Sytze Jorrit Jorritsma, Jeroen Schaap Hyrox Result

Overall Performance:

Hey Sytze and Jeroen! First off, let’s take a moment to appreciate your hard work and determination at the 2025 Heerenveen Hyrox competition. You both finished with a solid time of 01:12:18, landing you in the overall rank of 52, which puts you in the top 56% of 92 athletes. In your age group, you snagged the 6th spot, which is in the top 46% of 13 competitors. Not too shabby! 💪

Looking at your total running time of 36:32, you were about 2 minutes and 57 seconds slower than the average, which indicates that there’s room to fine-tune your running efficiency. Now, the best running lap of 04:14 showcases your potential, but we need to harness that speed more consistently across the board. Considering your previous races, it seems like you have a little more of a runner profile, but let’s not forget the strength component. We need to balance your training to ensure you’re not just a fast runner but a well-rounded Hyrox athlete. Remember: “The only way to achieve the impossible is to believe it is possible.” Keep that in mind as we push forward!

Segments & Race Analysis:

Let’s break down the segments and see where the magic happened and where we can sprinkle some fairy dust for improvement. You both had a decent pacing strategy, but it looks like you might have started a little too quick, particularly in the early running segments. Here’s the scoop:

• Running 1: You kicked off with a solid 04:09, which was 19 seconds faster than the average. Great start, but it might have set a fast tone that affected your pacing in the later segments.
• Running 2: A 04:14 is still strong, though you lost some momentum here with a 24-second deficit to the average. It seems that the sled push might have taken a toll on your legs.
• Running 3: At 04:33, you fell behind again by 27 seconds. This segment is where fatigue likely started to creep in. The transition to strength exercises can be tricky, so let's work on that!
• Burpees Broad Jump: Here’s where we can have a laugh! A 03:27 is great, but you were 43 seconds slower than average. Looks like those burpees had you jumping to conclusions! With some focused training, we can shave off that time significantly.
• Rowing: Ouch! 04:47 is 30 seconds slower than average. Let’s aim to make this your “row” model segment! 🚣‍♂️
• Sandbag Lunges: At 04:03, you performed fairly well but still missed the mark by 21 seconds. We need to build your endurance and strength here.
• Roxzone: Your transition time of 07:50 was 1 minute and 56 seconds slower than average. This definitely indicates that we need to work on your overall fitness and transition speed. Every second counts! ⏱️

Overall, your pacing strategy could use some tweaks, especially in the middle segments where fatigue appeared to set in. Let’s harness your strengths and work on building a robust training regime to ensure that fatigue doesn’t dictate your race!

Segments to Improve:

Now, let’s get down to brass tacks. Here are the segments that have the most potential for improvement, along with specific training strategies:

• Burpees Broad Jump: Potential Improvement: 00:44 (From 03:27 to 02:43)
  Focus during training: 37%
  - Drills: Include high-intensity interval training (HIIT) sessions focusing on burpees and broad jumps. Aim for short bursts of 20-30 seconds of all-out effort followed by equal rest periods. - Technique Correction: Ensure you’re landing softly to conserve energy and maintain speed. Work on your explosiveness out of the burpee to maximize your jump distance. - Endurance Work: Incorporate AMRAP (As Many Rounds As Possible) of burpees and broad jumps in your sessions to increase muscular endurance.
• Rowing: Potential Improvement: 00:32 (From 04:47 to 04:15)
  Focus during training: 27%
  - Drills: Focus on rowing technique. Use drills like “10 strokes hard, 20 strokes easy” to improve your power output while maintaining endurance. - Strength Training: Incorporate deadlifts and kettlebell swings to build your posterior chain, which is crucial for powerful rowing strokes. - Interval Training: Include rowing intervals in your workouts, such as 500m sprints followed by long, steady-state rows to work on both speed and stamina.
• Sandbag Lunges: Potential Improvement: 00:25 (From 04:03 to 03:38)
  Focus during training: 21%
  - Drills: Practice sandbag lunges in various forms—forward, reverse, and lateral. This variety will improve your overall leg strength and stability. - Strength Endurance: Incorporate high-rep sandbag lunges into your training, aiming for sets of 10-15 reps with increasing weight over time. - Core Engagement: Strengthen your core with planks and anti-rotation exercises to ensure stability during the lunges.

By focusing on these segments, you can transform weaknesses into strengths. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Let’s make it happen! 💥

Race Strategies:

Now that we have a game plan for your segments, let’s discuss race strategies to implement during your next competitions:

• Start Strong, but Controlled: While it’s great to have a fast start, keep an eye on your pacing in the first two running segments. Aim for a pace that you can sustain. Maybe try a breathing pattern to help regulate your speed.
• Efficient Transitions: Practice your transitions during training. Use drills that mimic race transitions to help you get in and out of each zone quickly. Visualize every segment as you train to create mental shortcuts for race day.
• Stay Hydrated: This might sound like common sense, but hydration can often be overlooked. Make sure to hydrate during your training sessions and on race day. Dehydration can severely impact performance.
• Positive Self-Talk: Keep your mindset sharp during the race. Use affirmations and positive self-talk to keep motivation high. Remember, you’re not just racing against others; you’re racing against your own limits!
• Post-Exercise Recovery: After each strength segment, give yourself a few seconds to recover before hitting the next running segment. This will help you maintain a better pace and avoid burnout.

As you prepare for your upcoming races, keep these strategies in mind. They’ll help you tackle each segment with confidence and vigor!

Conclusion:

Sytze and Jeroen, you’ve shown incredible potential, and there’s no doubt you can smash your goals in future races! Keep your eyes on the prize as you prepare for the upcoming HYROX Utrecht on November 28th, Intersport HYROX Hamburg on October 3rd, and HYROX Maastricht on September 19th. Each race is an opportunity to showcase your hard work and improvements.

Remember, every champion was once a contender that refused to give up. So, dig deep, stay committed, and let’s turn those weaknesses into strengths! Keep pushing your limits because greatness is just a step outside your comfort zone. You got this! 🏆

Now, go crush those training sessions, and let’s get ready to dominate the next Hyrox race together. I’m here for you every step of the way—let’s make it happen!

Yours in peak performance, The Rox-Coach