Monique Kuijpers, Roy Beks Hyrox Result

Overall Performance:

Monique and Roy, first off, let’s take a moment to appreciate your performance at the 2025 Heerenveen Hyrox competition! With an overall time of 01:55:47, finishing 738th overall out of 741 athletes, you two have shown incredible grit and determination, placing in the top 1% of competitors. That’s a solid achievement! In the age group of 30-39, you both claimed 279th place, which is an impressive feat considering the fierce competition.

Now, let’s break it down a bit. Your total running time of 01:09:25 is 3:41 slower than average, which indicates that while you both have solid running abilities, there's room for improvement when it comes to the balance between strength and endurance. Your best lap of 08:21 is commendable, but we can definitely push that time down further. From the splits, it looks like your pacing was relatively consistent, but there’s potential to optimize how you distribute your efforts across the various segments of the race.

In comparison to your previous races, you’ve made strides in certain segments, particularly in the running laps, but we need to address the strength segments which seem to hold you back. Remember, it's not just about finishing; it's about finishing strong! In Hyrox, every second counts, and turning weaknesses into strengths could be the key to unlocking even greater potential. 💪

Segments & Race Analysis:

Now let’s dive into the race segments. Your performance shows some interesting patterns:

• Running Segments: You started strong with a running time of 06:53 in the first segment, which is impressive and ranks in the 91st percentile. However, there’s a notable slowdown in the latter running segments, particularly in Running 5 (09:19) and Running 7 (09:06), where you were in the 99th percentile. This indicates that the fatigue from strength segments may be affecting your running performance.
• Ski Erg: Your time of 04:31 is solid and ranks in the 81st percentile. Keep building on this, as it provides a strong cardiovascular base.
• Sled Push and Pull: These were the major stumbling blocks—Sled Push at 01:46 (23rd percentile) and Sled Pull at 04:43 (82nd percentile). The sled push is particularly concerning; we need to work on that strength and technique.
• Farmers Carry: At 01:22, this is your lowest-ranked segment (4th percentile). This tells me you might be struggling with grip strength or overall fatigue management.
• Roxzone: A total of 13:27, which is 2:20 slower than average, indicates that you may be spending too much time transitioning or resting between exercises. This is an area that will benefit greatly from improved fitness and transition strategies.

Your pacing shows you might have started a bit too fast; while your initial running segment was strong, the subsequent runs indicate your body was calling for a breather. Finding that sweet spot in pacing is crucial for maintaining energy levels throughout the race.

Segments to Improve:

Now, let’s get into the nitty-gritty and highlight the segments with the most potential for improvement. The biggest focus here is the overall running time, where you have a potential improvement of 09:43, aiming to bring that down to 59:42. This is where the bulk of your training focus should be—98% of your training time should hone in on this area.

• Sled Push (01:46):
  • Focus on building your leg strength and power. Try incorporating heavy squats, lunges, and sled drags into your weekly routine.
  • Engage in technique drills—practice pushing the sled at different weights to find your optimal form and power output.
• Farmers Carry (01:22):
  • Incorporate grip-strengthening exercises such as dead hangs, farmer’s walks with heavier weights, and plate pinches.
  • Practice the Farmers Carry with varying distances to build endurance while maintaining your grip strength.
• Transition Time (Roxzone 13:27):
  • Work on your overall fitness; higher cardiovascular conditioning will help reduce recovery times.
  • Implement drills that simulate transitions, moving swiftly from one exercise to the next, with minimal downtime.
• Running Segments (Total Running Time):
  • For the latter running segments, focus on interval training. Emphasize speed intervals (e.g., 400m sprints) followed by short recovery periods to mimic race fatigue.
  • Longer runs at a steady pace will also help build endurance and improve your running economy.

As you work on these segments, remember that consistency is key. Just like David Goggins says, “The only way to get better is to put in the work.” Keep grinding, even when it gets tough, and you’ll see the results unfold. 💥

Race Strategies:

Now let’s put together some race strategies that can help you both improve your overall performance during your next Hyrox event:

• Pacing Strategy: Start slightly slower than your perceived 'all-out' effort during the first running segment. Allow your body to warm up before you ramp up the intensity in subsequent runs.
• Transitioning: Practice quick transitions during training to minimize time spent between exercises. Consider setting up mock races to simulate the feeling of switching from running to strength segments and vice versa.
• Breathing Techniques: During strength segments, focus on your breathing pattern. Controlled inhalation and exhalation can help manage fatigue and maintain strength, especially during the sled push and farmers carry.
• Mindset: Approach each segment with the mentality of a champion. Remember, “It’s not about who you were yesterday; it’s about who you can become today.”

Conclusion:

Monique and Roy, you both have massive potential, and your performance at Heerenveen is just the beginning! The road ahead is filled with challenges, but with the right mindset and training, you can turn weaknesses into strengths. As you look towards your next race, consider the insights shared here and keep pushing the limits of what you believe is possible. 💪

Keep in mind, the next event is your opportunity to showcase the hard work you put in. Remember to enjoy the process, celebrate the small wins, and most importantly, keep hustling! As Jocko Willink would say, “Discipline equals freedom.” So, let’s get disciplined and crush those upcoming races together! 🏆

Stay strong and keep that fire burning! You got this, Rox-Coach is here cheering you on! 💪🔥