Stan Bos, Laura Nootenboom Hyrox Result

Overall Performance:

Stan and Laura, you crushed it at the 2025 Heerenveen Hyrox event! Finishing with an overall time of 01:15:32 puts you both in the top 25% of 739 athletes, which is no small feat. Your performance shows a strong hybrid athlete profile, leaning slightly more towards strength than running, especially considering your Total Running Time of 40:17, which is 2:23 slower than average. While you both blitzed through the first running segment, your pacing dropped off a bit in the latter half, indicating a possible strategy for improvement. You've come a long way since your last races, demonstrating growth and commitment to your training. Keep that momentum going!

Segments & Race Analysis:

Let's dive into the numbers. You started strong with a blistering 04:35 in Running 1, but it seems like the enthusiasm might've led to some over-exertion, as your following running segments saw times like 05:00 in Running 4 and 05:13 in Running 5. This drop-off suggests you may need to focus on pacing strategy, especially as you transition into strength segments. The Ski Erg didn't quite go as planned, landing you in the 1st percentile—it might not have been your strongest segment, but hey, at least you’ll never have to worry about competing in the Winter Olympics! The Wall Balls and Burpees Broad Jump segments were bright spots, showing you both can handle the cardio and strength combo when you’re in the zone.

Segments to Improve:

Now let’s analyze your segments that could use a little more love. These are your key improvement areas:

• Wall Balls: Currently at 04:38, there’s a potential improvement to 03:53. That’s a whopping 45 seconds to shave off! This segment is crucial, as it takes a lot of leg strength and core stability. Focus during training: 32%.
  • Drills: High-rep wall ball workouts, focusing on form and fluidity. Aim for sets of 20-30 reps to build endurance.
  • Technique Correction: Make sure you’re hitting the target consistently. Keep your core engaged and your squat deep to generate power.
  • Compromised Running Scenario: After a high-rep set, do a short 200m sprint to simulate race conditions and work on your fatigue management.
• Burpees Broad Jump: Currently at 03:33, with a potential improvement to 02:52. You can potentially knock off 41 seconds here! Focus during training: 29%.
  • Drills: Incorporate Tabata-style burpee-broad jump workouts: 20 seconds of work followed by 10 seconds of rest for 8 rounds.
  • Technique Correction: Ensure your landing is soft and your jumps are explosive to enhance distance.
  • Compromised Running Scenario: Pair this with short runs (about 400m) to practice transitioning from strength to running.
• Sandbag Lunges: Currently at 03:57, potential improvement to 03:22. You can aim to improve by 35 seconds. Focus during training: 25%.
  • Drills: Perform weighted lunges in varying distances to build both strength and endurance.
  • Technique Correction: Focus on your knee alignment and keep your chest up to maintain balance and power.
  • Compromised Running Scenario: Follow a set of lunges with a 300-400m run to simulate race fatigue.

Race Strategies:

Alright, let’s talk strategy. You need to attack the race like it's a buffet and you’re starving! Here are some pointers:

• Pacing: Start conservatively. You’ve seen the results of pushing too hard early on. Aim for a consistent pace in the first two runs, then assess how you feel before ramping up if possible.
• Transition Efficiency: Your Roxzone time was slower than average by 2:29. Work on transitioning quickly between exercises. Practice getting in and out of your gear swiftly during training sessions.
• Mindset: Remember, “You are unstoppable.” Channel that inner Goggins mentality. When you think you can’t, push harder. This race is as much mental as it is physical.

Conclusion:

Stan and Laura, you’ve laid a solid foundation with this performance, and with these targeted improvements, you’re on the path to even greater success. Set your eyes on your next races and focus on these areas. Remember, every time you show up to train, you’re one step closer to your goals. As Goggins would say, “Stay hard!” Keep pushing your limits, and don’t forget to have some fun along the way. You’re both capable of even more than you know! 💪

Let’s get to work, keep grinding, and let’s make sure that next time, we’re talking about how you both crushed those segments and broke records! 💥🏆

This is The Rox-Coach signing off, ready to help you unleash your full potential in the next Hyrox challenge. Let's go get it!