Tom Franssens, Pieter Maes Hyrox Result

Overall Performance:

Tom, Pieter, you both rocked it at the 2025 Heerenveen Hyrox event! With a stellar overall finish of 51:37, landing you in the top 2% of 92 athletes overall and the top 3% in your age group, that’s no small feat. Your performance clearly shows a strong foundation and competitive spirit. You guys have what it takes to be the best! 💪

Now, let’s talk about pacing. You kicked off with a blistering running pace, hitting a 3:06 for Running 1, which is impressive but could indicate a tendency to start too fast. While that lap is commendable, it might have set a tone that affected your subsequent segments. Your total running time of 26:43 was a whopping 45 seconds faster than average, suggesting that your strength lies in running. However, this indicates a need to balance your speed with strength training to maximize performance across all segments.

In comparison to your previous races, it's evident that both of you have made significant strides. The consistency in your running splits shows improved endurance, but let's not forget the importance of strength. Remember, “It’s not about how hard you can hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa.

Segments & Race Analysis:

Analyzing your segments, it’s clear that while you both have a strong running profile, some areas need more focus. Here’s how you performed compared to the average:

• Running 1: 03:06 (-00:04 compared to average, 12th Percentile Rank)
• Ski Erg: 03:21 (-00:03 compared to average, 1st Percentile Rank)
• Running 2: 03:17 (-00:02 compared to average, 1st Percentile Rank)
• Sled Push: 01:43 (+00:07 compared to average, 19th Percentile Rank)
• Running 3: 03:21 (-00:05 compared to average, 1st Percentile Rank)
• Sled Pull: 02:38 (-00:10 compared to average, 2nd Percentile Rank)
• Running 4: 03:20 (-00:08 compared to average, 1st Percentile Rank)
• Burpees Broad Jump: 01:47 (-00:08 compared to average, 3rd Percentile Rank)
• Running 5: 03:19 (-00:12 compared to average, 1st Percentile Rank)
• Rowing: 03:39 (-00:02 compared to average, 1st Percentile Rank)
• Running 6: 03:22 (-00:09 compared to average, 1st Percentile Rank)
• Farmers Carry: 01:22 (+00:04 compared to average, 8th Percentile Rank)
• Running 7: 03:25 (-00:07 compared to average, 1st Percentile Rank)
• Sandbag Lunges: 02:29 (+00:06 compared to average, 4th Percentile Rank)
• Running 8: 03:36 (+00:05 compared to average, 5th Percentile Rank)
• Wall Balls: 03:32 (+00:09 compared to average, 11th Percentile Rank)
• Roxzone: 04:29 (+00:48 compared to average, 22nd Percentile Rank)

Your performance shows a consistent focus on running, but the strength segments like the Sled Push and the Roxzone need particular attention. Remember, transitioning from one exercise to another is like changing gears in a car; if you don’t do it right, you won’t go fast! 🚗💨

Segments to Improve:

Now, let’s drill down into the segments where improvement can make the most significant impact:

• Sled Push: Current Time: 01:43, Potential Improvement: 00:17 (Target: 01:26). Focus during training: 37%.

This segment is critical as it combines both strength and stamina. Here’s how you can improve:

• Strength Training: Incorporate sled pushes into your weekly routine, focusing on both speed and endurance. Aim for 3 sets of 20m pushes, gradually increasing weight while maintaining form.
• Technique Drill: Focus on the pusher stance – keep your hips low and use your legs more than your arms. This will help you push more efficiently.
• Transition Training: Work on transitioning smoothly from running to the sled push. Practice a 30-second sprint followed immediately by a sled push to simulate race conditions.
• Endurance Work: Incorporate longer sled pushes (up to 100m) at a lighter weight to build endurance.
• Strength Circuits: Include heavy lifting (squats, deadlifts) in your routine to enhance overall strength, which will pay off in sled push performance.

As you work on these improvements, always remember that “The only easy day was yesterday.” – Navy SEAL saying. It’s time to embrace the grind! 💥

Race Strategies:

Implementation of effective race strategies can also show significant improvements in your performance:

• Pacing Strategy: Start with a controlled pace in the first running segment to conserve energy for the later parts of the race. It’s about being smart, not just fast!
• Breathing Techniques: Focus on your breathing during strength segments. Controlled breathing can increase your stamina and help you maintain power.
• Transition Efficiency: Practice your transitions during training. Make each transition as smooth as possible to minimize downtime.
• Mindset Preparation: Visualize the race. Picture yourself navigating through each segment with confidence. Motivation starts in the mind! Remember, “You are your only limit.”

Conclusion:

Tom and Pieter, your performance at Heerenveen is a testament to your hard work and determination. Keep pushing your limits and refining your techniques! With some focused training on strength and transition efficiency, you both have the potential to claim that top spot. Remember, the next race is not just another competition; it's an opportunity to showcase your growth and resilience.

As you look ahead to upcoming races, keep this mindset: “Embrace the challenge. It’s what makes you stronger.” And if you ever think about giving up, just remember that even the best athletes have faced setbacks. You’re not just training for a race; you’re building a legacy. Let’s go out there and make it happen! 🏆

This is Rox-Coach, encouraging you to stay fierce, stay focused, and let’s crush those goals together!