Niek Van Herwerden Hyrox Result

Overall Performance:

Niek, first off, congratulations on completing the 2025 Heerenveen Hyrox event! With an overall time of 01:39:59, you finished in the top 88% of participants, which is no small feat. You’ve shown that you have the grit and determination to compete at this level. Your performance indicates that you have a solid hybrid profile, but it seems like you lean more towards the running side. The fact that your total running time was 45:24, which is just 21 seconds slower than average, suggests that your endurance is commendable, but there’s room for improvement in the strength segments. Given your past races, it’s clear that you’re on an upward trajectory. Keep that momentum going, and let’s dig into the specifics!

Segments & Race Analysis:

Your race segments paint an interesting picture. You kicked off strong with a solid first run lap of 04:44, which places you in the 76th percentile. However, as the race progressed, your running segments began to show signs of fatigue, especially in the last two runs and the Wall Balls, where you lost quite a bit of time compared to the average. Your performance in the Ski Erg and Sled Push was commendable, ranking in the 89th and 75th percentiles respectively. However, the Sled Pull and Wall Balls were the Achilles' heels of your race, with the Wall Balls being particularly time-consuming. Let’s break it down further and see where we can fine-tune your performance.

Segments to Improve:

• Wall Balls: You spent an astonishing 12:13 on this segment, which is a full 3:30 over average. This is where a significant portion of your potential improvement lies. Focus during training: 74%.
  • Training Strategy: Incorporate high-rep Wall Ball workouts into your routine. Aim for sets of 50-100 reps, focusing on maintaining form while gradually increasing speed.
  • Technique: Ensure your squat depth is optimal and practice quick transitions from the squat to the throw to minimize downtime.
  • Drills: Use a timer and perform intervals, alternating between Wall Balls and a quick burst of running (e.g., 200m sprints) to simulate race conditions and build endurance and explosiveness.
• Running Total: While your total running time was slightly below average, there’s potential to shave off 52 seconds. Focus during training: 17%.
  • Training Strategy: Implement interval training—short bursts of speed followed by recovery periods. This will help improve your running economy and pace over longer distances.
  • Technique: Work on your running form, focusing on cadence and breathing. Incorporate drills that emphasize proper posture and foot placement.
  • Drills: Long runs at a steady pace, combined with tempo runs, can help improve your overall stamina and speed. Consider hill sprints to build leg strength.

Race Strategies:

During your next race, consider these strategies to optimize your performance:

• Pacing: Start with a controlled pace. Your first run segment was great, but be mindful not to burn out early. Aim for a consistent pace throughout, especially in the middle segments where fatigue can set in.
• Transitions: Focus on reducing your roxzone time. This is crucial for maintaining momentum. Practice efficient transitions in your training to ensure you’re not wasting precious seconds moving from one exercise to the next.
• Mindset: Keep a positive mental attitude. Remember David Goggins’ wisdom: “You are your own hero.” When the going gets tough, remind yourself why you started and visualize crossing that finish line strong.

Conclusion:

Niek, you’ve got the foundation to build upon, and with focused training, you can absolutely enhance those weak spots. Your next race could be a game-changer if you apply the strategies and drills we’ve discussed. Remember, every rep, every run, and every drop of sweat gets you closer to your goals. Keep pushing your limits, embrace the grind, and don’t forget to have fun along the way! As Jocko Willink says, “Discipline equals freedom.” Stay disciplined in your training, and the results will follow. Here’s to your next race! 💪💥🏆

Now, go crush it out there, and let’s get ready to see you at the next event! The Rox-Coach believes in you!