Tamara Van Den Berg, Nienke De Waal Hyrox Result

Overall Performance:

Hey Tamara and Nienke! First off, congratulations on your performance at the 2025 Heerenveen Hyrox event! With an overall rank of 13 and placing 7th in your age group, you’ve really shown that you belong at the top of your game, finishing in the top 18% of 70 competitors and the top 26% of 26 in your age group. That’s no small feat! 💪

Your overall time of 01:11:25 is impressive, especially considering that your total running time of 36:34 was 2:04 faster than average. This indicates that you both have a strong running profile, which is a great asset in Hyrox competitions. However, let's dive into the details:

Your pacing in the race was solid, but there were moments where you could have pushed a little harder—especially in the middle segments. Remember, it’s not just about finishing; it’s about finishing strong! Comparing this performance to your previous races, it’s clear that you’ve made strides in your running speed, but there are some segments where you could really knock it out of the park with a bit of focused training.

Segments & Race Analysis:

Now let’s break down the race segments and see where you shined and where there’s room for improvement. Your splits were fairly consistent, but a couple of segments really stood out. The running segments were strong overall, but your performance in the Burpees Broad Jump was a significant outlier, costing you precious time. Additionally, the Farmers Carry and Sled Pull segments didn't quite match your running prowess.

In terms of pacing, you started off with a bang in Running 1, clocking in at 04:05, which was 27 seconds faster than average, but it seems like you may have gone out a little too hot. This might have affected your later segments, notably the Burpees Broad Jump and Farmers Carry where you lost time compared to the average. The Roxzone, where you spent a bit more time than average, suggests that transitioning between exercises might be an area to tighten up. Remember, time spent resting is time wasted! 🕒

Segments to Improve:

Now let's focus on the segments where you have the most potential for improvement:

• Burpees Broad Jump:
  • Current Time: 04:04
  • Potential Improvement: 01:16 (Goal: 02:48)
  • Focus during training: 44%

  This segment is key to your overall performance. To improve, focus on your explosive power and endurance. Incorporate plyometric drills such as box jumps and burpee variations into your routine. Aim for sets of 10-15 reps with minimal rest between sets. Consider doing AMRAP (As Many Reps As Possible) in 2-minute intervals, which will help simulate race conditions.

• Farmers Carry:
  • Current Time: 02:07
  • Potential Improvement: 00:27 (Goal: 01:40)
  • Focus during training: 15%

  To enhance your performance here, focus on grip strength and core stability. Incorporate exercises like heavy kettlebell carries and farmer walks into your workouts. Aim for distances of 20-40 meters, focusing on maintaining a strong posture and engaging your core. You could also practice quick transitions from the Farmers Carry to the next segment to minimize downtime.

• Sled Pull:
  • Current Time: 04:10
  • Potential Improvement: 00:26 (Goal: 03:44)
  • Focus during training: 15%

  This segment requires strength and technique. Incorporate sled pulls into your training routine, focusing on maintaining a steady pace while pulling the sled. Use different foot positions to target various muscle groups. Aim for sets of 20-30 meters, resting only as needed to build endurance. Try to visualize the finish line while pulling—every second counts!

• Sandbag Lunges:
  • Current Time: 03:35
  • Potential Improvement: 00:19 (Goal: 03:16)
  • Focus during training: 11%

  Sandbag lunges can be a real leg burner! To improve here, implement weighted lunges into your leg day routine and consider both forward and backward lunges. Perform these with a sandbag to mimic race conditions. Aim for 3-4 sets of 10-12 reps per leg, ensuring proper form to prevent injury. You want to leave the sandbag, not the lunge, in your wake!

Race Strategies:

Going into your next race, consider these strategies to maximize your performance:

• Pacing: Start strong, but not too strong. You want to maintain a sustainable speed for the entirety of the race. If you feel good after the first run, then push it on the second running segment.
• Transitions: Practice quick transitions between exercises during training to minimize your Roxzone time. The less time you spend transitioning, the better your overall time will be.
• Nutrition: Fuel your body properly before and during the race. Carbs are your friend! Ensure you're hydrated and have a plan for quick energy (like gels or chews) during the race.
• Mental Toughness: Visualize your race day. Picture yourself powering through each segment, reminding yourself of the training you’ve put in. Just like David Goggins says, “You are your own hero.” Be the hero of your race!

Conclusion:

In closing, Tamara and Nienke, you’ve shown tremendous potential in this Hyrox race, and with targeted training and focused strategies, you can elevate your performance even further. The next race is an opportunity to put all of this into practice—so keep that fire burning! Remember, every workout is a step closer to your goals.

As you set your sights on the next events, remember this: “The only easy day was yesterday.” Embrace the grind, and let’s crush those next races! 💥🏆

Keep pushing your limits and supporting each other. You’ve got this! And hey, if you ever find yourself thinking about skipping a workout, just remember: the only thing worse than a tough workout is regretting not doing it. Let's go! This is The Rox-Coach signing off! 💪