Patrick Veltman, Purcy Van Es Hyrox Result

Overall Performance:

Patrick and Purcy, you crushed it at the 2025 Heerenveen Hyrox competition! Finishing with an overall time of 01:19:58 puts you in the top 81% of 92 athletes, and 13th in your age group (40-49) out of 13 competitors. Solid work! 💪

Looking at your total running time of 42:36, you were 1:07 slower than the average. This indicates that while you have a solid running base, there’s room to improve your speed and efficiency on the track. Your best lap was a speedy 04:50, showing you definitely have some gas in the tank, but there’s a bit of inconsistency across the segments that we need to address.

Comparing this race to your previous performances, it looks like you’ve made solid progress in your endurance, but there’s still a balance to strike between running and strength. You’re leaning more towards a hybrid profile, as your running time indicates that while you’ve got the endurance, you could benefit from some strength training to boost those heavier segments. Remember, “The only way to prove you are a good sport is to lose.” - Ernie Banks. Let’s turn those losses into gains! 💥

Segments & Race Analysis:

Breaking down your race segments against the averages provides some insightful data:

• Running 1: 04:55 (+00:01 compared to average) (72 Percentile Rank)
• Ski Erg: 03:54 (-00:03 compared to average) (66 Percentile Rank)
• Running 2: 04:50 (-00:15 compared to average) (73 Percentile Rank)
• Sled Push: 01:59 (-00:13 compared to average) (49 Percentile Rank)
• Running 3: 04:57 (-00:31 compared to average) (60 Percentile Rank)
• Sled Pull: 03:36 (-01:13 compared to average) (30 Percentile Rank)
• Running 4: 05:10 (-00:22 compared to average) (68 Percentile Rank)
• Burpees Broad Jump: 03:34 (+00:19 compared to average) (90 Percentile Rank)
• Running 5: 05:27 (-00:13 compared to average) (75 Percentile Rank)
• Rowing: 04:38 (+00:10 compared to average) (89 Percentile Rank)
• Running 6: 05:24 (-00:10 compared to average) (76 Percentile Rank)
• Farmers Carry: 01:54 (+00:06 compared to average) (87 Percentile Rank)
• Running 7: 05:48 (+00:10 compared to average) (85 Percentile Rank)
• Sandbag Lunges: 04:29 (+00:14 compared to average) (86 Percentile Rank)
• Running 8: 06:09 (+00:18 compared to average) (86 Percentile Rank)
• Wall Balls: 04:51 (+00:21 compared to average) (87 Percentile Rank)
• Roxzone: 08:31 (+01:29 compared to average) (93 Percentile Rank)

It’s clear that your running segments vary in pace, and the transitions (Roxzone) are noticeably longer than average. This indicates that you might be spending too much time between exercises, which is costing you valuable seconds. A little more urgency in transitions can shave off precious time!

Segments to Improve:

Let’s dive deep into the segments where you can really boost your performance:

• Burpees Broad Jump:
  • Current Time: 03:34
  • Potential Improvement: 00:26 (Target Time: 03:08)
  • Focus during training: 32%

  Consider integrating high-intensity interval training (HIIT) into your routine focusing on explosive movements. Practice your burpee technique to ensure you’re maximizing your power and speed. Aim for sets of 10-15 burpees with minimal rest to build endurance and efficiency.

• Sandbag Lunges:
  • Current Time: 04:29
  • Potential Improvement: 00:19 (Target Time: 04:10)
  • Focus during training: 23%

  To improve your lunges, focus on building leg strength. Incorporate weighted lunges, and drill your form to ensure each lunge is deep and controlled. Setting a timer and doing 3-4 sets of 30 seconds of lunges can help you build up speed and strength.

• Wall Balls:
  • Current Time: 04:51
  • Potential Improvement: 00:19 (Target Time: 04:32)
  • Focus during training: 23%

  For wall balls, ensure you’re using your legs to drive the ball up rather than just relying on your arms. Incorporate high-rep wall ball workouts into your strength sessions. Focus on increasing your speed while maintaining form, aiming for quick sets of 15-20 reps.

By focusing on these segments and incorporating these drills, you can turn weaknesses into strengths! Remember, “You are never too old to set another goal or to dream a new dream.” - C.S. Lewis. Let's chase those dreams! 🏆

Race Strategies:

Now, let’s talk strategy! Here are some actionable tips to implement during your next race:

• Transition Speed: Practice quick transitions in training. Use a stopwatch and aim to reduce your Roxzone time. Aim for a target time that is at least 20% faster than your previous races.
• Pacing: Start the race at a controlled pace. Your running segments show that pacing might be an issue. Consider a strategy of negative splits—starting slower and gradually increasing your speed. This ensures you have enough energy for the latter segments, especially after strength exercises.
• Mindset: Stay focused and positive during the race. Use mantras or visualization techniques to keep your mind sharp and motivated. Remember, every rep counts!

Conclusion:

Patrick and Purcy, you have the foundation to become even faster and stronger! You’ve shown great determination and improvement in your Hyrox journey. With focused training on those identified segments and refining your race strategies, you can elevate your performance to new heights. Your next races are just around the corner, and now's the time to prepare!

Keep pushing your limits, and remember: “The only limit is the one you set yourself.” Let’s crush those goals together! 💥

You’ve got this, and I’m here for you every step of the way as your Rox-Coach! Let’s keep grinding, and remember to laugh along the way—after all, who said sweating like a pig isn’t fun? 😅