Santiago Van Den Brand Hyrox Result

Overall Performance:

Santiago, you've made an impressive mark in the 2025 Heerenveen Hyrox event! Finishing with a time of 01:16:34 places you in the top 32% of competitors, which is no small feat among 216 athletes. Your overall rank of 70 and rank of 17 in your age group (30-34) highlights your dedication and growth. But let's dig deeper—your total running time of 34:23 is actually faster than average by 02:19. This indicates a solid running profile, which is fantastic! However, we need to balance that with some strength training as your performance in various segments suggests room for improvement.

In terms of pacing, you started strong, but there were moments during the race where your intensity dipped. The key takeaway? You have the speed, but let’s focus on building that strength to maintain a consistent pace throughout. Think of it this way: you’re like a race car—great speed, but we need to tune the engine so it doesn’t stall on the turns! 🏎️

Segments & Race Analysis:

Analyzing your race segments, we can see that you performed admirably well in running, particularly in the first two laps, while some of the strength-based segments lagged behind. Here's where you gained or lost time compared to your peers:

• Running 1: Solid start at 03:58, just a second off the average.
• Ski Erg: Right about average, though a bit more intensity could help here.
• Running 2: A good effort at 04:06, but you fell off slightly compared to others.
• Sled Push: At 03:13, this is a segment to focus on; it could use some serious improvement.
• Running 3 and 4: The pace dropped a bit—4:12 and 4:21 respectively. Let’s address that.
• Sandbag Lunges: This segment really hit the brakes at 05:49, which is quite a bit slower than your peers.
• Roxzone: Time spent transitioning was also a bit longer than average—6:35. Let's tighten that up!

Your overall running performance shows you have a runner’s edge, but the segments that lagged behind—particularly those requiring strength—are where we need to put in the work. If we don't tighten up those segments, it's like trying to run a marathon in flip-flops—it's just not going to cut it! 🩴😄

Segments to Improve:

Now, let's break down the areas where you can really elevate your game:

• Sandbag Lunges:
  • Current Time: 05:49
  • Potential Improvement: 01:25 (Aim for 04:24)
  • Focus during training: 43%

  Training Strategy: Incorporate more unilateral work into your routine. Try lunge variations like weighted lunges or even reverse lunges to build strength. Consider adding resistance bands for added challenge. Aim for 3 sets of 10-12 reps each leg, focusing on form over speed.

• Wall Balls:
  • Current Time: 06:12
  • Potential Improvement: 00:31 (Aim for 05:41)
  • Focus during training: 15%

  Training Strategy: Focus on explosive power for your wall balls. Practice with a lighter ball to increase speed and explosiveness. Incorporate squats and thrusters in your strength training. You can do 5 sets of 10 reps, working on your speed and accuracy.

• Farmers Carry:
  • Current Time: 02:20
  • Potential Improvement: 00:27 (Aim for 01:53)
  • Focus during training: 13%

  Training Strategy: Increase your grip strength and core stability. Practice carries over increasing distances. Start with lighter weights and gradually increase. 3 sets of 30 meters can significantly improve your time.

• Burpee Broad Jump:
  • Current Time: 04:06
  • Potential Improvement: 00:22 (Aim for 03:44)
  • Focus during training: 11%

  Training Strategy: Work on your explosive power. Consider plyometric drills like box jumps or depth jumps. Aim for 3 sets of 10 reps. Combine these with burpees to build endurance.

• Rowing:
  • Current Time: 04:39
  • Potential Improvement: 00:17 (Aim for 04:22)
  • Focus during training: 8%

  Training Strategy: Focus on improving your technique. Work on your stroke rate and power application. Incorporate intervals—30 seconds of hard rowing followed by 30 seconds of easy rowing for 10 rounds. This will enhance your capacity and technique.

Race Strategies:

During the race, pacing and transitions are critical. Here are some strategies to implement:

• Pacing: Start strong, but not too fast. Aim for a consistent pace across all running segments—like a well-timed clock. You want to be like a fine wine, not a cheap beer—smooth and consistent! 🍷
• Transition Times: Practice quick transitions in training. Set mini-competitions with friends to simulate the pressure and improve your Roxzone times.
• Strength Work: Ensure your strength workouts are not just about lifting but also about functional movements that replicate race conditions. This will help you move through those segments with more confidence and less fatigue.

Conclusion:

Santiago, you’ve shown a lot of potential, and with focused training, you can move from good to great! Your next races are a chance to test these improvements. Aim for the next competition with a clear plan—balance your running with strength training, and keep that intensity high. Remember, “The only way to achieve the impossible is to believe it is possible.”

So, lace up those shoes, start planning your training, and let's smash those goals! You’ve got this! 💪🏆

Now, get out there and show them what you’re made of, Santiago! The Rox-Coach believes in you!