Thijs Onstein, Tiemen Onstein Hyrox Result

Overall Performance:

Thijs and Tiemen Onstein, you both stepped onto that Hyrox battlefield and put in a solid performance at the 2025 Heerenveen event! With an overall finish time of 01:13:51, landing in 59th place among 92 athletes and 28th in your age group, you've shown a lot of grit and determination. You're in the top 64% overall and 62% within your age category, which is commendable! But we’re not here to settle; we’re here to elevate! 💪

Your total running time of 35:55 is significantly faster than the average by 4:23, indicating a strong runner profile. This is fantastic news! However, it also means we need to channel some of that running prowess into strength work to balance out your performance. From your best running lap of 04:09, it’s clear you’ve got some serious speed—but can you keep up that pace while taking on the heavy stuff? That's the challenge we tackle next!

Looking back at your previous races, it’s evident that both of you have improved, especially in running segments. Keep that momentum going, but let’s work on those strength elements to ensure your overall game is just as fierce as your running! Remember—"You will never learn from people if you always tap dance around the truth." So let’s dig into the data and uncover those opportunities for improvement!

Segments & Race Analysis:

Analyzing your race, it’s clear there were some solid segments, especially in the Ski Erg and Burpees Broad Jump, where you both performed at the 93rd and 91st percentile ranks, respectively. This shows that your conditioning and technique in these exercises are on point! However, there are a few segments where you lost time compared to the averages:

• Sandbag Lunges: A whopping 04:51, placing you in the 92nd percentile. We need to bring this down to maximize efficiency.
• Sled Pull: At 05:14, you are lagging behind at the 85th percentile. This is a crucial segment for strength development.
• Running Segments: You started off strong but began to lose steam in later segments, particularly in Running 3 and Running 4, which indicates pacing could be improved.

The roxzone time of 07:22 shows potential for improvement as well; transitioning faster will help maintain your overall momentum in the race. Remember, "The only easy day was yesterday!" Let's make every segment count from here on out!

Segments to Improve:

Now, let’s break down the segments that need your immediate focus:

• Sandbag Lunges: Potential Improvement: 01:07 (Target time: 03:44)
• Sled Pull: Potential Improvement: 00:56 (Target time: 04:18)
• Burpees Broad Jump: Potential Improvement: 00:54 (Target time: 02:47)
• Rowing: Potential Improvement: 00:20 (Target time: 04:18)
• Ski Erg: Potential Improvement: 00:19 (Target time: 03:52)
• Sled Push: Potential Improvement: 00:18 (Target time: 02:05)

For each of these segments, here are some targeted training strategies:

• Sandbag Lunges:
  • Focus on form and engaging your core. Use a lighter sandbag initially to perfect your technique before increasing the weight.
  • Incorporate lunging drills into your warm-up routine and practice explosive lunges with short rest periods.
  • Try holding the sandbag at different heights (front rack, over shoulder) to challenge your stability and strength.
• Sled Pull:
  • Incorporate heavier sled pulls into your training at least once a week. Focus on maintaining a steady pace while pulling.
  • Work on your grip strength with farmer walks to help improve your pulling technique.
  • Practice interval training where you pull for a set distance, rest, and repeat to simulate race conditions.
• Burpees Broad Jump:
  • Incorporate plyometric training with a focus on explosive jumps. Box jumps and broad jumps will help build that power!
  • Practice burpee variations to increase your speed and efficiency—try doing burpees with a jump instead of stepping back.
  • Work on your transitions between burpees and broad jumps to minimize downtime.
• Rowing:
  • Focus on consistent technique—keep your strokes smooth and controlled. Practice rowing at different paces.
  • Incorporate rowing intervals into your workouts, focusing on sprinting for short distances followed by recovery periods.
  • Consider adding resistance training for your back and legs to improve your overall pulling power.
• Ski Erg:
  • Practice intervals on the Ski Erg, focusing on maintaining a steady rhythm. Alternate between high-intensity sprints and steady-state work.
  • Utilize strength training for your upper body, particularly your shoulders and back, to build endurance and power.
  • Ensure you are using proper technique to maximize efficiency and reduce fatigue.
• Sled Push:
  • Utilize a variety of sled push drills, focusing on speed and power. Try pushing for shorter distances at maximum effort.
  • Incorporate leg strength training (squats, lunges) to improve your overall sled pushing ability.
  • Practice transitioning from sled pushes to running to simulate race conditions.

Race Strategies:

When you step up to the starting line, it’s essential to have a game plan. Here are some strategies to implement during your next race:

• Pacing: Start strong but control your speed in the early running segments to avoid burning out. Aim to maintain a consistent effort rather than going all-out from the start.
• Transitions: Improve your roxzone time by being efficient during transitions. Practice moving quickly between exercises in training to make it second nature during the race.
• Mindset: Stay mentally engaged throughout the race. Remember, discomfort is just weakness leaving the body. Use positive self-talk to push through tough segments.
• Nutrition: Ensure you’re adequately fueled leading into the race. A well-timed snack can make a world of difference for your energy levels.
• Teamwork: Since this is a doubles event, communicate effectively with each other. Encourage one another and strategize who takes on which segments.

Conclusion:

Thijs and Tiemen, you’ve shown that you have the potential to be real contenders in the Hyrox arena. The results from the 2025 Heerenveen event reveal both your strengths and areas to improve. Focus on the segments we discussed, and utilize the training strategies to enhance your performance across the board. Remember, "You don't get what you wish for; you get what you work for!"

Looking ahead, keep your eyes on the next races. Use this feedback to fuel your training sessions. Whether it’s a local competition or a bigger event, embrace the challenge and keep pushing your limits! And always remember to have fun—after all, it’s not just about the finish line, but the journey getting there! Keep crushing it, and I’m here to support you along the way! 💥

- The Rox-Coach