Pascal Romen, Renate Diddens Hyrox Result

Overall Performance:

Pascal and Renate, you both crushed it at the 2025 Heerenveen Hyrox event! Finishing in 2:04:42, you secured an impressive overall rank of 743 out of 741 athletes, placing you in the top 100%. In your age group, you landed at 22nd, which is in the top 95% of 23 competitors. That’s a solid performance that shows you both know how to dig deep and push through the pain. 💪

Looking at the splits, it’s clear that Pascal has a strong runner profile, with a total running time of 58:45, significantly faster than the average by 13:20. This indicates that you excel at running but may need to focus more on your strength segments. Renate, your performance complements this well, demonstrating that together, you both create a balanced strength and endurance team. However, there’s always room for improvement, and I’ll break that down for you to unlock your full potential for your next competitions!

Segments & Race Analysis:

The race was a whirlwind, and your pacing was generally on point! In the first running segment, you kicked things off strong with a time of 6:43, which is 29 seconds faster than average and places you at an 89th percentile rank. However, as the race progressed, your running times started to slow down, especially in the last few segments where you lost some steam. This indicates that while you started strong, you might not have maintained that initial intensity as well as you could have, which is crucial in a Hyrox event.

Strength-wise, the ski erg, sled push, and burpees broad jump segments were solid, but we need to examine the sled pull, sandbag lunges, and wall balls in detail as they are areas where you can improve significantly. The roxzone, your transition time, was also impressive at 12:06, indicating that you managed your rest periods well. But remember, every second counts! If you can shave even a few seconds off your transition times, you'll see an even better overall finish next time.

Segments to Improve:

Let’s tackle the segments that need some love:

• Wall Balls - Current Time: 14:23, Potential Improvement: 07:53 (target: 06:30), Focus during training: 50%
• Sled Pull - Current Time: 09:13, Potential Improvement: 03:32 (target: 05:41), Focus during training: 22%
• Sandbag Lunges - Current Time: 09:01, Potential Improvement: 03:11 (target: 05:50), Focus during training: 20%
• Burpees Broad Jump - Current Time: 05:46, Potential Improvement: 00:30 (target: 05:16), Focus during training: 3%

Now, let’s break down how you can improve these segments:

• Wall Balls: This segment is a real kicker, and it’s all about technique and endurance. Focus on your squat depth and the explosive movement of getting the ball up. Try to incorporate sets of 10-15 reps with a focus on form. Work on pacing during workouts. A great drill is to perform wall balls in a Tabata format (20 seconds work, 10 seconds rest) for 8 rounds. This will help with endurance and speed.
• Sled Pull: Strength training is key here. Incorporate heavy pulls into your routine at least twice a week. Use a sled and perform 4-6 sets of 40 meters, focusing on keeping your hips low and driving through your heels. Another great exercise to complement this is the deadlift, which will enhance your overall pulling power.
• Sandbag Lunges: This segment can wear you out if you don’t train specifically for it. Perform weighted lunges in your workouts, aiming for 3-4 sets of 15-20 reps on each leg. Incorporate walking lunges with the sandbag to mimic race conditions. Focus on maintaining a strong core and proper form to prevent injury and maximize efficiency.
• Burpees Broad Jump: While this segment is less of a percentage focus, it’s still important to nail it. Train with a combination of burpees and broad jumps. For example, do 5 burpees followed by a broad jump, repeating for 3-4 rounds. This will build explosive power and endurance, essential for finishing strong.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing: Start strong but be mindful of your energy levels. Try not to go all-out in the first two segments. Aim to maintain a steady pace that you can hold through the running segments to the finish line.
• Transitions: Use visual cues to streamline your transitions. Have a plan for where you’ll place your gear to minimize time spent between exercises. Practice quick transitions in training to get comfortable with them.
• Hydration & Nutrition: Ensure you’re fueling properly before the race and during it, especially in longer races. Consider testing out energy gels or drinks in training to see what works best for you. Remember, we’re not just running; we’re putting our bodies through the wringer!
• Mindset: Stay positive and keep your head in the game. Remember what David Goggins says: “You are stopping you, you are giving up instead of getting hard.” Keep pushing through the tough parts, and you’ll see the finish line brighter than ever!

Conclusion:

Pascal and Renate, you’ve laid down a solid foundation with your performance in Heerenveen, and now it’s time to build upon it! As you look forward to your next races—HYROX Utrecht on November 28, HYROX Maastricht on September 19, and Intersport HYROX Hamburg on October 3—keep the focus on your improvement areas. Remember, the key to success is not just about how fast you can run but also how well you can handle the strength challenges along the way.

Keep that fire burning! You both have the potential to climb even higher in the ranks. Just remember: "Pain is just weakness leaving the body." So, embrace it! And when in doubt, just think, “What would Goggins do?” 😉

Keep pushing, stay motivated, and let’s get ready to smash those upcoming races! You’ve got this! Together, you’ll turn those weaknesses into strengths and show everyone what true Hyrox athletes are made of. 💥💪

- The Rox-Coach