Tom Ter Braak Hyrox Result

Overall Performance:

Tom, you put in a solid effort at the 2025 Heerenveen Hyrox competition, finishing with an overall time of 01:29:42. This puts you in the top 70% of 216 athletes, and you secured 14th place in your age group (16-24), which is commendable! It’s evident that you have grit and determination, especially considering your previous performance in Maastricht where you were 12:15 faster. This shows that you’re capable of a much quicker time. Let's dig into your performance and see where we can sharpen those edges.

Your Total Running Time of 37:05 is significantly faster than the average, which suggests you have a strong running background. This puts you in a “runner profile,” which is a fantastic asset! However, it indicates that we need to focus on building strength and improving your transitions. The pacing breakdown shows that you started strong but then slowed down as the race progressed. Your best running lap was a quick 04:16, but the segments show some room for improvement, particularly in strength-based exercises.

In terms of pacing, you may have gone out a bit too fast in the first segment, clocking in at 03:50, which is nearly half a minute quicker than average. While it’s great to have that burst, it’s essential to find a sustainable pace that allows you to maintain your energy through all zones. Overall, you have the potential to be a hybrid athlete, but let’s work on those strength segments to even out your performance!

Segments & Race Analysis:

Analyzing your race segments, it’s clear that your running performance is commendable, but there are several strength segments where improvements can significantly enhance your overall time. Here’s a breakdown:

• Running 1: 03:50 (38th Percentile Rank) - Too fast for a sustainable start.
• Ski Erg: 04:24 (76th Percentile Rank) - Strong performance here, keep it up!
• Sled Push: 03:09 (34th Percentile Rank) - Major room for improvement; this segment really pulled down your overall time.
• Sled Pull: 07:28 (75th Percentile Rank) - Solid effort, but let’s tighten that up.
• Burpees Broad Jump: 06:12 (89th Percentile Rank) - An excellent display of explosive power.
• Farmers Carry: 03:16 (91st Percentile Rank) - Fantastic job here; you clearly have grip strength!
• Wall Balls: 09:12 (86th Percentile Rank) - We need to shave some time off this segment.
• Roxzone: 07:46 (80th Percentile Rank) - Slower than average, indicating potential for better transitions.

Your segments reveal that while you excel in running and certain strength exercises, there are crucial areas that need focus. The goal is to bring those lower-performing segments up to par with your running prowess. Let’s get to the nitty-gritty of those segments that need some TLC!

Segments to Improve:

Here are your segments with the most potential for improvement, along with targeted training strategies:

• Wall Balls:
  • Potential Improvement: 01:55 (From 09:12 to 07:17)
  • Focus during training: 31%
  • Training Strategy: Incorporate high-rep wall ball workouts into your routine. Aim for sets of 20-30 reps with a lighter ball to improve speed and form. Focus on your squat depth and explosive upward motion. Try to do this in a circuit with other movements to simulate race conditions.
• Burpees Broad Jump:
  • Potential Improvement: 01:22 (From 06:12 to 04:50)
  • Focus during training: 22%
  • Training Strategy: Implement plyometric training into your regimen. Practice explosive burpees with broad jumps. Start with a burpee followed by a jump as far as possible. Gradually increase the speed while emphasizing form to maintain energy efficiency.
• Sandbag Lunges:
  • Potential Improvement: 01:00 (From 06:27 to 05:27)
  • Focus during training: 16%
  • Training Strategy: Increase your volume and intensity with sandbag lunges. Use varying weights to develop strength and endurance. Incorporate lunges into your running workouts to simulate fatigue. Aim for consistent, controlled movement to maintain form.
• Farmers Carry:
  • Potential Improvement: 00:50 (From 03:16 to 02:26)
  • Focus during training: 13%
  • Training Strategy: Increase the weight you are carrying during farmers carries and try to implement different terrains (like hills) to improve grip strength and stability. Aim for longer distances with progressively heavier weights.
• Sled Pull:
  • Potential Improvement: 00:41 (From 07:28 to 06:47)
  • Focus during training: 11%
  • Training Strategy: Work on your sled pull technique while focusing on your core and leg drive. Implement interval sled pulls where you alternate between heavy and lighter sleds to build both strength and endurance.

Race Strategies:

To maximize your performance in future races, consider adopting the following strategies:

• Pacing: Start a bit slower to conserve energy for the latter segments. Allow your body to warm up before pushing the limits.
• Transition Efficiency: Practice quick transitions between exercises. Consider timing yourself during training to identify areas to speed up.
• Mindset: Develop mental resilience. Visualize your best performance during training. Remember, as David Goggins says, “The only way to get better is to push through the pain.”
• Nutrition: Focus on your nutrition leading up to the race. Proper fueling will keep your energy levels high, especially during strength segments.
• Recovery: Allow adequate recovery between training sessions to prevent burnout and injuries. Your body needs time to adapt to the stresses of training.

Conclusion:

Tom, you’ve got an incredible foundation to build on, and the progress you’ve made is already impressive! Your next races in Utrecht, Maastricht, and Hamburg are fantastic opportunities for you to apply what you’ve learned and continue to evolve as a Hyrox athlete. Remember, improvement is a journey, not a sprint! As Jocko Willink says, “Discipline equals freedom.” Stay disciplined in your training, focus on those segments we discussed, and you’ll see the results you’re aiming for.

Keep your head up, and don’t forget to enjoy the process! Every workout gets you one step closer to that finish line. Let’s crush those future goals, and remember to keep that sense of humor—after all, if we can’t laugh at ourselves while running around in circles, what’s the point? 💪💥🏆

Stay strong, keep pushing, and let’s get ready to dominate the next race! You’ve got this!

— The Rox-Coach