Thies Voordewind, Wouter Brink Hyrox Result

Overall Performance:

Thies and Wouter, what a race you both put on at the 2025 Heerenveen Hyrox competition! Finishing with a time of 01:08:11 and placing 40th overall out of 92 athletes is no small feat—especially in a field that showcases some of the toughest competitors around. 👊

Your performance lands you both in the top 43%, and in your age group, you placed 22nd, which is top 48%! You should be proud of your efforts. When we break down your pacing, it appears that you both started strong but might have hit a bit of a wall halfway through. The total running time of 35:18 indicates that while you excel in endurance events, there’s room for improvement in strength training to balance out your performance. Remember, running is great, but if you can’t push that sled, you’ll be left in the dust. 💨

From the splits, it looks like you both lean towards a more running-centric profile. However, the key to Hyrox success is being a well-rounded hybrid athlete. Let’s break this down further and see how we can turn those weaknesses into strengths and capitalize on your strengths!

Segments & Race Analysis:

In analyzing your splits, it's clear that you both had some standout moments but also areas that could use a little more focus. Here’s a quick breakdown of your performance:

• Running 1: 03:50 (33rd Percentile) - A solid start, but you were pushing a bit too fast for the average pace, which can lead to fatigue later on.
• Ski Erg: 03:49 (52nd Percentile) - Right about average here; nice work!
• Running 2: 04:10 (34th Percentile) - Slightly slower, potentially due to fatigue from the first run.
• Sled Push: 02:03 (58th Percentile) - A little slower than average; this is a strength segment where you can certainly improve.
• Sandbag Lunges: 04:16 (81st Percentile) - Ouch! This one really hurt your overall performance. A lot of room for improvement here.
• Burpees Broad Jump: 03:18 (83rd Percentile) - This is an impressive performance; you both crushed it here!
• Roxzone: 06:06 (66th Percentile) - This indicates some slower transition times; we need to tighten this up!

Overall, you both have a strong endurance base, but the segments involving strength, particularly the Sled Push and Sandbag Lunges, need some serious attention. And let’s not forget that Roxzone—if you’re spending more time resting than running, you’re leaving potential gains on the table!

Segments to Improve:

Let’s dive into the segments that need the most love and attention:

• Sandbag Lunges:
  • Current Time: 04:16
  • Target Time: 03:21 (Potential Improvement: 00:55)
  • Focus During Training: 45%

  These lunges are a killer, but with targeted training, we can make them your strength! Focus on form first: keep your chest up and your back straight. Try these drills:

  • Weighted Lunges: Start with lighter weights and focus on full range of motion. Gradually increase the weight while maintaining proper form.
  • Dynamic Lunges: Incorporate walking lunges with a pause at the bottom to build strength and stability.
  • Sandbag Carries: Simulate the race environment by carrying your sandbag for distance; this will help build your grip and core strength.
• Burpees Broad Jump:
  • Current Time: 03:18
  • Target Time: 02:29 (Potential Improvement: 00:49)
  • Focus During Training: 40%

  This segment is where you shined, so let’s keep that momentum! To improve further, focus on efficiency:

  • Plyometric Drills: Work on explosive movements like box jumps and tuck jumps to boost power.
  • Burpee Technique: Break down the burpee into a series of drills focusing on speed and form. Use a metronome to maintain a consistent rhythm.
  • Combine with Broad Jumps: Alternate between burpees and broad jumps in a circuit to simulate race conditions.

Race Strategies:

As you gear up for your next race, consider these strategies:

• Pacing: Start strong but settle into a sustainable pace. If you come out too hot, you might burn out before the end. Aim for even splits or a slight negative split to finish strong.
• Transitions: Practice those Roxzone transitions! Incorporate drills that mimic the switch from running to strength exercises. The quicker you can transition, the better your overall time will be.
• Focus on Breathing: When tackling the strength segments, remember to breathe! It’s easy to forget when you’re pushing hard, but controlled breathing can enhance your endurance.

Conclusion:

Thies and Wouter, you’ve got what it takes to push through and improve! With some targeted training on your weak areas and a few strategic tweaks, you'll be unstoppable. As you look toward your next events, remember that every race is a new opportunity to learn and grow. “Embrace the grind, and let the pain be your guide.” 💥

So, mark your calendars and plan your training around the upcoming races. Keep pushing those limits, and remember, “The only easy day was yesterday.” You can do this! Be relentless, be fierce, and let’s tackle Hyrox together. 💪 This is The Rox-Coach signing off—let’s get to work!