Niels Te Braak, Max Van Der Velpen Hyrox Result

Overall Performance

Niels Te Braak and Max Van Der Velpen, you both put up a solid performance at the 2025 Heerenveen Hyrox competition! Finishing with an overall time of 01:06:55 puts you in the top 39% of 92 athletes, and 19th in your age group—definitely not too shabby! 🏆

Now, let’s break down what we observed. Your total running time clocked in at 36:51, which is a mere 31 seconds slower than the average for your finish time. This suggests that while your running is decent, there’s room for improvement, especially in transitioning and strength segments. Your best running lap at 04:21 shows that you have good speed; however, we need to optimize your pacing strategy. You started quite strong with a fast initial lap, but that enthusiasm seemed to taper off in the later running segments. It’s like starting a marathon sprinting—great till you hit the wall, right?

In comparison to your previous races, this performance shows a slight improvement in overall timing, but consistency across segments remains key. You want to be the athlete who not only finishes strong but also maintains a steady pace throughout. Think of it as a well-timed joke: if you rush the punchline, the impact isn’t as great! Let’s refine that timing and turn you into a Hyrox powerhouse.

Segments & Race Analysis

Analyzing your segments, we can see distinct strengths and notable areas for improvement:

• Running 1: 03:49 was impressive, but it was faster than average by 17 seconds, which indicates you might have started too aggressively. This set the tone for your pacing strategy.
• Ski Erg: At 03:40, you were just 6 seconds shy of the average. It’s a solid performance, but let’s aim to push that into the 3:30 range with specific drills.
• Sled Push: You clocked in at 01:52, which was 7 seconds slower than average. This could be a strength-building opportunity.
• Farmers Carry: 01:24 is an area where you can make major gains, finishing 11 seconds slower than average. This segment is all about grip strength and endurance, and we can definitely turn this around.
• Sandbag Lunges: This segment was a tough one for you at 02:43, 44 seconds slower than average. It’s time to dig deep and work on your leg strength and lunging technique.
• Roxzone: At 06:15, you spent over a minute longer than average in transition. This indicates that your overall fitness and transition speed need some work.

Overall, your performance was a mixed bag of strong starts and some lagging segments where improvement is crucial. Your pacing strategy needs refinement, particularly to avoid burning out too quickly in the earlier laps. Remember, a Hyrox event is not just a race; it’s a test of endurance, strategy, and grit!

Segments to Improve

Let’s hone in on the segments that need your attention the most:

• Total Running Time: 36:51 – With a potential improvement of 01:16, focus during training should be about 80%. You have great speed; now it’s about optimizing endurance.
• Sled Push: Work on explosive strength here. To improve, incorporate heavy sled pushes and squats into your training regimen. Aim for 3 sets of 5-8 reps, pushing heavier as you progress.
• Farmers Carry: Building grip strength is key! Use dumbbell carries, focusing on maintaining a steady pace over longer distances. Challenge yourself with various terrains to build stability.
• Sandbag Lunges: This segment requires strength and proper form. Practice lunges with varying weights, focusing on your knee alignment and core stability. Include single-leg deadlifts to build supporting muscles.
• Roxzone Transition: To improve your transition time, practice moving efficiently between exercises. Set up circuits that mimic race conditions and time your transitions. Aim to cut down that roxzone time by at least 30 seconds.

Focus on these areas with a training split of about 80% on running endurance and strength, and 20% on transitions and technique. Consistency is key; remember, Rome wasn’t built in a day, and neither will your Hyrox prowess be!

Race Strategies

Now, let’s talk about race day strategies:

• Pacing: Don’t sprint out of the gate! Start steady, especially in the first running segment. Find your rhythm and maintain a pace that feels sustainable. Aim for negative splits as you progress through the race.
• Transitions: Practice efficient transitions in training. Visualize your movements between zones so they become second nature. When you hit the roxzone, keep your movements quick and purposeful. You don’t want to resemble a turtle trying to climb a hill—smooth and swift is the goal! 🐢💨
• Fueling: Ensure you’re adequately fueled before the race. Simple carbohydrates before your run can help, but avoid heavy meals that might slow you down. You want to feel light and agile, not like a boulder rolling down a hill!
• Mindset: Embrace the discomfort. In Hyrox, mental toughness is as crucial as physical strength. Channel your inner David Goggins! Remember: “When you think you’re done, you’re only at 40% of your potential.”

Conclusion

Alright, Niels and Max, it’s time to get back to the grind! You both have what it takes to elevate your performance in future races. Set your sights on the next competition and put these strategies into action. Whether it's cutting down your roxzone time or building strength in your weakest segments, each step will bring you closer to your goals.

Remember, every athlete was once a beginner, and every champion has faced challenges. Embrace the journey, laugh along the way, and keep pushing your limits. After all, if you’re not sore the next day, did you even train? 💪

Keep that fire burning, and let’s turn those weaknesses into powerful strengths! Let’s crush the next race together! Stay motivated, stay focused, and never forget to have fun along the way! You got this! 💥

— The Rox-Coach