Thomas Van Der Vlugt, Owen Corzillius Hyrox Result

Overall Performance:

Hey Thomas and Owen! First off, let’s take a moment to appreciate the effort you both put into the 2025 Heerenveen Hyrox competition. Finishing 56th overall, which puts you in the top 60% out of 92 athletes, is no small feat! And being 22nd in your age group—top 70% of 31 competitors—is commendable. Your overall time of 01:13:04 shows you’ve got the competitive spirit burning bright. 🔥

Now, looking at your performance, it’s clear that you both have a solid base. With a total running time of 39:16, you were 30 seconds faster than average, suggesting that you've got a runner's profile that works well for you. However, it also means that there’s room to bolster your strength during those high-intensity segments. Your best running lap of 04:34 shows you can push the pace when needed!

However, there were some pacing inconsistencies throughout the race. The first running segment was a bit on the slower side, which may have cost you some precious seconds. A more controlled start could help maximize your energy for those later, more challenging segments. Overall, you’ve got a hybrid athlete profile, but there’s a need for more balance in strength and endurance to really shine in future competitions!

Segments & Race Analysis:

Let’s break down the race segments and see where you both shined and where you might want to hit the gym a little harder. The average splits give us a benchmark to measure your performance against.

• Running 1: 04:50 (+00:20 compared to average) - You started a bit slower than average, which could indicate a cautious approach. Perhaps you were saving energy for later? But remember, a strong start sets the tone!
• Ski Erg: 04:01 (+00:09 compared to average) - Solid performance here! You’re in the 81st percentile. Keep this momentum going!
• Running 2: 04:34 (-00:04 compared to average) - A bit faster than average. Nice work! It shows you're finding your rhythm.
• Sled Push: 01:48 (-00:19 compared to average) - This is where we need to focus. You’re in the 28th percentile. Let’s push that sled harder! 💪
• Running 3: 04:46 (-00:19 compared to average) - You’re leveling off, but there’s still room for a little more speed here.
• Sled Pull: 04:15 (-00:15 compared to average) - Not too shabby, but let’s work on your pulling technique to maximize efficiency.
• Burpees Broad Jump: 02:43 (-00:04 compared to average) - Consistent! Keep working on those explosive movements.
• Rowing: 04:33 (+00:15 compared to average) - Ouch! This is a segment with potential. Let’s dig deep here.
• Farmers Carry: 01:35 (-00:06 compared to average) - Strong grip and core work! You're doing well here.
• Sandbag Lunges: 03:51 (+00:03 compared to average) - A solid effort, but let’s aim to drop that time a bit!
• Wall Balls: 04:06 (-00:13 compared to average) - Nice job here! Keep up the good form.
• Roxzone: 07:00 (+01:03 compared to average) - Here’s where we can make a big impact. Transition time is often overlooked but crucial. It’s not just about what you can lift; it’s about how quickly you can get to the next challenge!

Segments to Improve:

Alright, gentlemen, let’s address the elephant in the room—the segments that can use some love. We’ll focus specifically on the rowing segment, which has a clear potential improvement of 16 seconds. This segment deserves 32% of your training focus moving forward. Here’s how to tackle it:

• Rowing Technique: Review your form. Make sure you’re not just pulling with your arms but engaging your legs and core. Work on your drive and recovery phases to maximize output.
• Interval Training: Incorporate high-intensity interval training (HIIT) on the rower. For example, row at 90% effort for 30 seconds, then rest for 30 seconds. Repeat this for 10 minutes. This will improve your power and endurance.
• Strength Training for Rowing: Focus on compound lifts that engage the posterior chain—think deadlifts and kettlebell swings. This will build the strength necessary for powerful rowing strokes.
• Endurance Workouts: Include longer, steady-state rowing sessions in your routine. Aim for 30 minutes at a moderate pace, focusing on maintaining a consistent stroke rate.
• Cross-Training: Incorporate exercises like battle ropes or push-ups in between rowing intervals to develop overall upper body strength, which translates well into rowing performance.

Remember, improving your rowing segment will not only shave off time but will also enhance your overall endurance and strength across all events!

Race Strategies:

Now let’s talk about strategies for your next race. Here’s what you might want to consider:

• Pacing Plan: Start with a controlled pace. You don’t want to burn out early. Think of it like a marathon, not a sprint. Aim to find your rhythm in the first two runs to maintain energy for the latter segments.
• Transition Efficiency: Focus on minimizing transition times. Practice moving quickly between exercises during training. It’s about being a ninja in the roxzone! 🥷
• Nutrition and Hydration: Don’t underestimate the power of proper fueling. Ensure you have a solid pre-race meal and hydrate well. It’s like putting premium fuel in a race car.
• Mindset: Visualize your performance before the race. Picture yourself overcoming challenges! As David Goggins says, “You’re not just a runner; you’re a warrior!”
• Accountability with Your Partner: Keep communicating with each other during the race. Encourage and motivate one another—teamwork makes the dream work! 💥

Conclusion:

Alright, Thomas and Owen, you both have a solid foundation to build on for your next races. With the right focus on strength training, pacing strategies, and refining your techniques, you’ll not just improve your individual performances but also elevate your overall team dynamic. Remember, every race is a learning opportunity. So take these insights, hit the training ground hard, and let’s get ready to crush the next competition!

Keep pushing, keep grinding, and remember: “The only thing stopping you is you.” Now go out there and show them what you’re made of! 💪🏆

See you at the next race, and let’s make it even more epic!

Your dedicated coach, The Rox-Coach