Robbie Van Bakel, Frank Derks Hyrox Result

Overall Performance:

Robbie and Frank, you both put in a solid effort at the 2025 Heerenveen Hyrox event! Finishing 24th overall puts you in the top 26% of 92 athletes, and ranking 14th in your age group of 16-29 (top 31% of 45 athletes) is no small feat! Your overall time of 1:02:06 is commendable, but there's room to shave off even more seconds and push into the top ranks.

Now, let's talk about your pacing. It looks like you both started strong, but there were some signs of fatigue as the race progressed. Your total running time of 31:57 is faster than the average by 1:34, which indicates you have a strong runner profile. But remember, Hyrox isn't just about speed; it's about maintaining a balance between running efficiency and strength endurance. The key takeaway here is to harness that running ability while also developing strength to tackle those grueling functional movements.

Looking back at past races, it's clear you've made strides in your performance. Keep that momentum going! Think of it this way: If you were a car, you’d be the sports model. Now it’s time to work on the horsepower under the hood. 💪

Segments & Race Analysis:

Now let’s break down the race segments and see where you can tighten things up. Your splits show a mix of strengths and areas needing improvement. For instance, your performance in Running 1 was impressive at 03:27, but you fell off pace in Running 4 (04:17). This drop-off suggests that while you can start strong, managing your energy through the latter part of the race is crucial.

Looking at functional movements, your Ski Erg and Sled Push are solid, but you could benefit from some focused strength training in those areas. The Sled Pull shows potential for improvement, and burpees seem to be an area where you can also enhance performance. Remember, the goal is to be a well-rounded athlete, not just a speedy runner. Think of it like being a Swiss Army knife—versatile and ready for anything! 🏆

Segments to Improve:

Let’s dive into the segments that need the most attention:

• Sandbag Lunges: Current Time: 03:29, Potential Improvement: 00:38 (Target: 02:51)
• Sled Pull: Current Time: 03:41, Potential Improvement: 00:24 (Target: 03:17)
• Rowing: Current Time: 04:13, Potential Improvement: 00:17 (Target: 03:56)

Focusing 29% of your training on Sandbag Lunges could yield significant gains. To improve in this area:

• Include lunging workouts in your routine—think of it as a walking meeting with your strength goals. Try weighted lunges with a focus on form, and mix in some unilateral work to balance out strength.
• Practice lunges at a higher intensity with tempo changes to simulate race conditions. This can involve alternating between fast-paced lunges and slower, controlled ones to build endurance and strength.

For the Sled Pull, where you can improve by 24 seconds:

• Incorporate sled training into your weekly regimen. Use heavier weights for shorter distances to build strength, but don’t forget to practice pulling lighter weights at pace to improve your efficiency.
• Pair sled pulls with short intervals of running to mimic race conditions. This will not only build strength but also improve your endurance.

As for Rowing, with a potential improvement of 17 seconds:

• Focus on your stroke technique. Work on maintaining a steady pace and rhythm. Consider interval rowing sessions where you alternate between high-intensity bursts and recovery to simulate race scenarios.
• Incorporate core strengthening exercises—like planks and rotational movements—to enhance your rowing power and efficiency.

Race Strategies:

Now, let’s talk about how to strategize during the race. Here are a few tips to keep in mind:

• Pacing: Start strong but maintain a sustainable pace. Aim for even splits across all running segments. If you feel good at the halfway point, then you can push harder in the last third of the race.
• Transitions: Work on your transitions between exercises. Your Roxzone time was slower than average—spend time practicing quick transitions in training to minimize downtime. Think of it like a pit stop—fast and efficient!
• Visualize: Before the race, visualize each section. Picture yourself tackling the sled pull and lunges—see yourself executing perfectly. Mental preparation can drastically improve your physical performance.

Conclusion:

Robbie and Frank, you have what it takes to climb higher in the ranks! As you gear up for your next competition, keep focusing on strengthening those key segments while maintaining your impressive running speed. Remember, "You are not your body. You are not your mind. You are the awareness of your body and mind." This means you have the power to reshape your performance with the right mindset and training approach. 💥

Plan for your next races ahead, and don’t hesitate to revisit your goals. Every second counts, and every workout brings you closer to excellence. Let’s make those improvements and dominate the next Hyrox event! Keep grinding, and remember: “Stay hard!” - David Goggins. And hey, if you ever find yourself questioning your limits, just remember: even the tortoise beat the hare, but it probably didn’t have to do burpees in between! 😄

Stay motivated, stay focused, and keep pushing the limits! You got this! From The Rox-Coach, I'm rooting for you both! 💪