Lidwina Hoekstra, Rixt Meijer Hyrox Result

Overall Performance:

Hey Lidwina and Rixt! First off, I want to give you both a huge shoutout for your performance at the 2025 Heerenveen Hyrox event! Finishing with an overall time of 01:23:27 and ranking 47th out of 70 athletes puts you both in the top 67%. Not too shabby! You’ve shown that you’re not just participating, but you’re competing hard, especially in your age group, where you ranked 21st out of 26, placing you in the top 80%. Now, let’s dive into the nitty-gritty to see where you can take it to the next level! 💪

When we look at your pacing, it appears you both started strong, but there’s definitely room for improvement in your transitions and strength segments. Your Total Running Time of 45:50 is just a tad above the average, which suggests that you might have a bit more of a runner profile. However, we need to focus on strengthening those segments that caused you to lose some precious seconds. Remember, in Hyrox, it’s not just about how fast you run but how efficiently you can transition between those exercises and maintain your strength! The goal is to be a hybrid athlete—fast on the run and fierce in strength. Let’s break down the details!

Segments & Race Analysis:

Analyzing your race segments, we see some highlights and lowlights. You both kicked off with a solid start, especially in the first running segment, clocking in at 05:25, which is a mere 13 seconds slower than the average. However, as the race progressed, your running times began to slow down, specifically in the later segments, with the running 7 segment peaking at 06:08. This drop indicates potential fatigue or less-than-optimal management of energy across the race.

On the strength exercises, both of you struggled a bit compared to the average, particularly in the Ski Erg, Sled Push, and Burpees Broad Jump. These segments are critical as they demand both strength and endurance, and they can make or break your overall performance. Your Roxzone time of 09:25 suggests that transitions were slower than average, which means we need to work on minimizing that downtime in future races. Remember, time lost in transition can be the difference between a podium finish and just another number. 🏆

Segments to Improve:

• Overall Running Performance: Your total running time suggests there’s potential for improvement here. Aim to cut down your total running time to around 45:00. This means focusing 75% of your training on enhancing your running efficiency.
• Ski Erg: At 04:16, you were 14 seconds slower than average. To improve here, incorporate interval training on the Ski Erg to build power and endurance. Try 8 x 30 seconds at maximum effort followed by 1-minute recovery.
• Sled Push: Clocking in at 01:55, you were 22 seconds slower than average. This segment demands explosive power. Focus on strength training with heavy sled pushes and incorporate plyometric movements like box jumps to improve your explosiveness.
• Burpees Broad Jump: At 02:53, you were 53 seconds slower than average. This segment can be a real game-changer. Practice the broad jump in combination with burpees to enhance your speed and coordination. Aim for sets of 5-10 burpees followed by broad jumps to build that muscle memory.

For overall strength training, focus on compound lifts such as squats, deadlifts, and bench presses to enhance full-body strength. Incorporate Olympic lifts for explosive power and agility. Your training should also include circuit workouts to simulate race conditions, keeping your heart rate up while performing strength exercises.

Race Strategies:

Going into your next race, here are some strategies to consider:

• Pacing: Start strong but be mindful of your energy levels. Perhaps aim to keep your first two running segments slightly below your best lap to avoid burnout.
• Transition Efficiency: Work on fluid transitions during your training. Practice moving quickly from one exercise to another, minimizing downtime. Consider setting up mock race conditions in your training sessions.
• Mindset: Keep a positive mindset throughout the race. Remember, pain is temporary; victory lasts forever! Approach each exercise with the belief that you are getting stronger and faster with every rep.

Conclusion:

As you both gear up for your next races, remember that improvement is a journey, not a sprint. Each race brings valuable lessons, and with focused training and a solid game plan, you can turn those lessons into strengths. Keep pushing your limits, and remember David Goggins’ words: “Most of us are afraid to do something different. We want to stay in the norm.” Embrace the grind, and let’s take this challenge head-on! 💥

So, what's next? Consider signing up for another Hyrox event soon to keep the momentum going. Set a goal to beat your previous time and smash those personal records! Keep training hard, stay consistent, and most importantly, have fun. After all, if it’s not fun, why are we doing it? Let’s go crush it! You’ve got this! 💪

Remember, I’m here as your Rox-Coach; let’s get after it together! We’re all about turning those weaknesses into strengths, one workout at a time! Now, time to hit the gym and get stronger, faster, and tougher!