Paul Hesselberth Hyrox Result

Overall Performance:

Paul Hesselberth, your performance at the 2025 Heerenveen Hyrox event was nothing short of impressive! Finishing with an overall time of 01:09:50, you landed in the top 15% among 216 athletes, and a commendable 10th in your age group of 25-29. That’s a solid position that reflects your commitment and hard work! 💪

Looking at your overall running time of 29:25, you were a remarkable 4:24 faster than the average for your division, showcasing a strong runner profile. This is a significant edge that many competitors would envy. However, it also suggests that while your running is on point, we need to shift some focus toward building up your strength in specific segments. We don’t want you to be a deer in the headlights when it comes to the strength tests! Remember, “You will never reach your destination if you stop and throw stones at every dog that barks.” – Winston S. Churchill.

In comparison to your previous races, it looks like you’ve made some solid strides. Each race is a learning opportunity, and it’s clear you’re on the right track. However, there are segments where we can tighten things up and shave off precious seconds. Let's break it down!

Segments & Race Analysis:

Now, let’s dive into the details! Your race was a rollercoaster of intensity, with some high points and a few areas that need fine-tuning. Your pacing was generally strong, but you had moments where you might have gone too fast or too slow. For instance, your Running 2 segment was a blistering 3:27, which is outstanding, but it was followed by a slower Running 3 at 3:38. It’s crucial to find that sweet spot where you can maintain intensity without sacrificing performance in the subsequent segments.

Let's break down some of the segments:

• Running 1: 03:34 (26th Percentile) – A solid start, but you could push a bit more here.
• Ski Erg: 04:01 (23rd Percentile) – Consistent, but let’s aim to lower that time.
• Sled Push: 02:38 (11th Percentile) – Good effort, but there’s room for improvement.
• Sled Pull: 05:43 (44th Percentile) – This is where you've lost some time; we need to address this!
• Wall Balls: 06:45 (55th Percentile) – This segment can be a game-changer for you.
• Roxzone: 05:39 (44th Percentile) – Your transition time is a bit slower than average, indicating a need for efficiency in your movements.

Overall, your segments highlight a blend of strengths in running but also expose some weaknesses in strength-based exercises. Let’s turn those weaknesses into strengths!

Segments to Improve:

Now, let’s tackle the segments where you can gain the most time. Here’s a detailed analysis along with actionable strategies to boost your performance:

• Wall Balls:
  • Current Time: 06:45
  • Potential Improvement: 01:53 (Goal: 04:52)
  • Focus during training: 30%
  • Training Strategies:
    • Incorporate high-rep wall ball workouts into your routine—aim for 3 sets of 20-30 reps, focusing on form and explosiveness.
    • Practice pacing; do intervals where you perform wall balls for 30 seconds, rest for 30 seconds, and repeat for 10 minutes.
    • Consider integrating wall balls with a running segment, like 20 wall balls followed by a 200m sprint to simulate race conditions.
• Sled Pull:
  • Current Time: 05:43
  • Potential Improvement: 01:20 (Goal: 04:23)
  • Focus during training: 21%
  • Training Strategies:
    • Work on your sled pull technique; use lighter weights to perfect your form before increasing the load.
    • Incorporate resistance band training for your back and legs to build the necessary strength.
    • Practice sled pulls in a circuit with other exercises to enhance your muscular endurance while fatigued.
• Burpees Broad Jump:
  • Current Time: 04:25
  • Potential Improvement: 01:17 (Goal: 03:08)
  • Focus during training: 20%
  • Training Strategies:
    • Integrate burpee broad jumps into your high-intensity interval training (HIIT) sessions—aim for 5 sets of 10 reps.
    • Focus on explosive power from the ground up; consider plyometrics like box jumps to enhance your jump height and distance.
• Sandbag Lunges:
  • Current Time: 04:40
  • Potential Improvement: 00:52 (Goal: 03:48)
  • Focus during training: 13%
  • Training Strategies:
    • Incorporate heavy sandbag lunges into your leg day routine—3 sets of 10-15 reps.
    • Work on your balance and core stability; add single-leg exercises to your routine.
• Farmers Carry:
  • Current Time: 02:07
  • Potential Improvement: 00:28 (Goal: 01:39)
  • Focus during training: 7%
  • Training Strategies:
    • Increase your grip strength; use heavier weights during farmers carries to build endurance.
    • Incorporate carries into your conditioning workouts, focusing on distance rather than just time.
• Rowing:
  • Current Time: 04:32
  • Potential Improvement: 00:20 (Goal: 04:12)
  • Focus during training: 5%
  • Training Strategies:
    • Incorporate rowing intervals into your training; aim for 500m sprints with short rest periods.
    • Focus on your stroke efficiency; practice maintaining a strong pace while keeping a steady rhythm.

Race Strategies:

Now, let’s talk about some race strategies that can help you optimize your performance:

• Pacing: Start strong but controlled. It’s easy to get caught in the excitement and go out too fast. Keep your early running segments in check to maintain energy for the latter part of the race.
• Transitions: Focus on your transitions between exercises. Use your roxzone time to recover but not so much that you’re losing valuable seconds. Practice moving quickly from one segment to the next during training.
• Breathing Techniques: Use controlled breathing during strength segments to maintain focus and stability. Inhale during exertion and exhale during the recovery phase.
• Mindset: Visualize your success! As Goggins says, “You’re not in the race to win, you’re in the race to learn.” Embrace the challenge and push through discomfort. Remember, it’s not about being better than others; it’s about being better than you were yesterday.

Conclusion:

Paul, you’ve shown tremendous potential at the Hyrox competitions, and with focused training on your weaker segments, you’ll be even more formidable next time. Keep your eyes on the next race, and let’s make those improvements count! You’ve got this! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa.

Stay committed, stay hungry, and let’s get to work! If you have any questions or need further guidance, I’m here for you. The Rox-Coach is always in your corner, ready to help you crush your goals! 💥🏆