Stefan Bouwmans Hyrox Result

Overall Performance:

Stefan, you crushed it at the 2025 Heerenveen Hyrox event! Finishing with a time of 01:36:11 places you in the top 83% overall and 76% in your age group (35-39). That’s no small feat! You’ve got a solid foundation here, but there are a few areas we can hone in on to propel you even higher up the rankings in your next race. Your total running time of 41:36 was 3:04 faster than average for your finish time, which suggests you have a runner’s profile. However, we also spotted some segments where you can add more strength to your game.

Looking at your pacing, you started strong but perhaps went a bit too fast in the early segments. Your first running segment clocked in at an impressive 04:21, which is 17 seconds faster than average! That’s great, but this fast start may have cost you later in the race, as seen in your running splits. Overall, you showed the potential of a hybrid athlete, but leaning into your strength training could really boost your performance in the next event. Remember, “Pain is just weakness leaving the body.” Keep pushing! 💪

Segments & Race Analysis:

Breaking down your race segments, there are notable highs and lows. Your running segments were generally strong, with the exception of running 3 and 4, where fatigue seemed to set in. The sled push and the sandbag lunges were significant challenges, with times that fell short of the average. However, your performance on the burpees broad jump was where you shined, albeit with room for improvement. The roxzone time of 08:55 was also slower than average, indicating that transitions between exercises are an area for improvement as well.

Your overall race strategy showed determination but could benefit from refining transitions and pacing. It’s like a fine wine; you need to let it breathe a bit before you gulp it down! 🥂 Let's dig into the segments where you can sharpen your skills.

Segments to Improve:

• Sandbag Lunges: Your time of 08:01 is in need of some serious work. A potential improvement of 02:01 is on the table! Focus during training: 53%.
• Burpees Broad Jump: Clocked in at 06:24, with a potential improvement of 01:02. Focus during training: 27%.
• Sled Pull: Your time of 08:10 allows for a potential of 00:29 improvement. Focus during training: 12%.

Now, let’s break down the strategies and training techniques for these segments:

1. Sandbag Lunges

To tackle the sandbag lunges, we need to focus on building your leg strength and stamina. Here are a few specific exercises:

• Weighted Lunges: Incorporate lunges with added weight to mimic race conditions. Aim for 3-4 sets of 10-15 reps, focusing on depth and technique.
• Single-leg Deadlifts: These will enhance balance and unilateral strength, which is crucial for lunging. 3 sets of 8-10 reps per leg.
• Plyometric Lunges: Add explosive lunges into your routine to build power and speed. 4 sets of 10 reps.

Practice lunging with your form checked by a coach or using a mirror to ensure you're not compromising form for speed. “Discipline is the bridge between goals and accomplishment.” Let’s build that bridge! 🏋️‍♂️

2. Burpees Broad Jump

For the burpees broad jump, we need to focus on explosiveness while managing fatigue. Here’s what you can do:

• Burpee Variations: Practice different forms of burpees (with push-ups, without push-ups, etc.) to find your rhythm. 4 sets of 10 reps.
• Broad Jumps: Add broad jumps to your routine to build explosive power. 3 sets of 5 jumps, focusing on distance and landing technique.
• Interval Training: Incorporate high-intensity interval training (HIIT) that includes burpees, box jumps, and sprints. This will help improve your overall endurance and speed.

When performing these, remember to keep your heart rate up but at a manageable level. “You must expect great things of yourself before you can do them.” Let’s expect greatness! 💥

3. Sled Pull

Improving your sled pull time will require a mix of strength training and technique refinement:

• Sled Pull Drills: Incorporate sled pulls into your training at varying weights. Aim for 4-5 sets over short distances to maximize power output.
• Resistance Band Training: Use bands to simulate sled pulls and increase resistance during your runs. 3 sets of 30 seconds.
• Core Strengthening Exercises: A strong core enhances overall performance in pulling. Planks and Russian twists can be beneficial.

Focus on maintaining a steady pace rather than sprinting all out. “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Let’s keep moving forward! 🏆

Race Strategies:

Here are some strategies to consider during your next race:

• Pacing: Start strong but aim to maintain a consistent pace throughout. Use your running splits from this race to gauge your optimum starting speed.
• Transitions: Practice your transitions during training. Smooth transitions can save you valuable seconds; think of them as a pit stop in a race car!
• Breathing Techniques: Work on your breathing technique during high-intensity segments to enhance your endurance and reduce fatigue.
• Mindset: Visualize yourself succeeding in the segments you want to improve. Positive visualization can enhance performance, because sometimes the toughest battle is the one in your mind!

Remember to enjoy the process, Stefan! “Success is not final, failure is not fatal: It is the courage to continue that counts.” Let’s keep that courage alive! 💪

Conclusion:

Stefan, you have a solid foundation and a competitive spirit that’s going to take you far. Your next races are an opportunity to apply these strategies and refine your skills. Keep your focus on those key segments and trust the training. You’ve got this! “The only way to achieve the impossible is to believe it is possible.” Let’s make the impossible possible!

Looking ahead, consider planning your next races where you can implement this feedback and track your improvements. Remember, every race is a chance to learn and grow. Now, let’s lace up those shoes and get to work, because greatness doesn’t wait! I’m here to support you every step of the way as your Rox-Coach!