when it hurts; stop when you’re done." You’ve got this! 🏆

Looking forward to seeing you both at the next Hyrox event! Let's get to work and make those improvements happen! The Rox-Coach is here to support you every step of the way! 💥