Ole Van Toornburg, Mats Kroon Hyrox Result

Overall Performance:

Ole and Mats, congratulations on completing the 2025 Heerenveen Hyrox Pro Doubles! Finishing 71st overall and 34th in your age group puts you in the top 77% and 75% respectively among a competitive field of 92 athletes. That’s no small feat! 🏆 Your overall time of 01:19:05 shows not just endurance but also a strong determination to push through the challenging course.

Looking at your performance, it's clear that you both have a solid foundation. Ole, your total running time of 41:39 was 01:31 faster than average, suggesting you have a runner's profile. Mats, while your running times are competitive, there's room for improvement to balance your strength and running capabilities. Your pacing was on point for the most part, but there were segments where you could have pushed a bit harder—especially during the sled pull and wall balls. Remember, "The only easy day was yesterday." So, let’s get to work! 💪

Segments & Race Analysis:

In reviewing your race segments, there are clear strengths and areas needing attention. Ole, you demonstrated impressive pacing in the initial running segment, clocking in at 04:18, which is 37 seconds faster than average. However, this quick start might have impacted your performance in later segments, particularly in the sled pull and wall balls. Mats, your running segments were consistent, but there’s potential to shave off some time, especially in the latter sections.

Both of you showed solid performance in the rowing and wall ball segments, ranking above average, but the sled pull was a notable setback, taking 05:25 compared to the average of 04:46. The roxzone time of 07:45 also indicates that more efficient transitions could boost your overall performance. Every second counts in a Hyrox! Remember, transitions are not just for sipping water; they’re your chance to strategize and refocus for the next challenge. 💥

Segments to Improve:

Here's where we can really dig in and make a difference. Let’s look at the segments where you both can improve the most.

• Sled Pull - Current Time: 05:25, Potential Improvement: 00:39

This segment has the highest potential for improvement. The sled pull is all about brute strength combined with technique. Focus during training: 36%.

• Drills: Incorporate heavy sled drags into your routine. Start with lighter weights and focus on maintaining form before progressing. Aim for 4-5 sets of 20-30 meters, focusing on driving with your legs and keeping your back straight.
• Form Corrections: Ensure you’re using your legs effectively. Drop your hips and drive through your heels. Avoid leaning too far forward to prevent unnecessary strain on your back.
• Wall Balls - Current Time: 05:04, Potential Improvement: 00:35

Wall balls are a test of both strength and endurance. Focus during training: 32%.

• Drills: Perform wall ball sets of 15-20 reps, with a focus on explosive upward movement. Incorporate interval training where you do wall balls followed by a short run to simulate race conditions.
• Form Corrections: Ensure proper squat depth and aim for a consistent throwing height. Keep your core engaged to maintain stability throughout the movement.
• Rowing - Current Time: 04:44, Potential Improvement: 00:17

Rowing is crucial for endurance and upper body strength. Focus during training: 15%.

• Drills: Incorporate interval rowing sessions—30 seconds on, 30 seconds off for 10 rounds, aiming for maximum effort. This helps build explosive power and endurance.
• Form Corrections: Focus on your stroke rate and technique. Engage your core and legs before pulling with your arms to maximize efficiency.
• Farmers Carry - Current Time: 02:04, Potential Improvement: 00:17

This segment is all about grip strength and core stability. Focus during training: 15%.

• Drills: Use heavy kettlebells or dumbbells for carries over distances of 40-50 meters. Incorporate sudden drops and pick-ups to simulate race conditions.
• Form Corrections: Maintain an upright posture; don’t let your shoulders round. Engage your core and keep a steady pace to enhance endurance.

Race Strategies:

During your next race, implement these strategies to enhance your performance:

• Pacing: Start strong but not at full throttle. Maintain a sustainable pace and save energy for the latter segments. Remember, it’s a marathon, not a sprint... unless you’re late to the start line! 😅
• Transitions: Use your roxzone effectively. Focus on quick transitions to minimize downtime. Practice moving swiftly from one segment to the next during training to make this second nature.
• Team Communication: In doubles, keep communicating throughout the race. Encourage each other, share tips, and strategize on the go. A well-coordinated team can outperform even the strongest individuals.

Conclusion:

Overall, Ole and Mats, you have laid a strong foundation for your Hyrox journey. Keep pushing yourselves, refining your techniques, and working on those identified segments. Your next races in Utrecht, Maastricht, and Hamburg are excellent opportunities to showcase your growth and improvements. Remember, "You’re never going to study less, so you might as well study more!" (Just kidding, don’t study too hard; focus on your training instead!) Keep that competitive spirit alive! 💪

Let’s make those weaknesses into strengths and crush the next event together! I'm here to help you every step of the way—let’s unlock your full potential! The Rox-Coach is always in your corner! 💥