Iris De Kamper, Rick Van Havezaat Hyrox Result

Overall Performance:

Hey Iris and Rick! First off, let me just say, you both crushed it at the 2025 Hyrox Heerenveen event! Finishing with an overall time of 01:43:48 puts you in the top 95% of the competition, which is nothing short of impressive. You both have shown remarkable improvements since your last race in Rotterdam, where you clocked in at 01:56:49—an incredible 13 minutes faster! 💥

Now, let’s break down your performance a bit more. Your total running time of 53:49 is notably faster than average by 4:35. That suggests you both have a stronger running profile, which is great! But it seems like the transition times—your “roxzone” at 13:42—could use some work, as it was slower than average by 3:38. This indicates that there may have been some time spent catching your breath rather than gearing up for the next segment. Remember, the goal is to transition like a cheetah, not a sloth! 🦒

Your pacing was overall solid, but it’s clear you started strong in Running 1 (05:27) and then gradually slowed down. This might suggest you started too fast for your endurance levels. It’s crucial to find that balance between a strong start and maintaining energy throughout the race; after all, you’re not just running a sprint but a full-on hybrid challenge!

Segments & Race Analysis:

Now, let's dissect the segments. The split comparisons reveal some areas of strength and some that need a little TLC. Here’s how you fared in comparison to the average:

• Running 1: 05:27 (-00:49)
• Ski Erg: 04:39 (+00:03)
• Running 2: 05:51 (-00:58)
• Sled Push: 02:22 (-00:15)
• Running 3: 05:57 (-01:17)
• Sled Pull: 05:38 (+00:39)
• Running 4: 06:36 (-00:44)
• Burpees Broad Jump: 05:59 (+01:17)
• Running 5: 07:33 (-00:03)
• Rowing: 05:30 (+00:18)
• Running 6: 07:10 (-00:14)
• Farmers Carry: 02:03 (-00:04)
• Running 7: 07:22 (-00:10)
• Sandbag Lunges: 05:26 (+00:12)
• Running 8: 07:56 (-00:19)
• Wall Balls: 04:45 (-01:06)

Overall, you both have some standout performances, especially in the Ski Erg and Sled Push. However, the Burpees Broad Jump and Sled Pull need some serious attention. The Burpees Broad Jump, for instance, is a segment where you lost the most time compared to the average. This is a crucial exercise, and improving in this area can significantly enhance your overall performance.

Segments to Improve:

Let’s focus on the segments that are holding you back. Here are the three main areas for improvement, with potential improvements and specific training strategies.

• Burpees Broad Jump:
  • Potential Improvement: 01:19 (From 05:59 to 04:40)
  • Focus during training: 55%

  Let’s make those burpees your best friend! Incorporate high-volume burpee workouts into your training. Start with 5 sets of 10 reps, focusing on explosive jumps. Rest less than a minute between sets to build endurance. Gradually increase to 15-20 reps as you improve. Consider adding some box jumps or kettlebell swings to enhance your explosive power and transition speed!

• Sled Pull:
  • Potential Improvement: 00:32 (From 05:38 to 05:06)
  • Focus during training: 22%

  For the sled pull, let’s get you moving faster than a kid in a candy store! Focus on proper technique first. Perform sled pulls with lighter weights for speed, aiming for 5 sets of 20 meters. Gradually increase the weight as your strength improves. Incorporate resistance band training for your legs to enhance your pulling power.

• Rowing:
  • Potential Improvement: 00:16 (From 05:30 to 05:14)
  • Focus during training: 11%

  Rowing might feel like a relaxing Sunday, but it’s a beast in disguise! For this segment, focus on high-intensity interval training (HIIT). Alternate between sprinting for 30 seconds and steady rowing for 1 minute. Aim for 6-8 rounds. This will build up your anaerobic capacity and improve your overall rowing efficiency.

Race Strategies:

Having a solid race strategy can be the difference between a good race and a great race. Here are some strategies to implement next time:

• Pacing: Start with a pace that feels challenging but sustainable. Given your strong running background, you can afford to start strong but try to hold back just a little. Think of it as a marathon, not a sprint. A good rule of thumb is to aim for about 70% of your max effort in the first half of the race.
• Transitions: Focus on efficient transitions! Practice moving back-to-back between exercises with minimal downtime. Maybe even create a mock race scenario to simulate the pressure of competition. You want to be in and out like a ninja! 🥷
• Mindset: Visualize success! Before the race, take a moment to envision crossing the finish line and achieving your goals. Remember what Goggins says: “It’s not about being the best; it’s about being better than you were yesterday.” Keep that fire burning! 🔥

Conclusion:

What an incredible journey you both are on! Your improvements from Rotterdam to Heerenveen are commendable, and I can’t wait to see how you continue to evolve. Keep refining those skills, especially in the Burpees Broad Jump, Sled Pull, and Rowing. Remember, it's about progress, not perfection! 💪

Looking ahead, the next races to mark on your calendars are:

• HYROX Maastricht: September 19, 2025
• Intersport HYROX Hamburg: October 3, 2025
• HYROX Utrecht: November 28, 2025

Plan your training cycles leading up to these events, and let’s keep pushing those limits! Stay strong, stay focused, and remember, every workout is a step toward greatness. Keep grinding, and let's show them what you're made of! If you ever feel like quitting, just remember why you started. Now go out there and smash those goals! 🏆

Yours in strength and performance,

The Rox-Coach