Sabine Delic, Rowie Meijer Hyrox Result

Overall Performance:

Sabine Delic and Rowie Meijer, your performance at the 2025 Heerenveen Hyrox competition was impressive, landing you in the overall rank 17, putting you in the top 24% of 70 athletes, and rank 9 in your age group (30-39), which is a solid top 34% of 26 athletes. Your overall time of 01:13:37 reflects a great effort, but there’s always room for improvement, right? 💪

When we look at your pacing, it seems like you both started strong but may have struggled to maintain that momentum throughout the race. The total running time of 40:43 shows you're leaning more towards a running profile, especially since it’s faster than the average. However, that means we need to sharpen your strength segments to make you a well-rounded competitor. Remember, as David Goggins says, “You are stopping you, you are giving up instead of getting hard.” Let’s get hard!

Comparing this race to your previous performances, it’s clear you’ve improved your endurance and overall speed. Keep that momentum going, and let’s focus on the areas that will elevate your game even further!

Segments & Race Analysis:

Analyzing your race segments, we can see some patterns emerge. You started off strong in Running 1, clocking in at 04:23, which was a solid 10 seconds faster than average. But then, things started to slow down a bit. Running 2 saw a decline of 17 seconds compared to the average, and this trend continued, especially in Running 3 and Running 4, where you were 14 and 17 seconds slower than average, respectively. The total running time compared to the average shows you were moving well, but perhaps the transitions and strength segments pulled you back.

Your weakest segments were the Burpee Broad Jumps and the Wall Balls, where you ranked in the 15th and 13th percentiles, respectively. These are crucial areas where focusing on strength and technique can yield significant improvements. Your Roxzone time of 06:44 (+01:02 compared to average) indicates you were resting longer than necessary between exercises. This means we need to work on your overall fitness and transition efficiency.

Segments to Improve:

Focusing on the segments with the most potential for improvement, let’s break it down:

• Running Total: Your potential improvement here is 01:28 (from 40:43 to 39:15). This should be your primary focus during training, accounting for 88% of your effort.
• Burpee Broad Jumps: Ranked 15th percentile. Work on your explosive strength and technique. I recommend practicing with a focus on form:
  • Start with a proper squat, ensuring your knees don’t go past your toes.
  • Integrate plyometric drills like box jumps to build explosive power.
  • Work on your endurance with AMRAP (As Many Rounds As Possible) sets for 10 minutes.
• Wall Balls: Ranked 13th percentile. Technique is key here. Try the following:
  • Focus on squat depth—aim for thighs parallel to the ground.
  • Practice your throwing technique with lighter weights to improve accuracy and power.
  • Incorporate high-rep wall ball sessions into your training, aiming for sets of 30-50, focusing on speed and form.
• Roxzone Efficiency: Your time indicates you spent more time transitioning than needed. To improve, consider:
  • Practice quick transitions in your workouts. Set a timer and challenge yourselves to transition between exercises with minimal rest.
  • Incorporate circuit training where you move from one exercise to the next seamlessly.

Race Strategies:

Now let’s talk strategies! During the race, pacing is crucial. Start with a strong, confident pace in the running segments, but keep in mind the importance of conserving energy for the strength segments. Here are some strategies to implement:

• Breathing Patterns: Use rhythmic breathing during both running and strength segments to maintain oxygen flow.
• Visualize Ahead: Visualize your transitions and how you will approach each segment. This mental preparation can save you precious seconds.
• Team Dynamics: Communicate with each other during the race. Support one another in the strength segments to keep morale high and pace steady.
• Small Goals: Break the race down into sections; focus on completing one segment at a time. “I will conquer this sled push before I think about running again.” 💥

Conclusion:

Sabine, Rowie, you both have a solid foundation and a bright future ahead in Hyrox competitions. With your strengths in running, let’s shift our focus to enhancing your strength and transitioning efficiency. This way, you’ll become a hybrid athlete who can dominate in both running and strength segments. Keep an eye on upcoming races—set specific goals for each one. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Keep pushing your limits, ladies! 🏆

Time to get back to the grind—let’s turn those weaknesses into strengths and come back stronger than ever. Remember, every second counts, and every workout is an opportunity. Let's crush it! 💪

Stay motivated, and let’s keep that fire burning! - The Rox-Coach