Steve Van Eeden, Willemijn Van Grimbergen Hyrox Result

Overall Performance:

Steve, you rocked the 2025 Heerenveen Hyrox race with a time of 01:21:30, landing in the top 50% of 741 athletes and ranking 145th in your age group. That’s no small feat! Your overall performance shows a significant improvement, especially when compared to your last race in Amsterdam, where you clocked in at 01:38:58, which was a hefty 17:28 slower. It’s like you transformed from a tortoise into a hare overnight! 🐢➡️🐇

Your total running time of 44:22 is particularly noteworthy, being 01:42 faster than the average, which suggests you have a stronger running profile. However, we need to analyze your pacing strategy. In this race, your first lap was a bit slower than average, which means you might have started off a tad too conservatively. As a hybrid athlete, we want to ensure you balance your running speed with strength performance. You’ve got the potential to be a powerhouse, and that’s what we’re going to unlock!

Segments & Race Analysis:

Looking at your segments, you had a mixed bag of performances. Some highlights include:

• Best Running Lap: 05:22 (this lap showed you're capable of pushing hard on the run).
• Wall Balls: You performed well here with a solid 05:18, ranking in the 84th percentile. Not too shabby for those squats with a twist!
• Roxzone: You spent 07:22 here, which was a bit slower than average, indicating room for improvement in transitions. Remember, in Hyrox, time is money!

However, segments like Running 3 (05:29) and Running 4 (05:24) were below average. These are areas where you lost significant time, and it’s crucial to address them. Your pacing strategy seems to need a little tweaking, especially in the middle of the race.

Segments to Improve:

Let's break down the segments where you can make the most impact:

• Wall Balls:
  • Potential Improvement: 01:06 (from 05:18 to 04:12).
  • Focus during Training: 48%.
  • Advice: Incorporate specific drills focusing on depth and explosive movement. Consider doing sets of wall balls as part of High-Intensity Interval Training (HIIT) to build endurance and power. Aim for 3-4 sets of 15-20 reps at a high tempo with minimal rest. Keep form tight; think of it as trying to impress your future self!
• Burpees Broad Jump:
  • Potential Improvement: 00:38 (from 03:56 to 03:18).
  • Focus during Training: 27%.
  • Advice: Focus on explosive power and speed. Train with timed sets (e.g., 30 seconds on, 30 seconds off) and aim for max reps. Incorporate plyometric movements, like box jumps, to build that explosive strength. Think of it like a superhero training montage; let’s get those powers up!
• Roxzone:
  • Potential Improvement: Reduce time in transitions.
  • Focus during Training: 25%.
  • Advice: Work on your overall fitness and get comfortable with quick transitions. Practice moving seamlessly from one exercise to the next with high-intensity intervals. Set up a mock race at your gym and time your transitions. Remember, every second counts; it’s like that last slice of pizza at a party—get it before it’s gone!

Race Strategies:

For your next races, here are some strategies to implement:

• Pacing: Start strong but controlled. Aim for negative splits, meaning you should run the second half of the race faster than the first. This will help you maintain energy for the tough segments.
• Mindset: Channel your inner Goggins; push through the discomfort. Remember, “You are your only limit.” Keep repeating that mantra when you hit the wall!
• Nutrition and Hydration: Make sure you’re fueling your body properly before and during your race. Practice your fueling strategy in training to find what works best for you.
• Pre-Race Warm-Up: Don’t skip it! A good warm-up can make a world of difference. It’s like stretching a rubber band; you need to get it ready to snap into action!

Conclusion:

Steve, you’ve shown fantastic progress from your previous races, and with targeted training in the identified areas, you can become a formidable competitor in the next races. Mark your calendar for:

• HYROX Maastricht on September 19, 2025
• Intersport HYROX Hamburg on October 3, 2025
• HYROX Utrecht on November 28, 2025

As you prepare for these events, remember: “The only easy day was yesterday.” Keep pushing, keep grinding! You've got the heart of a champion, and together, we’ll unleash that potential. And hey, if you ever feel like it’s too tough, just think of how many burpees you’re avoiding by training hard now! 💪💥

Stay focused, stay hungry, and let’s get after it! You’ve got this, and I’m here every step of the way as your Rox-Coach!