Sander D'hont, Yara D'hont Roels Hyrox Result

Overall Performance:

Sander and Yara, you both crushed it at the 2025 Heerenveen Hyrox doubles competition! Finishing in 61st place overall out of 741 athletes puts you in the top 8%, and 24th in your age group is equally impressive. Your overall time of 01:08:40 shows solid effort, especially with a total running time of 37:52, which is a remarkable 45 seconds faster than the average for your finish time. This performance indicates that you have a strong running profile, which is fantastic because it gives you a solid base to build on. Just remember, with great running comes great responsibility—like not skipping leg day. 💪 You started strong with your first running segment, clocking in at 04:13, which is 17 seconds faster than the average. However, as the race progressed, your running pace started to slip, especially towards the later segments. This could indicate that you might have gone out a bit too fast or that your transition times need some work. The key is to find that sweet spot where you can maintain speed without burning out too early. Your performance compared to past races shows good consistency, but there’s always room for improvement. Let’s dig into the specifics!

Segments & Race Analysis:

Let’s break down your performance by segments. Your running segments were relatively fast at the start, but the later running laps showed signs of fatigue. The ski erg and sled push were also on the slower side compared to the average. Here’s a quick snapshot:

• Running Splits: Your first two runs were outstanding, but the latter segments fell off a bit, with the last running split being 05:21, which is 19 seconds slower than the average.
• Ski Erg: At 03:54, you were just a tad slower than average. A little focus here could drastically improve your split.
• Sled Push: You performed well with a time of 01:33, but there's potential to shave off more time.
• Burpees Broad Jump: This segment was a bit of a hiccup at 02:49, which is 4 seconds slower than average. It’s time to jump on that improvement! 🏆
• Roxzone: At 06:21, your transitions might be costing you valuable seconds. Let’s work on that!

In summary, your overall pacing indicates a strong runner with a bit of a slowdown in later segments. This is often a sign that your endurance and transition times need a little more attention. It’s like running a marathon at a sprinting pace—something’s got to give!

Segments to Improve:

Now, let’s focus on the segments that could use some love to turn them into strengths. Each of these segments has a potential improvement percentage and specific drills to work on.

• Total Running: Potential Improvement: 00:37 (From 37:52 to 37:15), Focus during training: 26%
  • Drills: Incorporate interval training, alternating between high-intensity sprints and recovery jogs. This will help build your speed and endurance.
  • Technique: Work on running form—focus on maintaining a strong posture, and ensure your foot strikes are efficient. Consider a video analysis of your form.
  • Long Runs: Add one longer run each week to build endurance. Keep the pace conversational but challenging.
• Burpees Broad Jump: Potential Improvement: 00:26 (From 02:49 to 02:23), Focus during training: 18%
  • Drills: Practice your burpees with a focus on explosiveness. Try to minimize ground contact time when jumping.
  • Technique: Ensure your landing is soft and controlled. This will help you transition into the next jump without losing momentum.
  • Supersets: Combine burpees with box jumps for explosive power.
• Wall Balls: Potential Improvement: 00:22 (From 03:56 to 03:34), Focus during training: 15%
  • Drills: Increase your reps and practice pacing throughout your sets. You want to maintain a steady rhythm.
  • Technique: Focus on your squat depth and throw technique. Ensure you’re using your legs as much as your arms.
• Sled Pull: Potential Improvement: 00:21 (From 03:13 to 02:52), Focus during training: 14%
  • Drills: Incorporate heavy sled pulls into your weekly training. Try different speeds to find your optimal pace.
  • Strength Training: Focus on compound lifts like deadlifts and squats to build the necessary strength.
• Rowing: Potential Improvement: 00:17 (From 04:30 to 04:13), Focus during training: 11%
  • Drills: Work on your rowing technique—focus on a powerful drive and a strong finish. Incorporate interval rowing sessions.
  • Cross-Training: Consider adding circuit training that includes rowing to build endurance.
• Farmers Carry: Potential Improvement: 00:17 (From 01:44 to 01:27), Focus during training: 11%
  • Drills: Increase the weight of your carries gradually. Focus on grip strength and core stability.
  • Technique: Maintain an upright posture and avoid leaning too far forward.

Race Strategies:

Now that we've identified the areas to focus on, let’s strategize for your next race. Here are some actionable strategies:

• Pacing: Start strong but be mindful of your pacing. Don’t go out like a bat out of hell! Keep your first running segments controlled, and save a little bit of gas for the later parts of the race. You want to finish strong, not gasping for air like you just ran a marathon!
• Transition Efficiency: Practice your transitions and find a rhythm. The Roxzone time is critical; think of it as your pit stop in a race—every second counts. Set a goal to minimize downtime between exercises.
• Stay Hydrated: Don’t underestimate the power of hydration before and during the race. It’s like putting premium fuel in your car; you want to run, not sputter!
• Mindset: Keep a positive mindset throughout the race. When the going gets tough, remind yourself why you’re doing this! “Pain is temporary, pride is forever.”

Conclusion:

In conclusion, Sander and Yara, you both have what it takes to improve and elevate your performance in the upcoming races. With focused training on your running, transitions, and specific segments, you can shave off those seconds and move up the ranks. Remember, the road to improvement is paved with sweat and determination. You’ve already shown that you can push hard—now it’s about fine-tuning those skills. Stay motivated, hit the gym, and let’s get after it! “You are never done. You can always get better.” 💥 Looking ahead, consider targeting the next Hyrox event and use this feedback to guide your training. You’ve got this! And remember, if you ever feel like giving up, just think of the finish line pizza waiting for you. Stay strong! - The Rox-Coach