Susanne Prins, Emma Noz Hyrox Result

Overall Performance:

Susanne and Emma, you two tackled the 2025 Heerenveen Hyrox like champs! Finishing with an overall time of 01:23:31 places you at 48th overall, which is in the top 68% of the competition. In your age group, you ranked 17th, hitting that top 60% mark among 28 athletes. Not too shabby for a duo that braved the elements and the competition!

Your total running time of 41:44 is a solid 4:12 faster than the average, indicating that you have a strong running profile. With a best running lap of 04:59, it's clear you have the legs to push the pace when needed. However, your pacing strategy during the race was slightly inconsistent, with some segments showing slower performances compared to your potential. This suggests a mix of endurance and strength needs to be balanced out for future races.

Reflecting on past races, you both have shown remarkable growth and an eagerness to improve. The key here is to harness that momentum while fine-tuning the areas where you lost crucial seconds throughout the race. Let’s break this down further.

Segments & Race Analysis:

Looking at the race segments, your performance was a blend of solid running and some segments that need sharpening. The running segments generally showed a strong start but dipped in the middle, indicating you may have come out a bit too fast or struggled with transitions. A few areas of strength were evident, like the Ski Erg, where you ranked in the 86th percentile. However, the Wall Balls and Farmers Carry segments held you back significantly, with the Wall Balls being particularly rough—ranking 99th percentile. Time to polish that technique!

In terms of pacing, your overall running time was efficient, but the transitions—especially in the Roxzone—took longer than average. This suggests that improving your overall fitness and practicing swift transitions should be a top priority. Aim to cut down those transition times, because every second counts, especially in a race where you’re competing against the clock and your own limits!

Segments to Improve:

• Wall Balls: Current Time: 07:22 | Potential Improvement: 03:08 | Focus during training: 69%
• Farmers Carry: Current Time: 02:32 | Potential Improvement: 00:36 | Focus during training: 13%
• Ski Erg: Current Time: 04:45 | Potential Improvement: 00:16 | Focus during training: 5%
• Sled Pull: Current Time: 05:00 | Potential Improvement: 00:16 | Focus during training: 5%
• Rowing: Current Time: 05:09 | Potential Improvement: 00:16 | Focus during training: 5%

Let’s get into specifics for the segments that need the most work:

• Wall Balls: This segment is a big hurdle right now. To improve, focus on:
  • Technique: Ensure you maintain a strong squat position and throw the ball high enough to catch it comfortably. Aim to do 3 sets of 10-15 reps at a lighter weight, focusing on form and explosiveness.
  • Drills: Utilize a wall for rebounding drills where you practice rapid, consecutive throws. Incorporate this into a circuit with other high-intensity movements to simulate race conditions.
• Farmers Carry: To enhance grip strength and endurance:
  • Incorporate heavy carries into your routine. Start with a distance of 30-50 meters, gradually increasing the load.
  • Practice carries with varied terrains and include interval sprints between carries to mimic race fatigue.
• Ski Erg: For refining your technique and power output:
  • Focus on intervals. Try 30 seconds of all-out effort followed by 1-minute rest. Repeat this for 10 rounds.
  • Work on your pulling technique. Engage your core and use your legs to drive during the pull for better efficiency.
• Sled Pull: To enhance strength and speed:
  • Implement resistance training focusing on posterior chain strength. Deadlifts and kettlebell swings can enhance your pulling power.
  • Conduct practice pulls with increasing weights, focusing on maintaining a steady pace for distance.
• Rowing: To sharpen your rowing efficiency:
  • Incorporate technique drills focusing on stroke rate and drive power. Spend time doing short sprints (250m) and focus on maximizing your pace.
  • Mix in longer rows (1000m) at a steady pace to build endurance while maintaining form.

Race Strategies:

For your next race, consider implementing the following strategies:

• Pacing: Start strong but controlled. The first run should set a solid base without burning out your legs for the tough segments ahead. Find a rhythm that feels sustainable.
• Transitions: Work on making your transitions as smooth as possible. Practice transitioning between exercises in training to build muscle memory for speed.
• Breathing Techniques: During high-intensity segments, focus on your breathing. Find a pattern that works for you to maintain oxygen flow and keep fatigue at bay.
• Team Communication: In doubles, keep each other motivated and communicate during transitions. A simple “You got this!” can do wonders for morale!

Conclusion:

Susanne and Emma, you both showed what it means to be Hyrox athletes at Heerenveen! With a few tweaks and focused training on specific segments, you can elevate your performance even further. Prepare yourselves for the upcoming races in Utrecht, Maastricht, and Hamburg. Each race is a stepping stone to your next victory! Remember, improvement is a journey, not a destination. Embrace the grind, and keep pushing your limits. 💪

As David Goggins would say, “The only way to get better is to embrace the discomfort.” So, gear up for those training sessions and remember: every drop of sweat is a step closer to your goals. And if all else fails, just remember to keep your sense of humor—the only thing heavier than that wall ball is the weight of a bad pun! Keep it up, ladies! You are on the path to greatness! 🏆💥

Now, let’s get back to training and crush those next races! This is The Rox-Coach, signing off. Let's make those weaknesses your new strengths! 💥