Tim Schepers, Ryan Terlouw Hyrox Result

Overall Performance:

Tim and Ryan, let's break down your performance at the 2025 Heerenveen Hyrox event. You both put in a solid effort, finishing in 1:01:10, which places you at an impressive 14th overall out of 92 competitors and 10th in your age group. That's no small feat, especially considering you're in the 16-29 age group. You guys are in the top 15% overall and top 22% in your age group—great job!

Now, let’s talk about pacing. Tim, you started strong with a running 1 split of 3:49, but it was a tad faster than average, which might have set a challenging tone for the segments that followed. Ryan, you were right there with him, setting a solid pace that showed you have a runner’s profile, but you both need to pay attention to how that initial speed can affect later segments. Remember, we’re not just racing against time; we’re racing against our own limits. “The only easy day was yesterday,” right?

With a total running time of 31:48, you both fell below the average by about a minute. This indicates that you have a good running profile, but the strength segments need some love. Keep in mind those sled pushes and pulls can feel like trying to move a mountain—trust me, it’s all about how you approach that mountain! If you train your strength, you can climb higher.

Segments & Race Analysis:

Analyzing your segments, it’s clear you had some standout moments, but also segments that left room for improvement. Here’s a quick overview:

• Running 1: 03:49 - a solid start, but it did put you slightly behind the average for the rest of the race.
• Rowing: 04:27 - this segment was where the most time was lost in comparison to your peers.
• Burpees Broad Jump: 02:33 - you were off the average by a bit; we'll tackle this later.
• Roxzone: 05:42 - this indicates potential time lost during transitions; let’s tighten that up!

Overall, your segments show that you have a decent mix of running and strength, but the rowing and burpees segments definitely need more focus to elevate your overall performance. Remember, “You don’t get what you wish for; you get what you work for.” 💪

Segments to Improve:

Now, let’s zoom in on the segments where you can turn weaknesses into strengths:

• Rowing: Current Time: 04:27 – Potential Improvement: 00:32 (Target: 03:55)
• Focus during training: 31%
• Drills: Incorporate interval rowing sessions with a focus on maintaining a steady stroke rate. Aim for 30 seconds at a high intensity followed by 30 seconds at a lower intensity, repeating for a total of 10-15 minutes. Focus on engaging your core and legs more to enhance your power output.
• Form Corrections: Make sure to have a strong, stable core during your rowing. Keep your back straight and drive with your legs. Think of it as if you’re trying to push the earth away from you, not just pulling the handle.
• Burpees Broad Jump: Current Time: 02:33 – Potential Improvement: 00:29 (Target: 02:04)
• Focus during training: 28%
• Drills: Practice quick burpees with an emphasis on explosiveness. Try to perform 10 burpees followed by broad jumps and repeat for 5 sets. This will help build endurance and speed in this segment.
• Form Corrections: As you jump back into the burpee, keep your feet wide to make it easier to pop back up into the jump. The faster you get up, the faster you can jump! Remember, “The only bad workout is the one that didn’t happen.”

Race Strategies:

Here are some strategies to keep in mind for your next race:

• Pacing: Start strong but controlled. The key is to find that sweet spot where you’re pushing yourself but not burning out too early.
• Transitions: Practice your transitions during training. Think of it like a pit stop in a race—quick, efficient, and ready to go! Time spent in the roxzone should be minimized. Keep water and gear organized to reduce downtime.
• Focus on Breathing: Especially during the strength segments. Control your breathing to prevent fatigue. Inhale deeply before starting a set, and exhale with effort—like you’re trying to blow out the candles on a birthday cake… but it’s a cake you want to eat later! 🎂

Conclusion:

You both have a solid foundation to build upon. Focus on your rowing and burpees broad jump, and remember to tighten those transitions. Set your goals high, and don’t shy away from the grind. “You are the only one who can limit your greatness.” So let’s push those limits! 💥

As for upcoming races, consider mapping out your training for the next big event. Maybe even throw in a few practice races to test your strategies and refine your approach. Remember, every race is a learning opportunity.

Keep that fire burning, Tim and Ryan. You’ve got the heart of champions, and I believe in your potential to crush those goals! So lace up those shoes and get ready to unleash your inner beast. Let’s go! 🏆

- The Rox-Coach