Rick Moorman, Eline Moorman Van Braam Hyrox Result

Overall Performance:

Rick and Eline, first off, give yourselves a high-five! Finishing 719th overall and 273rd in your age group is no small feat, especially in a competitive field like Hyrox. You both finished in the top 97%, which is a testament to your hard work and dedication. Let’s break down what went right and where we can turn those strengths into unstoppable forces!

Your overall time of 01:47:26 is impressive, especially considering the variety of challenges you faced. Your total running time of 49:12 is a standout—11:38 faster than average. This indicates a strong runner profile, which means you’ve got the speed to carry you through those transitions. However, it also suggests that we need to enhance your strength training to balance out your performance across all disciplines. Remember, "You can't climb the ladder of success with your hands in your pockets." So let’s knock those walls down together! 💪

Looking back at past races, your performance has shown consistent improvement. You’ve been honing your skills, and it’s evident in your splits. There’s a distinct rhythm to your efforts, but we need to tighten up a couple of sections to really maximize your potential. The wall balls? Let’s just say they weren’t winning any races today. But that’s okay; we can work on that!

Segments & Race Analysis:

Now, let’s dissect the race. While you both showcased strong runs, your pacing was a mixed bag. The first running segment was a bit too fast, clocking in at 04:58, which is 1:22 quicker than average and puts you in the 41st percentile. It seems like you might have started with a sprint instead of a steady jog. This can lead to fatigue in later segments, especially as the race progresses.

On the other hand, your strength segments showed a lot of promise. The Ski Erg and Sled Push were both near average, and the Burpees Broad Jump segment was particularly stellar, ranking in the 98th percentile! You both clearly have some serious skills in those explosive movements. But then we hit a wall (quite literally) with the Wall Balls—10:46 is a tough pill to swallow. This segment needs some TLC, and we’ll get into that shortly.

The Roxzone, clocking in at 18:08, suggests that you both may have taken more time than necessary between exercises. Perhaps it was a chance to catch your breath—though I’d argue that the competition isn’t waiting for us to catch our breath! Transitions are crucial, as every second counts. It's time to sharpen those transitions and build the endurance to keep moving! 🏃‍♂️💥

Segments to Improve:

Now, let’s focus on the segments with the most potential for improvement and how we can turn them into strengths. We’re looking at two major segments here:

• Wall Balls: Current Time: 10:46, Potential Improvement: 04:53
• Burpees Broad Jump: Current Time: 05:59, Potential Improvement: 01:09

For the Wall Balls, we’re aiming to drop your time significantly. Here’s the game plan:

• Wall Ball Drills: Incorporate a focused wall ball training session once a week. Aim for 3 sets of 15-20 reps, ensuring you maintain proper form. Keep your core tight and use your legs to generate power, not just your arms.
• Endurance Focus: Add an additional 5-10 minutes of wall ball practice after your regular workouts. This will help build muscular endurance specifically for this movement.
• Mobility Work: Regularly include hip and ankle mobility drills in your warm-up. A deep squat is crucial for an effective wall ball, so let’s make sure those joints are ready to perform!

As for the Burpees Broad Jump, you’re already hitting a great percentile, but there’s always room to tighten up in the transition phases. Here’s how to shave off that time:

• Speed Drills: Incorporate speed drills into your regular workouts. Try doing 10 burpees followed by 10 broad jumps, repeating for 5 rounds. Focus on explosive power and quick transitions.
• Form Corrections: Ensure your landing during the broad jump is soft; this will help prevent injury and allow for quicker movement back into the burpee.
• Fatigue Management: Practice these movements when fatigued. For instance, do them after a running session to simulate race conditions.

Remember, “The only easy day was yesterday.” Keep pushing through those limits!

Race Strategies:

Now that we have the technical aspects down, let’s talk strategy for your next race:

• Pacing: Start with a steady pace for the first running segment. Aim for a manageable speed that allows you to maintain energy for the later segments. Think of it as a marathon, not a sprint!
• Transition Time: Practice quick transitions in training. Set a timer and see how fast you can move from one exercise to the next without losing focus.
• Communication: In a doubles race, communication is key. Keep each other motivated and let the other know when to push and when to hold back. “I’ve got you” is more than just a phrase—it’s a strategy!

As you approach the next race, visualize your performance. Picture yourself nailing those Wall Balls and flying through the Burpees Broad Jump. “What you think, you become.” So keep those thoughts sharp and focused! 🏆

Conclusion:

Rick and Eline, you’re on the right path, and your results reflect your hard work. Let’s keep the momentum going as you prepare for your upcoming races. Focus on the Wall Balls and Burpees Broad Jump, and don’t underestimate the power of those transitions. The next competition is just around the corner, and with these strategies, you’ll be ready to crush it!

In the meantime, remember: “It’s not about being the best. It’s about being better than you were yesterday.” Keep that fire burning, and let’s turn those segments into strengths. You’ve got this! 💪🔥

Stay strong, stay focused, and let's make this journey unforgettable! I’m here cheering you on every step of the way. – The Rox-Coach