Pytrik Zijlstra, Anouk Jansen Hyrox Result

Overall Performance:

Pytrik and Anouk, first off, congratulations on finishing 61st overall and 23rd in your age group at the 2025 Heerenveen Hyrox event! That’s no small feat, especially considering you were up against 70 athletes and still landed in the top 87%. Your overall time of 1:31:57 is commendable, but let's break it down a bit to find those golden nuggets for improvement.

Looking at your total running time of 48:29, which is a solid 1:52 faster than average, it’s clear you have a runner's profile. This means you spent less time on the run compared to your peers, which is fantastic! However, as they say, "The more you sweat in training, the less you bleed in battle." Your pacing was strong at the beginning, but it seems you may have started a little too fast. The first run split was 5:17, which is great, but it might have set you up for some tougher running segments later on. Remember, it’s a marathon, not a sprint (unless you’re sprinting, then it’s a sprint). Overall, there’s a lot to work with here, and with some focused training, you can turn those strengths into even more formidable assets.

Segments & Race Analysis:

Analyzing the segments, you did a fantastic job on the first run, but as the race progressed, we saw some slower times in the latter running sections. The trend indicates that while you are a strong runner, fatigue may have played a role. Your performance on the sled push and farmers carry were also areas where you could have gained more time. These segments are crucial in a Hyrox race, as they can really test your strength endurance.

Your rowing segment and broad jump also had potential for improvement, making them key areas to focus on. The transition times, or roxzone, at 8:58 were significantly slower than average, indicating that you may have rested more or taken longer to transition between exercises. This is an area ripe for optimization—every second counts in a race, and transitions can be the difference between a personal best and a missed opportunity. You have the runner’s speed, now let’s sharpen those transitions and strength segments.

Segments to Improve:

• Wall Balls: Current time: 5:44; Potential Improvement: 59 seconds (goal: 4:45). Focus during training: 41%
• Rowing: Current time: 5:54; Potential Improvement: 47 seconds (goal: 5:07). Focus during training: 33%
• Burpees Broad Jump: Current time: 4:40; Potential Improvement: 31 seconds (goal: 4:09). Focus during training: 21%

For the wall balls, consider incorporating high-rep wall ball workouts into your training regimen. Focus on maintaining a steady rhythm and ensuring you are catching the ball in an optimal position. Drills such as “10 reps every minute for 10 minutes” can help build endurance and improve your transition efficiency. Make sure to rest minimally between sets so that you replicate race conditions!

For rowing, it might be beneficial to include interval training sessions on the rower, focusing on both the 500m and longer distances. Aim for consistent pacing and work on your form—keep your core tight and focus on powerful leg drives. Consider using a rowing machine with a split time display to monitor your progress and push for negative splits.

As for the burpees broad jump, practice transitioning between the two movements. Set a timer for two minutes and see how many complete rounds you can do while maintaining good form. This will build your muscular endurance and improve your explosiveness. Remember, burpees are like relationships; they can be tough, but the satisfaction after is worth it! 💪

Race Strategies:

For your next race, let’s refine your pacing strategy. Start strong, but remember to hold back slightly in the first run. Your best running lap of 5:41 shows that you can maintain speed, but it’s vital to conserve energy for the later segments. Consider using a pacing strategy where you aim to run the first segment at about 90% of your max effort and then gradually increase the intensity during the latter runs.

For transitions, practice moving efficiently from one exercise to the next. Use your roxzone time as a benchmark—aim to reduce this by at least 30 seconds in your next race. Set up mock transitions in your training where you simulate moving from one exercise to another. This will build muscle memory and improve your overall efficiency on race day.

Conclusion:

Pytrik and Anouk, you’ve laid a solid foundation with your performance in Heerenveen. Now, it’s time to build on that and turn those potential improvements into reality. Remember that every great achievement was once considered impossible. Keep pushing those limits!

As you prepare for your next races, keep an eye on those segments that need improvement and make them your focus during training. Set specific, measurable goals for each session and hold yourselves accountable. Just like David Goggins says, “You are stopping you, you are giving up instead of getting hard.” So keep grinding, keep improving, and don’t forget to have fun along the way! 💥

Let’s smash those goals together. I’m here for you every step of the way. The Rox-Coach is ready to take you to the next level! 🏆